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Monday, September 9th, 2013 - Shane Doll

As you may know I’ve long been on record promoting the benefits of burst training for middle age adults. For years I’ve had to answer the critics who would argue that a 30 minute workout couldn’t possibly be enough for body transformation.

I came to the conclusion that burst training done in workouts lasting 30 minutes or less could very well be effective, not solely based on research, but rather from experience working with actual clients.

Over the last few years there’s been more and more research coming out that confirms the benefits of burst training while providing some insight into the reasons why.

In today’s post I want to share with you a recent research study that demonstrated a specific benefit that burst training has over traditional weight lifting for fat loss.

More after the jump…

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Thursday, August 8th, 2013 - Shane Doll

If you’ve followed my writing for any length of time you know that I’m a big advocate of middle age adults utilizing burst training workouts for fat loss.

The reason I’m such an advocate is that I’ve found no more time efficient method of training that has the ability to produce such significant body composition changes.

A lot of people I meet who are unfamiliar with burst training are often somewhat skeptical when I speak about what can be accomplished with workouts lasting 30 minutes or less. There’s still largely this misconception that you have to spend an hour or more in the gym to see much in the way of results.

For a lot of folks this would be doing free weights or machines for 30 minutes and another 30-45 minutes on the stairclimber, elliptical, treadmill, etc.

While I’m certainly not saying these types of routines can’t work with proper progression and program design, it’s by no means the most time efficient or for that matter the most effective way to train.

That is if you’re a middle age or older adult who simply wants to lose excess body fat, tone up and add some lean muscle, along with improving stamina, energy, etc.

And accomplish all of this while juggling the demands of a busy lifestyle, which is an important factor for a lot of us.

More after the jump…

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Thursday, October 18th, 2012 - Shane Doll

I get quite a few questions from readers asking me about whether a particular workout routine qualifies as burst training.

One of the most frequent home workout DVD’s I’m asked about is the popular BeachBody Insanity program.

While this is certainly a very good program, Shaun T. makes you work hard and it’s no fluff, the Insanity workout however is NOT burst training.

In today’s post I’ll explain why along with providing some clarity on what exactly qualifies a workout to be considered burst training.

At the same time I’ll provide my two cents for what it’s worth on the individuals who tend to do better on Insanity and similar higher intensity cardio based programs, and those who don’t.

More after the jump…

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Friday, August 24th, 2012 - Shane Doll

Breaking news from a research study conducted at the University of Copenhagen that has shown 30 minutes of daily exercise to provide an equally effective benefit on weight loss as 60 minute workouts.

For decades authoritative fitness and wellness organizations have shifted their recommendations on how much exercise individuals should do in order to maintain a healthy body weight.

However, over the past few years new research has continued to show that more isn’t necessarily better when it comes to exercise.

It appears there’s fallacy in the thinking that longer workouts are automatically better for weight loss solely because of increased caloric expenditure.

In today’s post we’ll look at this latest study and take an in-depth look at holes in the argument that prolonged aerobic exercise is best for weight loss.

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Friday, June 1st, 2012 - Shane Doll

Without question some of the most frequently asked questions I get from my female clients and followers has to do with the topic of cellulite. No doubt cellulite can be a stubborn problem for a lot of women and traditional exercise doesn’t seem to have much impact on reducing it.

While I don’t have a magic bullet solution to the problem, I can share with you the strategies that I’ve seen work much better than others. In this post, we’ll get into the physiology of what’s really behind cellulite and the techniques that provide the best results with reducing its appearance.

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Wednesday, May 30th, 2012 - Shane Doll

If you’re a client or follower of Shaping Concepts, you’ve undoubtedly heard and possibly experienced the benefits of burst training over traditional health club workouts.

Often times when I talk to people out in public at social events, dinner parties and the like, I find that a lot of misconceptions about the 30 minute workout. This is understandable as a lot of this can be traced back to the Curves franchise popularity several years ago.

They really pushed the idea of the 30 minute “in and out” workout. While great from a marketing perspective for Curves, a lot of people now associate a “30 minute workout” with those types of facilities. If I had a nickel for every time I’ve said, “No mam, we’re not like a Curves, in fact we’re not even on the same planet.” Of course given the opportunity I’ll be happy to talk all about burst training and how it’s without question the most effective form of exercise for middle age adults.

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Thursday, May 24th, 2012 - Shane Doll

What is the traditional health club workout like? Typically, you’ll find people doing aerobic exercise like the treadmill, elliptical, etc, or they’ll be doing isolated muscle specific, anaerobic exercise using free weights or machines.

Some people may do both, but they’re typically not getting cardio and resistance work in at the same time. The traditional health club workout is very different than burst training for a fat loss regimen.

In this post we’ll explain some of the numerous advantages with incorporating short-duration, high-intensity exercise into your workout routines.

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Thursday, May 3rd, 2012 - Shane Doll

For years physicians and health experts have recommended an exercise routine with low-moderate intensity physical activity for individuals with type II diabetes or who were pre-diabetic.

The norm would be to recommend low intensity aerobic activity like walking and light resistance training. Truth be told, until recently there really has been that many high quality studies comparing the intensity of exercise and how it relates to blood glucose control.

With the release of several studies over the past few years, health experts are beginning to adjust their recommendations to include more moderate to “vigorous” physical activity. In 2011, the American College of Sports Medicine revised their previous recommendations issued in 2000 on “Exercise and Type 2 Diabetes.” Here’s a quick summary of their new guidelines.

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Friday, April 20th, 2012 - Shane Doll

I received a good question today from a fellow fitness professional regarding my position on burst training as it relates to individuals with high blood pressure. I’ll share with you our correspondence to explain my position based on experience working with numerous clients over the years.

You’ll see a lot of different expert opinions on what type of exercise should be done with people who have high blood pressure. There’s research on both the low intensity and high intensity sides to back up their positions.

While research can certainly provide us with insight on the most appropriate strategies, I think it’s important to remember that no two people are exactly the like. Exercise is scalable and intensities, volume, and duration can and should be adjusted to each situation.

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Wednesday, September 8th, 2010 - Shane Doll

If you’re looking to build muscle, lose fat, and increase strength and power, burst training is the ticket.

What is burst training?

It’s high intensity-short duration resistance training that works to stimulate hormonal responses that speed up fat loss.

Most people look to build fitness through weight machine exercises and low-intensity aerobics. While this approach has some benefits it develops little power, strength, speed or functional fitness.

The biggest benefit of burst training is it will convert you from a fat-storer to a fat-burner. If you want to lose fat while building lean muscle you must create the correct hormonal balances.

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