If anyone did a simple Google search, they would find numerous studies over the last 20 years showing that exercise adds years to your life, so this is well established and now accepted as fact, but a recent study showed that a certain type of exercise gives Father Time a special beat down. It’s called High Intensity Training (HIT), and while we are on the subject of time, it will save you a ton of it while giving you more of it.
HIT requires only a fraction of the time traditional training requires. A strength workout at the X Gym for instance, takes only 21 minutes, twice a week to attain strength, cardio and endurance benefits. To get comparable benefits with a traditional trainer, you would have to burn over 8 hours per week.
It seems recent mainstream research helps back up this bold claim. Scientists who looked at cyclists in Denmark found that men who rode with high intensity lived 5.3 years longer, and those with average intensity lived 2.9 years longer, than men who rode with low intensity. Among female cyclists, the high intensity riders lived 3.9 years longer, and those with average intensity lived 2.2 years longer, compared to the low intensity riders.
Men extended their lifespan over 5 years by doing HIT and women almost 4 years. Let’s have a little math fun with this. I’ll use the more conservative women’s results for the sake of comparison, and for simplicity sake I’ll round up to 4 years of added lifespan.
Now if you compare the time saved by doing HIT X Gym style (42 min./wk.) to traditional training (8 hours/wk.), you come up with 36 hours required per year for X Gym style, compared to 416 hours per year for traditional training. That’s 1.5 days per year spent in the X Gym compared to 17 days per year spent in the traditional gyms for the same fitness results. Bottom line: you are spending 15.5 more days every year exercising with traditional training than with X Gym. This is time you will never get back.
Here’s another perspective. Let’s say if you stuck with an regular exercise program for 20 years, you would gain the 4 extra years of lifespan the study suggests. By that time, you have spent about 8,300 hours working out, which is about a year. Now you have to subtract that year from those 4 extra years you gained from working out, because that’s the cost of the investment.
In 2o years of X Gym style training on the other hand, you’ve spent only 720 hours of those 4 years. That’s 30 days – or merely one month invested instead of one year spent.
This is assuming however, that your lifespan increase would be the same between the two training styles, but this study seems to indicate that with traditional training, you only get half the lifespan increase than you get with HIT. This means you don’t really gain 4 years for that year of time you spent. It’s probably more like 2.5 years, like the low intensity group showed. Is it worth it to spend a year to get 2.5 back? Probably. I’d take that return if it was my only choice. But how about getting 4 years back from investing only one month? I’d rather take that return any day! How about you?
Click the link in the first paragraph to see the study for yourself, and then try the X Gym to experience this fountain of youth for yourself!
*Special thanks to my tower running buddy, David Hanley, who brought this study to my attention (see his cool Evernote link to the study here). I typically spend two hours or more each day finding new research studies to experiment with, write about, and/or use to improve the X Gym program, but some of my best golden nuggets are found by members of the X Gym, friends like David, and family, so I am very grateful to all of you for sending me stuff like this, even if you think I might have already seen it!
Gaining weight during the holiday season has become as much an American tradition as the holidays themselves. It doesn’t have to be this way though. I will explain here the fundamental reason this weight gain happens, and your way out of this vicious pattern.
If you are a reader, then keep reading. If you would rather watch and/or just listen to this post in video form, just click this link: http://youtu.be/yPoHbTDmzgU
What ever message you tell yourself, even if it’s not listed above, it’s probably similar in some way and is a big part of why the holiday season is such a weight struggle for you.
Want to know why? Just read on.
Recent brain science has discovered that your subconscious mind doesn’t understand “Negations.” It doesn’t really understand any words at all, so not only does it not hear words like, “don’t,” It doesn’t hear the other words either.
Why is it so important that the subconscious be programmed properly, you ask? Well, it’s because your subconscious is the boss of you, and whatever identity it adopts is the one it will create for you. Its job is to remain consistent with that identity, so it will cause you to make conscious and unconscious decisions that support it.
Have you ever lost weight, and then witnessed your self sabotaging that progress by giving in to uncontrollable cravings? Your hand is picking up the food you shouldn’t be eating and placing it in your mouth, all the while your conscious mind is saying “stop,” but your hand doesn’t seem to hear that command. This is a good example of the subconscious mind being more powerful than the conscious mind and overruling it. The subconscious mind (the boss) still has the image of the old you programmed in, and the conscious mind (the Vice President) is being overruled even though it has a different idea of the image you are and should be.
