In this episode, I am interviewed by Coach Bill of the Anchors of Health Podcast. Bill is a great host and his podcast is dedicated to helping working professionals build the healthiest versions of themselves. It has 5-stars with 100+ reviews! Subscribe here
This is a really fun conversation and a comprehensive introduction to high intensity training. I think you will really enjoy this episode if you’re a beginner to HIT or looking to brush up on your HIT fundamentals.
In this episode, we cover:
- How HIT can save you tons of time in the gym
- Examples of HIT using machines, bodyweight and free weights
- Repetition speed
- How to measure TUL (time-under-load) and total workout time
- How to determine the correct weight to use for each exercise
- Best practices for warming up
- How to train safely
- How to improve your cardiovascular system
- … and much more
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Listen below:
- Listen to it on iTunes.
- Stream by clicking here.
- Download as an MP3 by right-clicking here and choosing “save as”.
Would you like to hear more from me on high intensity strength training? Check out this episode where I talk about the Slow Carb Diet, anti-aging, common training mistakes, the importance of adding one new habit at a time, and much more (stream below or right-click here to download):
Selected Links from the Episode
- Spartan Health Regime
- Paleo Diet & Strength Training Biochemistry | Doug McGuff M.D. | Full Length HD
- Paleo Diet
- High intensity strength training
- High intensity interval training
- Nautilus, Inc.
- MedX exercise machines
- Big-5 workout demo
- TRX Training ( Amazon US / Amazon UK )
- HIT bodyweight workout demo
- HIT chin-up demo
- Body by Science: A Research Based Program for Strength Training, Body Building, and Complete Fitness in 12 Minutes a Week by Dr Doug McGuff and John R. Little ( Amazon US / Amazon UK )
- My bodyweight training journey (Part 1, Part 2, Part 3, and Part 4)
- Volume and Frequency
- Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment
- The Effective Executive: The Definitive Guide to Getting the Right Things Done ( Amazon US / Amazon UK )
- How To 10x Your Sales Productivity And Finally Build That HIT Business
- The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich by Tim Ferriss ( Amazon US / Amazon UK )
People Mentioned
- Dr Weston A Price
- Dr Doug McGuff (Listen to my episodes with Doug here: Part 1, Part 2, Part 3, and Part 4)
- Dr James Fisher (Listen to my episodes with James here: Part 1, Part 2, Part 3, Part 4 and Part 5)
- Arthur Jones
- Drew Baye (Listen to my episodes with Drew here: Part 1, Part 2, Part 3, Part 4, Part 5, Part 6, and Part 7)
- Martin Gibala
- Tim Ferriss
- Peter Drucker
429 – A Deep Dive into Joint-Friendly Fitness with Bill DeSimone: A New Paradigm in Exercise Safety
426 – Dr Doug McGuff — Expanding ‘Ultimate Exercise’, Navigating the Realities of Running a HIT Studio on Autopilot, Crafting the Ultimate Client Workout Experience, and Delving into Muscle Hypertrophy and Steroid Side Effects
422 – HIT Collision: David Landau and Lawrence Neal’s Explosive Showdown!
Great primer on HIT. There’s so many little nuances that folk get caught up on but we take for granted!
Thank you Andrew. Thought it might be useful for people who are just starting out! Also had a Chuck Bixby write me this great primer too: https://highintensitybusiness.com/health-fitness/primer-for-a-proven-resistance-training-program-by-chuck-bixby/
I really appreciated the reminder that, if one focuses, they can get a whole day’s work done in 3 hours or so.
Indeed! You can fritter away days, weeks even months, if you are able to do a little bit of hard thinking in the morning, select the highest impact activity, and block out 2-3 hours. I have systems for email and an in-tray (think getting things done), that I also do in the afternoon, and these are important but occasionally I will skip, and I don’t mind so long as I did that high impact task firs thing. Easy to lose track of all of this when everyone else mistakes motion for progress. But since reading even more widely on productivity (work less, make more by James Schramko, Essentialism, Effective Executive, Blue Ocean Strategy) the principles of productivity are echoed again and again.