Measuring VO2 Max in Tim Allerton’s HIT LAB
Dr. Tim Allerton (email: timallerton [at] gmail [dot] com) is a postdoctoral fellow for the National Institute of Health and Pennington Biomedical Research Center conducting research on metabolic resiliency. Tim earned his bachelor degree in Kinesiology from Louisiana State University thereafter he earned his master’s degree in clinical exercise physiology from Northeastern University in Boston, MA. Tim earned his PhD in Exercise Physiology from LSU where his research focused on metabolic flexibility in response to acute bouts of exercise. He was recently named a National Scholar for the American Kinesiology Association and is also an experienced trainer with over 10 years of experience working with clients and corporations. Tim is the founder of HIT Lab, inc – a metabolic testing and consulting service.
We cover:
- The effect that HIT/HIIT has on metabolic flexibility and fat loss
- The benefits of HIT over and above strength and muscle hypertrophy
- How to increase the rate of fat loss
- And much more!
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Listen below:
- Listen to it on iTunes.
- Stream by clicking here.
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Interested in learning from another top sport scientist, James Fisher PhD? – Listen here. In this episode, we discuss if there is any point in training muscles in isolation, how the Pareto Law principles apply to exercise, and the benefits of strength training for joint, ligament and tendon health (stream below or right-click here to download):
This episode is sponsored by Hituni.com, the best online courses in high intensity strength training. I recently completed their personal trainer course to increase my knowledge and become certified in HIT. HITuni offer DIY courses to help you get better results from your training and personal training courses to help you start and grow your HIT Business. Visit HITuni.com and use the code “HIB10” to get 10% OFF.
This episode is brought to you by VitalExercise.com, a one-of-kind personal training facility in the UK owned and run by world class personal trainer, Ted Harrison. For over 30 years, Ted has been very successful in helping people achieve great results, and, if you’ve seen the blog posts for his episodes on this podcast, you’ve seen that he walks the walk. For 56, he looks amazing! Operating from a HIT base, Ted uses an eclectic mix of training styles to optimise results for his clients. Ted put me through one of the best workouts of my life and is someone I go to for advice often. To book a free consultation either at his facility in Essex in the UK or to find out more about his virtual coaching, which includes personalised training, nutritional and motivational advice, go here where you can fill in a contact form or phone Ted directly for more info.
Scroll below for links and show notes…
Show Notes
Click the link below to listen from the exact time stamp on Overcast:
- Tim’s background [05:55]
- What is metabolic flexibility? [10:05]
- How effective is HIIT/HIT for fat loss? [15:20]
- How to refine workouts over a training career for optimal outcomes [18:33]
- The benefits of HIT over and above strength and muscle hypertrophy [23:50]
- How does HIT improve insulin sensitivity? [27:05]
- Is there any benefit to fasting after HIT? [29:30]
- Are there any downsides to a short fast after HIT? [34:30]
- The effect of regular movement on fat loss [38:35]
- Tim’s personal workout regimen [43:45]
- Tim’s thoughts on training frequency [47:30]
- Tim thoughts on effective training protocols for untrained populations [58:30]
- Tim’s thoughts on effective diet interventions [59:54]
- How to increase the rate of fat loss [1:03:20]
- How I’ve managed to improve my body composition with diet [1:05:20]
- Tim’s diet [1:08:55]
Selected Links from the Episode
- Krebs cycle
- Glycolysis
- High Intensity Training
- High intensity interval training
- Doug McGuff’s Big 5
- Body By Science by Dr Doug McGuff and John R. Little (Amazon US / Amazon UK)
- The 4 Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex and Becoming Superhuman by Tim Ferriss (Amazon US / Amazon UK)
- GLUT4
- Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy?
- The Real Truth About Maximizing Muscle Gain
- Pretreatment fasting plasma glucose and insulin modify dietary weight loss success: results from 3 randomized clinical trials
- Ketogenic Diet
- Part 1 – How A 50-Year-Old Is Using A Zero-Carb Diet To Break Two World Records On The Same Day
- Part 2: How A 50-Year-Old Is Using A Zero-Carb Diet To Break Two World Records On The Same Day
People Mentioned
- Ryan Hall (Listen to our episodes here: Part 1 and Part 2)
- Arthur Jones
- Tim Ferriss
- Ted Naiman (Listen to our podcast here)
- Dr Doug McGuff (Listen to our podcasts here: Part 1, Part 2 and Part 3)
- Brad Schoenfeld (Listen to our episode here)
- Jeremy Loenneke (Listen to our episode here)
- James Steele PhD (Listen to our podcasts here: Part 1, Part 2 and Part 3)
- Shawn Baker MD (Listen to our podcasts here: Part 1 and Part 2)
QUESTION(S) OF THE DAY: What was your favourite insight in this episode? Please let me know in the comments.
500 – What I’ve Learned After 11 Years of Interviewing World-Class HIT Experts and Fitness Entrepreneurs (Luke Carlson interviews Lawrence Neal)
499 – The Best HIT Protocol for Strength, Muscle Mass, and Hypertrophy (SuperSlow VS High-Volume HIT Debate with Dagoberto Vila and Dr. James Fisher)
498 – How to Fine-Tune Your HIT Workouts and Design A Great Client Experience (with Luke Carlson)
According to Chris Masterjohn, the overwhelming driver for whether a person burns fat or not or is insulin sensitive or not is their cells need for energy. And while a low(er) carb diets can help satiate, its influence on insulin is not the main driver for fat loss (because insulin isn’t the main driver for fat loss or storage).
With this, I believe the HIT community needs to stop its long loving hug with low carb and reduce it to a friendly handshake (less PDA please). Lawrence, it would be awesome if you could try and get Chris on your show for some biochemistry talk.
Nice podcast by the way…
Great point Thomas. Biochemically the cells need for energy is “sensed” by a protein kinase called adenosine monophosphate protein kinase (AMPK). This molecule can sense the change in AMP:ATP. If there is an increase in AMP relative to ATP the molecular machinery will work to increase pathways to generate new ATP (from fat and carbs).
Yeah, but the idea that the cell ultimately isn’t controlled by insulin, that it’s response to insulin is in accordance with the cells need for energy is what I found interesting. Anyway…
While its true that no “one thing” controls the cells it would be inaccurate to say insulin doesn’t control the cells. Insulin directly inactivates AMPK and drive the mechanisms of the cell to store energy. In fact, insulin is the most potent hormone to block lipolysis (breakdown of fat). That being said, factors like insulin sensitivity and metabolic flexibility determine the degree to insulin will control cellular activity. In terms of LC diet or keto diets, the current data suggests that if they work to reduce body fat it probably NOT because insulin levels are reduce. Probably all about calories!