So you might ask, “Then what does the subconscious hear, and how is it programmed?” The conscious brain (mainly the prefrontal cortex) does indeed program the subconscious brain, but not through words, because the subconscious mind can only understand images and emotions.
So the important point here is that it’s not all about focusing on the words you say with your conscious brain, but the images and emotions that result from the words you say.
When you think or say something like, “I don’t want to gain weight during the holidays this year,” the images that are created in your mind are of a fatter you and negative emotions of course go along with them. Those images end up being submitted to your subconscious and the emotions that accompany them cause the subconscious to except them easier. The more you think about not gaining weight and being upset about it, the deeper that scenario is driven into your subconscious, and presto! Now your “boss” is programmed to make sure that happens. And it will. And you will just blame it on a lack of willpower, family influence, busy schedule, etc., just like last year and every year prior.
Yes, affirmations work, but only if they are worded to create the right images and only if those images produce sufficient emotion. This is why so many affirmation coaches suggest saying your affirmation as emphatically as possible. Your subconscious brain operates at about the level of the three-year-old, so even if you’re faking the emotion and as long as you are a good enough actor, it will be adopted into the subconscious almost as effectively as if you really mean it – just like a 3 year old can be fooled (to a point). This creates a snowball effect and an upward spiral, because with enough repetition the subconscious believes it before it can catch on that you are faking it and then it starts to take over and make that message happen.
Your subconscious will act on the majority of the messages it receives. If your subconscious gets the right messages 51% of the time, then it will be programmed in the right direction (albeit slowly). The more the percentage goes up, the faster it gets programmed, until it turns into a snowball effect because it has adopted the new message. Once it has adopted the new message, then it acts on that new identity for you and things get a lot easier. After that, only maintenance is required.
The reason that I talk about “faking it,” is because when most people start this programming process, they don’t even believe their own words because the identity already adopted in the subconscious is so strong.
Here are some good examples of rewording the above affirmations to reprogram your subconscious to help you through the holiday food temptations:
Don’t expect to be perfect in this process. You are human after all, so when you fail, just put it behind you, forgive yourself immediately, refocus forward, and keep moving on towards your goals.
There is some recent research that indicates vitamin supplements may help with cravings, because when your cells get all the nutrients they need, they don’t tell you their hungry and make you scrounge for more food. When cells aren’t getting their nutrients, they don’t specifically tell you which nutrient they need, they just tell you to eat more food. That’s why fast food and processed food is only satisfying for a short time, and then it’s actually hunger provoking, because there is no nutrient value in that food. Your stomach might have filled up, and your bloodstream might have gotten a sugar hit, but your cells didn’t get what they need, so they will tell you to go back for more.
Proper and consistent hydration also drastically helps with cravings and hunger levels. When you drink the right amount of water and spread that out evenly through the day, you are allowing your body to get its hydration from the proper place. When you are dehydrated (and over 80% of Americans are), your body has to learn to extract water from the food you eat. When you teach it this nasty little trick, it tells you it’s hungry when it needs hydration. If you’re properly hydrated on the other hand, the body knows it can get it’s hydration from water, so it tells you it’s thirsty to get you to drink more water, instead of telling you it’s hungry to get you to eat more food so it can extract the water out of it.
How much water should you drink? The easiest way to calculate is take your body weight in pounds, divide that by two, and drink that many ounces spread evenly through the day. This formula works great for adults between 100 and 250 pounds. Adults under 100 pounds should still drink 50 ounces or more per day and adults over 250 pounds don’t need to drink more than 125 ounces per day.
Another great technique for controlling your appetite and food cravings is high intensity exercise. This reduces hunger for up to three hours and makes your cravings tend toward healthier food. The best high-intensity exercise is of course the style we do at X Gym. This style is also a great fat burning technique, because you’re fat burning metabolism is elevated for at least four hours after your X Gym workout. The combination of appetite suppressant and fat metabolism increase is a double whammy to help you burn fat and get leaner.
