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In this episode: Training: Using Short Rest Periods To Build Muscle and Lose Fat, Nutrition: Beware the four letter word, Motivation: Can competitions keep you committed?

News and Updates:

This podcast was delayed a little, I had hoped to have the new stuff done and ready for you, but.....school field trip, work, revisions and new ideas have put me behind.  What I am working on is a video workout site at QuickFitClub.com. I will need a few people to test the site, so if you are interested, go to QuickFitClub.com and get on the notification list.

Here are some of the details for the QuickFit Club:

Quick Fit Club is for the busy woman, or Mom, who is pulled in many different directions, constantly interrupted and rarely has time to herself! On the site, you'll find video workouts that can be done at home. Your workouts will be from 5-30 minutes and can be combined. The 5-10 minute mini fat blast workouts fit into any crazy schedule! The 30 minute full body sculpt workouts burn fat and tone at the same time.  These are the same workout formats that have gotten all my clients such amazing results! Click here to see some of those results! 

There will also be other sections for nutrition, motivation, daily tips, recipes, the NEW video library. Clubfit is still active and has the gym workouts that were used for the Fitness Makeover Program, where most of the ladies lost up to 10 pounds and up to 10 inches one month! So, if you prefer to have workout logs to take to the gym, that's for you.

TRAINING
Use Short Rest Periods To Build Muscle and Lose Fat! Two recent studies have shown the success of rest time periodization in burning fat and increasing testosterone, the muscle building hormone.  Manipulating the hormone response to exercise is one of the best ways to get lean fast. These two recent studies varied the reps and sets along with the rest periods, to blast fat!

The first study was done with short 27-second rest periods for 12 sets of 3 reps.  The exercise used was the squat. The study found that better results were had with the shorter rest period, when compared to the longer 60-second rest periods.  This suggests that the shorter rest condition was metabolically more taxing and will thereby result in more growth hormone being released, which, in turn, will lead to greater fat burning in the body.  Remember, if your goal is sports performance your workouts would be different. When training for power, longer rest conditions work better.

The second study shows even more support for short rest periods! Two training protocols were compared using a 60- or 90-second rest interval. The test subjects were young, trained men.

The workout parameters were as follows:
a hypertrophy program at 70 percent of the 1RM with 3 sets of 10 reps,
a strength program at 85 percent of the 1RM with 8 sets of 3 reps.

Both programs used the same exercises:

* barbell bench press
* back squat
* lat pull-down
* leg extension

The 60-second rest interval, using the hypertrophy program, produced the best results with a 22.5%  increase in testosterone response post-workout.

The (same) hypertrophy program using 90-second rest intervals, had the second greatest testosterone response, with an elevation of 20%. Still a very significant response!