Really interesting research just became available today from Precision Nutrition founder and fitness nutrition guru, Dr. John Berardi.A total of 150 participants undertook one of three training regimes designed by JB and Alwyn Cosgrove, with the overall study goal being to compare the effectiveness of each program for fat loss and overall fitness.
Participants were assigned to one of the following workouts:
1. One was a strength program that also included steady state cardio: get on the treadmill at a given speed and go for 30-45 minutes.
2. One was a strength program that also included interval training (aka high intensity interval training or HIIT): get on the treadmill and run really fast, take a short break, and repeat for a given number of rounds.
3. And the final group was a strength program that also used suspension training (aka TRX training) as part of their conditioning work. Don’t know what suspension training is? Well, read on.
In this study, we asked three questions. Which of these three programs:
-would most effectively improve performance?
-would most effectively promote weight loss?
-would people find most fun, and thus, stick with the longest?
For complete study findings including the entire 4 phase workout plus video demonstrations click here.Train hard; stay strong.
Peace.
Susan
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3 Responses to "8 Weeks With Cosgrove And JB"Hi Susan,
Very interesting article - and an encouraging one (for me at least). I'm someone who wants to strip fat, lose weight, keep (or gain) muscle, and improve 5k running performance, all at the same time(!). Some of the exercise programmes on the internet (including Craig Ballantyne's Turbulence Training - if I'm reading it correctly) cut out steady-state cardio. But without steady-state cardio, I'm never going to be able to improve my running performance.
The great thing about the article you posted is that it shows there is more than one way to skin a cat, and that I can incorporate steady-state cardio into my program without being overly worried that gains won't come. Of course, the other point made in the article is that strength training is key in any programme.
Many thanks once again!
Thanks The Fat Runner - appreciate the comment!
As you likely know from reading my blog, I'm a big fan of Turbulence Training for fat loss (it's the program I have personally followed for the past 18 months). With that said, I am also a big proponent of using training modalities appropriate for an individuals overall fitness goals.
Keep in mind that TT is primarily focused on fat loss. What I personally really like about the program is that it only takes 3 workouts per week, which leaves plenty of time to add steady state cardio for runners looking to improve performance!!
Read the study and found it interesting. I know for myself, if you told me to only workout 2x a week and then to do 2x of only steady-state cardio... I'd quit too.
Give me 4x of exercises-variations on resistance movements - and I would stay with the program. Which is shown in the results.
I encourage my beginning exercisers to do some cardio in order to gain some endurance. But as soon as they are comfortable, we concentrate on metabolic workouts that keep them moving and away from the cardio machines if they can bear it. Most still prefer to crank time away on the cardio machines... (le sigh...)
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