When I was taking motor programming in my early college career, I learned that it takes at least 10 years for athletes to master their sport at the elite level; taking into accounts of spatial movement/balance, central/peripheral visual processes, mental resourcefulness, sensory and feedback loops, and learning types.
Scientific researchers now claimed that bodybuilder/fitness model can maintain chronic low body fat long enough that they "reset" or "settle" into their new body composition at the genetic/cellular level (where the body doesn't fight against chronic negative energy balance due human natural tendency for homeostatis/survival). Allowing the body to adapt to a new condition (new "set-point" or leptin setpoint). So basically, if you diet and train long enough, you will end up carrying less fat and more muscle, permanently.
Scientific researchers now claimed that bodybuilder/fitness model can maintain chronic low body fat long enough that they "reset" or "settle" into their new body composition at the genetic/cellular level (where the body doesn't fight against chronic negative energy balance due human natural tendency for homeostatis/survival). Allowing the body to adapt to a new condition (new "set-point" or leptin setpoint). So basically, if you diet and train long enough, you will end up carrying less fat and more muscle, permanently.Sidenote:
when it comes to reducing body fat or gaining LMM, it's not merely an manipulation of energy deficit or feeding the muscle. They're actually serious survival stressor/response to the body. It either defend it fiercely (hunger, injuries, boredom, stalls...) or adapts with it (getting stronger, bigger, quicker, more efficient).
For the obese (metabolically defected or ppl with autoimmune disorders) being in a chronic negative energy balance state can wreck their metabolism (or body fatness setpoint). This means no matter how much "exercise more, eat less" programming you put them through, it's going to break them psychologically and physically.
For the obese (metabolically defected or ppl with autoimmune disorders) being in a chronic negative energy balance state can wreck their metabolism (or body fatness setpoint). This means no matter how much "exercise more, eat less" programming you put them through, it's going to break them psychologically and physically.
This is why all the losers on the "Biggest Loser" show gain back all their weight after their final weigh-in. Anyways, not going to get off track on fat metabolism today. To learn all about it, listen to this podcast.
What I really want to talk about today is the the theory on muscle confusion and plateau in terms of strength gain & body recomposition (fat loss). disclaimer: this article is not arguing against HIIT/Circuit training for you pro HIIT & sports specfic training peeps out there :) just physique. :)
As far as fat loss, a session of crazy muscle confusion won't burn significantly any more calories than a silly bootcamp, water paddling, metabolic depleting workouts. It will only make you sweat and hungry (contributed from liver glycogen depletion). I will elaborate on this in another post on EPOC from long steady state training vs. HIIT.
As far as fat loss, a session of crazy muscle confusion won't burn significantly any more calories than a silly bootcamp, water paddling, metabolic depleting workouts. It will only make you sweat and hungry (contributed from liver glycogen depletion). I will elaborate on this in another post on EPOC from long steady state training vs. HIIT.
I'm sure everyone's seen the P90X's commercials playing on TV OVER AND OVER AND OVER AGAIN. The whole sales pitch is base on a single, unscientific theory... 'confuse the body before it plateau, this way your body are always working/burning (more) calories to perform their movements due to the shocking effect' (compared to conventional/tradition strength training that is).
First of all, if you don't have your diet down or already at a low body fat percentage, mainly focus on burning calories through exercise (especially cardio) is a waste of time. Matter of fact, it might even work against your attempt to lose body fat (hunger, boredom, inflammations, injuries) if nothing's change in calorie intake as you keep increasing activity.
First of all, if you don't have your diet down or already at a low body fat percentage, mainly focus on burning calories through exercise (especially cardio) is a waste of time. Matter of fact, it might even work against your attempt to lose body fat (hunger, boredom, inflammations, injuries) if nothing's change in calorie intake as you keep increasing activity.
Let's look at the pros and cons of P90X
Pro...
1. Why does it work for some? It's fun and it gets people moving. Exercise are always changing and the visuals help. Anyone spending more than $500 on self-improvement products are always more inclined to stick with it. Just like any other fad diets or fitness equipments out there. at least for the first 2 weeks.
1. Why does it work for some? It's fun and it gets people moving. Exercise are always changing and the visuals help. Anyone spending more than $500 on self-improvement products are always more inclined to stick with it. Just like any other fad diets or fitness equipments out there. at least for the first 2 weeks.
