In late 2006, an Australian research study showed that 20-minutes
of interval training led to more weight loss than doing regular cardio
training for 40 minutes. And over a decade ago, researchers at Laval
University in Canada also showed that intervals were better for weight
loss, even though more time was spent doing cardio.
I also want to show you how a busy executive lost 15 Pounds of fat & 4.5 inches using strength and interval training.
A busy financial executive, Andy Wallis has made huge changes in his workouts and lifestyle. Like many people, Andy was frustrated by his lack of results prior to finding strength & interval training. But with his new lifestyle, he has converted his body, just like you can. Here is the rest of Andy's success story.
CB: What features do you like about strength & interval training?
AW:
I love the fact that each session doesn't take too long and that if I do not know how to do a particular exercise that all I have to do is to look in the back of the Workout Log to see a diagram of the exercise together with a detailed explanation of how to do the exercise properly.
I can get bored easily so I like how the routines change on a regular basis. This keeps you motivated and makes sure that your body is always adapting.
I also like the fact that you include a fairly detailed section on nutrition. In the past when I have asked trainers for advice they would just tell me to eat a balanced diet and make sure you ate some protein and that was it!
You have managed to include a lot of great nutritional advice and got it down on paper in such a way that it is really easy to understand.
CB: Did you change your eating with the guidelines?
AW:
As I mentioned earlier I am really interested in Nutrition and found that following your guidance it has made a real change to my appearance and health. People comment how well I look and don't believe that I am 35 - or maybe they are just being kind or are after something??
I must say though that I used to always get hungry an hour or so after eating a meal but I now eat 5-6 times a day (every 3 hours or so) and find that I am no longer feeling the urge to ram a piece of chocolate down my throat.
A typical day for me would be as follows:
7.30 am
Home-made fruit smoothie made with skimmed milk, yoghurt, blueberries, strawberries and either a banana or porridge.
I have found that nuking some porridge in the microwave and adding it to the smoothie helps fill me up plus it keeps me fuller for longer due to the slow release carbs. I make the smoothie in the evening and put it in the fridge so that it is chilled and ready to slug down in the morning.
I sometimes make extra for a snack during the day and add a spoonful of protein powder or low-fat cottage cheese to boost my protein intake.
10.30 am
Porridge with a sliced apple, a dessert-spoon of sunflower and/or pumpkin seeds and a spoonful of protein powder. (As you can probably tell I like porridge!!)
1.30 pm
Chicken breast or a tin of tuna with a bowl of salad leaves and spinach, avocado, tomato, celery and peppers. If I am training I will boost my carbs by having a sweet potato (or yam) as well and microwave it until soft. I also drizzle some Udos Oil on top with some balsamic vinegar or fresh lemon juice.
4.30 pm
On non-training days I will have a handful of almonds and a small piece of fruit and find that the almonds really fill me up (thanks for this tip Craig!) Alternatively I may have a home-made smoothie.
On training days I have a banana or a home-made flapjack after my training followed by a protein shake. (I got the recipe for these delicious and healthy flapjacks from John Berardi's info following your recommendation. This cookbook is now my cooking bible!!)
7.30
Dinner is usually a choice of either chicken, beef, pork or fish with a large portion of fresh veg such as spinach and broccoli. On a training day I will also include some starchy carbs such as a jacket potato, rice or pasta or my favourite mash potato.
On a training day I might get puckish again around 10pm so I have a protein shake or a couple of spoonfuls of low fat cottage cheese with a spoonful of yoghurt.
CB: That is a great plan Andy.
AW:
I try and eat fresh produce as much as possible and hardly ever eat processed foods and certainly notice the difference. I do look forward to Sundays though. They are my 'cheat day' and I go out and have a pizza etc and chocolate. That satisfies any urges I may get then its back to sensible eating again on Monday.
What I would say is that eating healthy did play a major role in getting the results I got and it is not always plain sailing. My solution is to sit down on a Sunday morning and plan my meals for the week ahead and then go to the supermarket and buy in what I need. That way I know that I have everything I need and won't be scratching my head what to have to eat.
I also place a big importance on ensuring that I drink plenty of fluids and must thank you for introducing me to green tea. At first I found it to be a bit of an acquired taste but know I drink about 5-6 cups a day. I also chill a 2 litre bottle of water and have a pint glass of water sitting at my desk and I take frequent sips. The rule of thumb I use for fluid intake is to aim for 1 litre of fluid for every 1,000 calories you consume.
I found that by drinking more I tended to be making more frequent trips to the toilet but your body does adjust over time!!
CB: What would you say to people that ask you about your workouts? Do you get a lot of comments from others?
AW:
I have got used to people watching what I am up to and smile to myself when they start copying some of the exercises I do particularly the intervals.
No-one did interval training in the gym until I started the strength & interval training sessions. Now I notice quite a few people doing them and of course all of my personal training clients follow strength & interval training principles.
For a bit of variety I sometimes do bodyweight circuits that consist of 24 squats, 24 alternating lunges, 40 star jumps and 15 squat jumps x 2 circuits and you certainly notice quite a few glances then and I can just imagine them thinking "why is he doing that when I am just walking on this treadmill for 45 minutes??"
