212 579 9320
Since my last post, I have received several other testimonials about people’s experience with Slow Burn, meaning, proper strength training. When it rains it pours. Again, my way isn’t the only way but it sure seems to be a potent one:
I thought I might chime in about cardio here. If I recall, the definition of Cardio is to get ones heart rate up to 80% of his/her maximum heart rate (according to ones age) and keep it there for more than 20 minutes. As of this week I’ve been doing Slow Burn for eight weeks and my heart rate always gets up to target range. I do slow burn twice a week and still cannot complete it in 30 minutes (takes me 40). If I were to complete it in 30 minutes (although I try) my heart rate would go well over target range for my age. So, anybody that says, “slow Burn is not cardio” has never done it! I might add, since doing Slow Burn, along with a low carb/high protien diet that I started several weeks before Slow Burning, my resting heart rate has gone from 80 to 59 and I have lost 27 lbs. on the scale and 4.5 inches around my waist. Many of my friends would like to strart Slow Burn and are asking me for advice. I always tell them to buy the book first and read it thoroughly before starting. This way if someone trys to tell them something that’s not true and discourage them, they will know the truth!
My friend and instructor extraordinaire Sean Preuss recently competed in a 5K race and did well despite not doing any formal cardio for years. You can read his story here.
The moral of this story is: Strength training does it all. It is so sad that so few people do it and do it right.
|
|
|
|
|
 |
I've been involved in exercise ever since I became a member of The Charles Atlas Club when I was 10 years old. In 1998, I founded and established Serious Strength on the Upper West Side of NYC. My clients include kids, seniors (and everyone in between), top CEOs, celebrities, bestselling authors, journalists and TV personalities.
Strong Kids Healthy Kids
Euphoria Olive Oil
Gary Taubes: Good Calories Bad Calories
Michael & MaryDan Eades M.D.: Protein Power Lifeplan
{ 14 comments… read them below or add one }
I just want to know if I am able to post.
Mr. Hahn,
I noticed that you read the book Primal Body Primal Mind. You talked about it in a previous post not too long ago. I have also read most of the book and found it exceptionally enlightening. You’ve also enjoyed it. I have also read your Slow Burn Revolution book. In this post, you reiterate a principle that you discussed in that book – the idea that cardio is unnecessary as it does nothing for the heart and lungs. The percieved improvement in heart and lung capacity associated with cardio actually comes from the strengthening of the muscles which make them more efficient at absorbing oxygen from the blood. In other words your heart has to work less hard because the muscles are better at utilizing oxygen. In Nora Gedgaudas’s book, Primal Body-Primal Mind, she also has a chapter on exercise. She also mentions the idea that exercise should be performed for very brief but highly intense periods for maximal results. Too much exercise is unnecessary and could be bad for you. This is the reason your Slow Burn program is effective – it’s brief but intense – just the way evolution designed our bodies to achieve better fitness. However, she also mentions in her book that exercise could include activities that require peak effort – activities like cardio. She also discusses strength training, but doesn’t actually appear to be totally against cardio. I guess she is leaving the choice of physical activity to the reader – cardio or strength training – provided that it is done for brief but intense periods. At the end of the chapter, she gives some recommendations of which exercise programs to follow. For bodybuilding, anythign by Mike Mentzer is good – and I certainly can see why. He advocates the brief but intense workouts – similar to Slow Burn. What really caught my attention was when I saw Dr. Sear’s PACE program. I believe its a cardio program advocating brief yet highly intense exertions, and it is indeed successful as seen here: http://www.alsearsmd.com/pace-exercise-program/. But if you look here http://www.alsearsmd.com/pace/, then you can see that it also claims that the PACE program can increase your lung volume and lung capacity. It especially enhances your heart and lung’s reserve capacity. It is used to combat age related decline of lung volume. I know that this program has proven to be successful – and so has Slow Burn. Yet in Slow Burn, you mentioned that heart and lung capacity can not be changed. Exercise does nothing for the heart and lungs. Its only the muscles which are affected. Yet the PACE program claimes that it can improve your lung capacity. How do I reconcile these two seemingly contradictory facts? Whic one is true? Is there something else I dont know? Whats going on? I know both Slow Burn and PACE are rooted in science. Nora Gedgaudes also recommends PACE in her well researched book. In this post, and in your Slow Burn book, you denouce cardio. Yet the PACE program, a unique cardio based program, is also a meritable exercise program thats proven to work. Yet it claims to improve lung capacity – which you specfically state isnt possible. So please tell me what is really going on when it comes to your lungs? Why this apparent contradiction? I simply want to reconcile this apparent contradiction, and I hope you can.