If all else fails, and the candy is irresistible when you’re shopping at the store, then go ahead and buy that candy. You heard me. But don’t eat it just yet. Use that candy to do this video instead: http://www.youtube.com/watch?v=xGjYYDcNH8k
By Alki X Gym trainer, Aaron Wagar
Many of you may have heard of CrossFit’s mascot Uncle Pukey. You may have even seen T-shirts depicting him. But I wonder how many of you have heard of CrossFit’s Uncle Rhabdo? Personally, I was shocked when I heard of him.
Uncle Rhabdo is a clown. In the classic CrossFit-style cartoon, Uncle Rhabdo is standing in a pool of his own blood (pictured left). He is hooked up to a dialysis machine, his kidney has fallen out along with part of his bowel, and he is visibly exhausted. Uncle Rhabdo is suffering from Rhabdomyolysis.
This is a serious condition in which muscle cells breakdown and overwhelm the kidneys – body’s blood filtering system. This not a tiny bit of muscle damage, this is a catastrophic breakdown which always results in kidney damage and even potential kidney failure. Yes, Rhabdomyolysis can kill you.
I first heard of Rhabdomyolysis a few weeks back when a fellow exercise scientist shared a blog post with me. The blog post detailed how a young, fit physical therapist developed Rhabdomyolysis as a consequence of a CrossFit workout. The workout consisted of partnering up with a fellow Crossfitter, and doing as many sets as possible of pushups and overhead presses. The partners would trade off every 10 reps. This young woman did “hundreds of repetitions of each.” She explained that she did not want to “not match my partner.” Normally she probably would have rested a little, “but the partner workout kept me going.”
On the way home from CrossFit, her arms felt like Jell-O. Her triceps were in agony. She wasn’t sure why her arms felt so weak, but as an experienced exerciser and physical therapist, she iced and hydrated when she got home. The next morning she realized something was wrong when she couldn’t bend her arms–even to brush her teeth! CrossFit’s deplete, endure, repeat culture still had a grip on her, so she pressed on to work ignoring the blaring alarms that something was horribly wrong. Remember, this woman is a physical therapist. She is trained to see, identify, and deal with signs of normal vs abnormal responses to exercise. Everyday, she consults with individuals about what pain is appropriate and normal. And it didn’t take long for her to realize that besides not being able to bend her elbows, her arms had no strength. By the end of the day, her arms continued to swell, she could not threat her patients, and she was coming to the realizatlion that this was not a normal response to exercise.
Incredibly, it took another 24hrs before she broke through the CrossFit culture and sought out medical help. She was diagnosed with acute Rhabdomyolysis and had her creatine kinase (CPK) levels tested. A normal CPK level is about 100, hers were at 45,000, indicating kidney damage. She spent over a week at the hospital recovering.
At one point while at the hospital, she called her CrossFit trainer to explain that she was in the hospital and wanted to cancel her membership. “Is it Rhabdo?” He promptly asked. And there it is, CrossFits’ worst secret. The trainer was intimately familiar with what is supposed to be a very rare condition. In fact, this serious, potentially fatal condition is so rare that studies have indicated annual incidences of only 0.06%. Yet, the CrossFit trainer not only new of the disorder, it was his first guess.
What is wrong with this picture? It turns out that too many CrossFit enthusiasts have met Uncle Rhabdo– and Uncle Rhabdo can kill. Of course, according to CrossFit, it was her fault for not stopping, not resting enough during the workout and not knowing when to call it a day. Yet, the CrossFit culture does not let you stop– you are expected to push through, to push past the pain.
In fact, Greg Glasman, Crossfit founder and corporate owner (pictured right, giving a nutrition and exercise lecture), makes sure customers and trainers know right off the bat that if you participate in CrossFit, injury is not only possible, it is probable and even likely. Glasman claims that the fastest growing section in his company is the legal department. When people try to sue him or their local CrossFit however, they quickly find that they have no basis because they were informed ahead of time that injury was likely. Heck, their mascot Rhabdo is a clown suffering from life-threatening injuries, so CrossFit has a built in legal protection mechanism from lots of different directions.