2. Doesn't require fancy equipments since it's mostly body weight stuff.
3. What about strength gain? For the sedentary, yes. If you've never exercise before, any program will help you put on some LMM, even cardio. However, the point of investing your money on a fitness program should be base on efficiency (a minimalist approach). How can you get stronger and fitter with the least amount of time/energy/money invested possible.
If you've always been recretionally active, plays a sport, or been lifting for a couple years, you will not benefit from this program other than maybe gaining some balancing skills considering how many movements they have you floppying around the gym with light weights (like crossfit?) and basu balls.
The program do come with a nutritional plan that help you prepare meals and cut calories so you don't have to hire your own chef.
The guy on the right did P20X... IMO, not that impressive, I'll show you some impressive programs and protocols that requires less time, money, and placebo effect in a sec.
Cons...
1. Will you get big muscle? No and don't expect to look anywhere close to the fitness models on those commercials. 20 lbs dumbbells would get a 10 year old a good workout, but not you. You need big lifts, compound movements, and progressive loading to help you build muscle. It's been done this way for hundred of years and plenty research studies to support big lifts for hypertrophy. read these articles on what I meant by big lifts. 1, 2, 3, 4.
P90X is like Tae Bo with bands and light weights added.
Guys that look shredded from P90X are people who's been lifting for years and had a good muscular foundation but their physique has always been masked from layers of fat. When they shed the fat (through cutting calories), the muscle begins to show (after photos). P90X is more fat loss than muscle gain, at best.
P90X is like Tae Bo with bands and light weights added.
Guys that look shredded from P90X are people who's been lifting for years and had a good muscular foundation but their physique has always been masked from layers of fat. When they shed the fat (through cutting calories), the muscle begins to show (after photos). P90X is more fat loss than muscle gain, at best.
2. What about fat loss? You will lean out on any caloric deficit diet no matter what diet you're being sold to. However, this does not address nutrient density and the essentiality of food to human needs or athletism.
Just because you're chronically at an negative energy balance doesn't mean you're always losing fat mass or that it's even practical (issue of hunger that will break you down). Your performance may drop and you risk losing muscle mass. When you're require to eat 4-5x a day, 300-400kcals of portion controlled (unsatisfying) meals, and preparing ridiculous low-fat, low-carbs unpalatable food (on top of that, not around your training), you're bound to quit real quick.
Why do dieters/trainees fall off their program and gain their weight back plus lose performance?
Misguided programs like P90X;
A) Majorly interferes with lifestyle, offer little flexibility and cheats which can lead to guilt and negative self confidence/will power issues.
B) Lack individualization in terms of managing macronutrient requirements to support current and targeted weight goals, retention of lean muscle mass, and the volume of work (recovery).
C) Complete backward periodization programming that doesn't help you improve anything specific other than generally getting you more active. If you just join a gym and play with every equpiment they have there, you'd get the same benefit as p90x.
D) Doesn't teach you anything about human physiology & the art of fat metabolism. This is critical to long term success in fitness and sports. If you're clueless of substrate utilization, especially around training, how your body reacts to exercise stressors and the various hormones that regulate basically everything in your system such as hunger, energy level, fat oxidation, and immune function, you'll always have to depend on these pre-made templates/menus, supplements and workout videos to keep you in shape. As soon as you think you're done with P90X, your old habits will creep back in.
Misguided programs like P90X;
A) Majorly interferes with lifestyle, offer little flexibility and cheats which can lead to guilt and negative self confidence/will power issues.
B) Lack individualization in terms of managing macronutrient requirements to support current and targeted weight goals, retention of lean muscle mass, and the volume of work (recovery).
C) Complete backward periodization programming that doesn't help you improve anything specific other than generally getting you more active. If you just join a gym and play with every equpiment they have there, you'd get the same benefit as p90x.
D) Doesn't teach you anything about human physiology & the art of fat metabolism. This is critical to long term success in fitness and sports. If you're clueless of substrate utilization, especially around training, how your body reacts to exercise stressors and the various hormones that regulate basically everything in your system such as hunger, energy level, fat oxidation, and immune function, you'll always have to depend on these pre-made templates/menus, supplements and workout videos to keep you in shape. As soon as you think you're done with P90X, your old habits will creep back in.
3. EPOC (fat burning after exercise) is far greater from doing big lifts compare to light weight stuff. Plus, more fat oxidation @ 24hrs mark and lower BF w/ higher LMM retention within 1 month are found in longer clinical studies compare to HIIT. unless you're totally sedentary and have never ever exercise in your life, doing compound movements is better for the long run.