I don’t “denounce cardio.” I state that strength training if done correctly provides cardio benefits.
I’d like to see the evidence that lung capacity can be improved much if at all in already healthy persons. It can be improved in people with compromised lungs, but as far as i’m aware, not in healthy lungs. If there is new research showing that the lungs can improve, great! Strength training should do the same for you.
I took a look at that site and the claim is outrageous. You are NOT going to lose fat by doing the Pace program alone. That is nonsense – total BS.
Fred,
Thanks for the kind words and for posting my story. See you soon!
Dear fred,
Thanks for your site and info.What would you recommend for a regular gym bodybuilder as far as bread and other complex carbs ,should they be limited? you know it is hard to get the needed calories when we omit the complex carbs like bread,potato …from our plates! Jahan
Hi Jajan,
IMHO, omit all grain/tuber products. They serve no purpose and are harmful even in small quantities. Sugar is bad news no matter what form it takes.
Bodybuilders need adequate protein, fat and water. Getting the needed calories is simple if you eat fatty grass fed meats, nut butters, canned fish in olive oil.
You’ll feel a whole lot better too!
Hi fred,
Thanks .What about the sugar in natural fruits like banana and dates?
Sure in moderation.
Hi, I just finished your Slow Burn book — read it in one day! I am really eager to try your program. I do have a question about “fueling” up for a workout. In the past, when I exercise (whether using weights, walking on the treadmill, etc.), I have a blood-sugar crash afterwards, and my muscles get real shaky, I feel light-headed, etc. I have a pretty good diet, I eat very little junk or processed sugars. My blood sugar tests normal, I’m not hyper- or hypoglycemic. I’ve struggled with this for a long time. I can walk on the treadmill in the morning and for some reason do not get the blood sugar crash. I could really use some advice on how to best fuel up for the Slow Burn workout without adding a bunch of calories. Thanks!
Thanks for reading my book!
Q: How do you eat now? What do you eat before your workout?
It’s always good to have eaten about 1-2 hours prior to the workout. As always, a meal rich in healthy proteins and fats and some veggies is best. A protein shake made with water or milk if you tolerate it is a good meal too.
All this said, it is odd that you feel this way after a workout. It sounds as if there MIGHT be something amiss. Are you obese?
Hi Fred, thanks for your fast response! My previous strategy has been just to make sure I’m not hungry or really full before working out! But it’s hit or miss whether or not my blood sugar would crash afterwards. For some reason, if I DON’T eat at all when I get up and then exercise, I have no problem. This makes me wonder if there is something going on with how my body utilizes glucose, or ???? I’m healthy as a horse aside from this issue. And no, I’m not obese (5′6″, 148 lbs. but wanting to drop at least 10 of those). I will try the protein shakes (or smoothies), as you suggested. (Note: I like to add ricotta cheese to yogurt smoothies to get a nice punch of protein). I am turning 50 next week and am committing to your program as well as the Eades’ high-protein diet. That in itself may help with my issue, I’m thinking?
I, like many people my age, am another victim of yo-yo dieting and resultant loss of muscle and a slower metabolism, and I’m tired of it! :^)
Hi again, I just wanted to check back in and offer a little bit of testimony so perhaps others could benefit from it. I started on the Eades’ Protein Power diet 2 weeks ago and am following it closely. I am happy (very) to report that I am not having the blood sugar crashes anymore. I have been doing the Slow Burn workout and walking/hiking and am amazed at how effective a protein-based diet is at fueling me up for those activities. For example, I walked over 2 miles on my first hike in a long time and did not need to stop for a snack even though my muscles were getting a good work-out — I would definitely have had to stop for a snack if I were still “doing carbs”. I am taking in much less calories than I was with my previous usual high-carb/low-fat emphasis on eating but am feeling MUCH better, am much less hungry, and am plenty energetic. Never experienced anything like this. I’m a believer! Oh and I am losing weight too! There are not many things in life that I would consider truly “life-changing” but the Protein Power diet has been one of them. I am starting to already feel results from the Slow Burn workout, too!
Hi Suzanne –
Great to hear this! Results like yours are what keep me going! Thanks for sharing. May I use this on my website as a testimonial (last name omitted of course)?
You bet!