Thankfully, there is another option for high intensity training that is completely safe and even more effective than CrossFit or other traditional high-intensity programs and it’s called X Gym. Thankfully, there are trainers at the X Gym who understand human physiology and when to instruct an individual to stop and take a break at the right time instead of pushing to the point of injury. Thankfully, the X Gym trainers also understand the need for recovery, and that “deplete, endure, repeat” is not the only option.
Is it just me, or does anyone else see a problem with CrossFit? Here’s what the New York Times thinks: http://www.nytimes.com/2005/12/22/fashion/thursdaystyles/22Fitness.html?pagewanted=all&_r=2&).
Source link for this post: https://medium.com/p/97bcce70356d
PJ’s additional comments:
So why is CrossFit so popular? Well, for one thing, it’s amazingly cheap to open a CrossFit because it is a license agreement instead of a franchise. Their technical term for it is “Affiliate” because it gives corporate more control than a license, but let’s them operate without the expenses of a franchise. As soon as a perspective CrossFit owner gets certified through CrossFit by taking their two-day certification course for $1000, they can buy the “Affiliate” agreement for another $3000 and open up shop anywhere they want. $4000 is amazingly cheap as far as startup costs go. Pretty much anyone can afford it.
And then most CrossFit gym owners find a super cheap location ranging from their own garage, to a storage facility or warehouse, so rent is dirt cheap as well. Since it’s an “Affiliate” license and not a franchise, the location owner can put whatever equipment they want in their space. Most typically call up friends and have them donate their exercise equipment they are using anymore in exchange for a certain amount of time on membership and presto – they have their own CrossFit location for peanuts yet are able to charge $100 or more per month per member, so the markup is pretty sweet.
Another reason that CrossFit is so popular is because they have really captured the tribal mentality well. Human beings are pack animals and love to be part of a tribe. Since the CrossFit tribe is known for being tough and hard-core, people like to be affiliated with that. They also enjoy getting together and sharing this as a community at their local CrossFit gym. It allows them to show off to each other and compete against one another to find out who is the toughest. This is why the age group of teens to mid 30’s likes it so well.
Since CrossFit is essentially traditional strength training, it’s also really good at bulking people up, which is another reason why appeals to the age group of teens to mid 30s. Pictured left are two women battling it out in the finals of a CrossFit competition. This is the type of body CrossFit produces, and for women who want to look like this, it’s the perfect training style.
As for me, I prefer the toned, fit look over the bulky, powerful look. This is why I designed the X Gym protocols like I did, so clients would get toned and strong, but without the usual muscle bulk associated with traditional strength training like Gold’s Gym or CrossFit.
The kind of tone and shape women can strive for at the X Gym is more like the picture below of an X Gym client. Oh, and another thing: to achieve the abs of the women in the picture above, it will cost you at least 12 hours of intense exercise per week accompanied by CrossFit nutrition concepts. To get the abs of the woman pictured below, your investment will be less than one hour of exercise per week, complimented with correct and healthy nutrition habits which can be sustained for life.
The X Gym methods do this very effectively while preserving safety so the risk of injury is minimize and therefore workouts can be continued without interruption from said pesky injuries. Because of the safety level of the X Gym methods, uncle Rhabdo we’ll never, EVER show his stupid clown face in any X Gym.
I’ve been preaching fast (short duration) exercise since I got tired of slow (long duration) back in 1987, so there’s no surprise about my choice. Personally, I train less than 10 minutes a day, so by the end of the week, I have worked out for less than an hour – including cardio, weights and everything. That’s pretty fast.
Fast, high intensity cardio training is the best for the muscles, lungs, joints, heart and physical appearance because it spares and even helps build muscle which is what allows us to sculpt our bodies into how we want to look.
Slow, long duration cardio on the other hand, shrinks muscle and even eats it away, making it impossible to build a custom shape to the body. Recent research has even found that chronic long duration exercise is hard on the heart and also breaks down the joints. Show me a career marathoner at 60 years or older and I’ll show you someone who has chronic knee pain at best (if not hips and/or back pain too).
Health reasons aside, let’s just talk about physical appearance, since that’s what 95% of us care most about anyway (whether we openly admit it or not). Actually, let’s not talk about it. Let’s make it even easier than that. Just have a look at the pictures below and you choose which body you would prefer to build.