4. Not as motivational as getting a trainer or nutritional consultant for the amount of money spent. You'll be far more likely to stick with a program if you hire a strength coach or nutritionists so you have some authority figure telling you what to do with regular check-ups for compliance/adherence. A coach can always motivate you better than videos. (learn how to shop for competent trainers).
5. The point of plateau is to become so efficient at something that the skill becomes automatic/comfortable for you to perform at anytime, any circumstances. This doesn't mean you have to do yoga one day, HIIT another, BOSUs and box jumps next, then cardio the next day to "confuse" your body (or all within a single workout session... that ridiculous). In sports specfic training, you actually "want' to achieve plateau first, that's what "practice makes perfect" means.
If you really want "confusion" go do parkour, climb a tree (primal fitness) or play with your dog with a weighted vest for 20 minutes. They're all free, more fun, and almost every movement is "reactively engaging", "unfamiliar", and "muscularly confusing".
When people say, "you gotta "mix it up'", it means you need periodization in your program.
This means setting short term, long term goal with meso/micro cycles.
Play with the load/rep/set range of your workout depending on progression and goal. (read Starting Strength, Beyond Brawn or this guy http://www.myosynthesis.com/)
Mix up the frequency/volume/mode of exercise depending on the sport, the seasons, and signs of overtraining/reaching.
Tweak your carbs/protein/fat/supplements intake depending on performance/recovery.
There should be phases of hypertrophy development plus cardiovascular, strength and peak strength, speed/agility, and active rest. in every program
Looking at the crazy confusing graph below will burn you some calories
Example:
If you can deadlift 100lbs @ 10 repetition right now, isn't it confusing enough for your body to perform the same movement simply by ADDING 20 MORE LBS TO THE BAR NEXT TIME YOU LIFT? your body's gonna be like "WTF!?" totally confused, totally shocked, totally burning more calories, and totally adapting, growing muscle, and never plateauing. It can be as simple as performing the movement/rep slower/faster, resting longer/shorter between sets to make them feel, not just confused but INSANE!
If you can deadlift 100lbs @ 10 repetition right now, isn't it confusing enough for your body to perform the same movement simply by ADDING 20 MORE LBS TO THE BAR NEXT TIME YOU LIFT? your body's gonna be like "WTF!?" totally confused, totally shocked, totally burning more calories, and totally adapting, growing muscle, and never plateauing. It can be as simple as performing the movement/rep slower/faster, resting longer/shorter between sets to make them feel, not just confused but INSANE!
As a runner, a change of terrain, speed/time-to-finish, or even wearing a different pair of shoes is stimulating enough. I'm a sushi chef of 9 years, it's confusing enough just to be working with different incompetent servers and hostesses on a regular basis, i don't need to take up Italian cuisine just to fine tune my sushi skills.
Anyways, my point is, if you're trying to get good at something, lowering body fat, learning a new skill, or perfecting a sport, you have to reach plateau first and stay there a little bit longer and let the body get accustom to it. Then on top of that, get so good at it that when other stressors/distractions come at you spontaneously (vacations, injuries, taking on a new sport/activity, change of rules/environment/stimuli of the game, social pressures, spectators), you can still maintain the former skills without compromise.
This means if you think you've mastered your lifts and reach your ideal body comp and now you're more interested in doing MMA, yoga, or marathons, can you still maintain those lifts/body-composition while adding 2-3extra sessions of the new stuff without losing your current fitness level?
If not, then you have not truly mastered/plateau those former qualities/skills.
Don't be one of those people that are average at everything but good at nothing.
Last example: If you've been eating 2000kcal/day to support 5 miles of running daily. To become truly adapted/progressive improving at running (as a skill), your body has to get more bioenergically efficient.
This means you should train your body to run (up to)10 miles daily while keeping the caloric intake constant (2000kcal/day).
You get the picture, progressive loading is enough confusion when it comes to Lean mass gain. Speed up/run further or add a plyometric session for you runners, stop doing things that's totally irrelevant to dveloping the skill or reaching your weight loss goal.
For fat loss specifically, manipulate your carbohydrate intake (cyclically) around your training is effective and confusing enough.
For fat loss specifically, manipulate your carbohydrate intake (cyclically) around your training is effective and confusing enough.
If you don't know anything about proper progressive loading for increasing muscle mass, cyclical diets for fat loss, and periodization for sports performance, get a mentor, get on a program, and follow through! No more P90X, no more stupidity.
No Brain, No Gain!
Don't be confused by this
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