CB: Thanks Andy.
I also want to show you how a busy executive lost 15 Pounds of fat & 4.5 inches using strength and interval training.
A busy financial executive, Andy Wallis has made huge changes in his workouts and lifestyle. Like many people, Andy was frustrated by his lack of results prior to finding strength & interval training. But with his new lifestyle, he has converted his body, just like you can. Here is the rest of Andy's success story.
CB: What features do you like about strength & interval training?
AW:
I love the fact that each session doesn't take too long and that if I do not know how to do a particular exercise that all I have to do is to look in the back of the Workout Log to see a diagram of the exercise together with a detailed explanation of how to do the exercise properly.
I can get bored easily so I like how the routines change on a regular basis. This keeps you motivated and makes sure that your body is always adapting.
I also like the fact that you include a fairly detailed section on nutrition. In the past when I have asked trainers for advice they would just tell me to eat a balanced diet and make sure you ate some protein and that was it!
You have managed to include a lot of great nutritional advice and got it down on paper in such a way that it is really easy to understand.
CB: Did you change your eating with the guidelines?
AW:
As I mentioned earlier I am really interested in Nutrition and found that following your guidance it has made a real change to my appearance and health. People comment how well I look and don't believe that I am 35 - or maybe they are just being kind or are after something??
I must say though that I used to always get hungry an hour or so after eating a meal but I now eat 5-6 times a day (every 3 hours or so) and find that I am no longer feeling the urge to ram a piece of chocolate down my throat.
A typical day for me would be as follows:
7.30 am
Home-made fruit smoothie made with skimmed milk, yoghurt, blueberries, strawberries and either a banana or porridge.
I have found that nuking some porridge in the microwave and adding it to the smoothie helps fill me up plus it keeps me fuller for longer due to the slow release carbs. I make the smoothie in the evening and put it in the fridge so that it is chilled and ready to slug down in the morning.
I sometimes make extra for a snack during the day and add a spoonful of protein powder or low-fat cottage cheese to boost my protein intake.
10.30 am
Porridge with a sliced apple, a dessert-spoon of sunflower and/or pumpkin seeds and a spoonful of protein powder. (As you can probably tell I like porridge!!)
1.30 pm
Chicken breast or a tin of tuna with a bowl of salad leaves and spinach, avocado, tomato, celery and peppers. If I am training I will boost my carbs by having a sweet potato (or yam) as well and microwave it until soft. I also drizzle some Udos Oil on top with some balsamic vinegar or fresh lemon juice.
4.30 pm
On non-training days I will have a handful of almonds and a small piece of fruit and find that the almonds really fill me up (thanks for this tip Craig!) Alternatively I may have a home-made smoothie.
On training days I have a banana or a home-made flapjack after my training followed by a protein shake. (I got the recipe for these delicious and healthy flapjacks from John Berardi's info following your recommendation. This cookbook is now my cooking bible!!)
7.30
Dinner is usually a choice of either chicken, beef, pork or fish with a large portion of fresh veg such as spinach and broccoli. On a training day I will also include some starchy carbs such as a jacket potato, rice or pasta or my favourite mash potato.
On a training day I might get puckish again around 10pm so I have a protein shake or a couple of spoonfuls of low fat cottage cheese with a spoonful of yoghurt.
CB: That is a great plan Andy.
AW:
I try and eat fresh produce as much as possible and hardly ever eat processed foods and certainly notice the difference. I do look forward to Sundays though. They are my 'cheat day' and I go out and have a pizza etc and chocolate. That satisfies any urges I may get then its back to sensible eating again on Monday.
What I would say is that eating healthy did play a major role in getting the results I got and it is not always plain sailing. My solution is to sit down on a Sunday morning and plan my meals for the week ahead and then go to the supermarket and buy in what I need. That way I know that I have everything I need and won't be scratching my head what to have to eat.
I also place a big importance on ensuring that I drink plenty of fluids and must thank you for introducing me to green tea. At first I found it to be a bit of an acquired taste but know I drink about 5-6 cups a day. I also chill a 2 litre bottle of water and have a pint glass of water sitting at my desk and I take frequent sips. The rule of thumb I use for fluid intake is to aim for 1 litre of fluid for every 1,000 calories you consume.
I found that by drinking more I tended to be making more frequent trips to the toilet but your body does adjust over time!!
CB: What would you say to people that ask you about your workouts? Do you get a lot of comments from others?
AW:
I have got used to people watching what I am up to and smile to myself when they start copying some of the exercises I do particularly the intervals.
No-one did interval training in the gym until I started the strength & interval training sessions. Now I notice quite a few people doing them and of course all of my personal training clients follow strength & interval training principles.
For a bit of variety I sometimes do bodyweight circuits that consist of 24 squats, 24 alternating lunges, 40 star jumps and 15 squat jumps x 2 circuits and you certainly notice quite a few glances then and I can just imagine them thinking "why is he doing that when I am just walking on this treadmill for 45 minutes??"
CB: Thanks Andy.
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