Obesity Discussion Forums

[MikeB]

I read in one of my magazines that there was a study in Japan that showed that doing the following for 4 minutes (cycling between exercises) people lost the same amount of weight as someone who did 30 minutes of medium intensity treadmill work.
20 seconds pushups - 10 seconds rest
20 seconds pullups - 10 seconds rest
20 seconds squats - 10 seconds rest

[Obesity Discussion]

How long were they doing this routine for? Was this over a few weeks, months, years? I'm more amazed that people could do 60 seconds worth of pullups! I love aggressive supersetting myself. I'd love to hear Steve chime in on this. Maybe it has something to do with the supersetting building more muscle which in the end burns more calories at rest?

[Irving]

very interesting results like that other study you mentioned. this looks intense

[MikeB]

I tried this on Saturday and I can tell you after just 3 minutes I was pretty worn out and I had to have my son hold my ankles for the pullups. I'll keep trying it and see what happens.

[Obesity Discussion]

Originally Posted by mtxpert

I tried this on Saturday and I can tell you after just 3 minutes I was pretty worn out and I had to have my son hold my ankles for the pullups. I'll keep trying it and see what happens.

Is the premise that you don't rest at all in between reps? I can tell you that my squats are slow and methodical, and I easily take 20 seconds per set.

20 seconds of straight pullups would be about 10 pullups I think?

[MikeB]

I did around 12 pullups each 20 second cycle and around 15 body weight squats - no weights and around 14 pushups each cycle. I think I was down to around 6 of each by 3 minutes. No rest at all between reps and 10 seconds between sets

[William Wallace]

Originally Posted by mtxpert

I did around 12 pullups each 20 second cycle and around 15 body weight squats - no weights and around 14 pushups each cycle. I think I was down to around 6 of each by 3 minutes. No rest at all between reps and 10 seconds between sets

Appears to be a very good workout, I may try it some time for the heck of it

[Steve]

Originally Posted by mtxpert

I read in one of my magazines that there was a study in Japan that showed that doing the following for 4 minutes (cycling between exercises) people lost the same amount of weight as someone who did 30 minutes of medium intensity treadmill work.
20 seconds pushups - 10 seconds rest
20 seconds pullups - 10 seconds rest
20 seconds squats - 10 seconds rest

I would have to see the study in order to see ALL of the variables. For instance, weight-loss is derived primarily from energy balance. Energy balance is manipulated mostly by food. Therefore, it is important to see if they matched "group A's" and "group B's" meals to match exactly. Too often, they will give the test subject's general guidelines and rely on them to "self-report" their dietary intake.

Were there controlled settings? Meaning, after the workouts, were the subjects able to leave the facility and go on with their day. If so, isn't it possible that "group A" (the higher weight-loss group), on average, expended more calories during the day than their counterparts?

I could think of a list of variables that could rule out the results of this study.

This doesn't fly so well in the face of applicability. If they don't match diets and if they allow for self-reporting.... I don't even bother considering the study. Mind you, I have looked at enough abstracts and studies in my time to realize that you can make a "study" work for almost ANYTHING you are trying to prove.

That said, based on the empirical evidence I've seen in my time as a trainer, circuit type training, which this appears to be, isn't the answer.

Why?

Weight training has an extremely critical function when it comes to a diet (energy deficient times). It serves the role of maintaining the muscle that you DO already have. Muscle maintenance is best facilitated by lifting heavy, relative to your strength. Think low reps. Circuit type training is not conducive to lifting heavy, obviously.

I wouldn't recommend this to my clients, at least.

I let diet and cardio be the primary drivers for creating the energy deficit required for losing weight. I let resistance training play the role of "muscle maintainer." Sure, there is added caloric expenditure from the weight lifting, but that is of secondary importance behind muscle maintenance.

Don't sacrifice the second for the first.

My 2 cents.

[MikeB]

Both groups were given the same diets an this was the difference in their exercise routine. I'll try and scan and post the article.

[Steve]

Originally Posted by mtxpert

Both groups were given the same diets an this was the difference in their exercise routine. I'll try and scan and post the article.

Okay, and was it self-reported tracking? And did they factor in energy expended away from the gym? Were the groups matched for like physiological factors?

And let's say it was. I still don't recommend circuit training as being the "approach" of resistance training for weight-loss.

[Merle]

Originally Posted by Steve

Okay, and was it self-reported tracking? And did they factor in energy expended away from the gym? Were the groups matched for like physiological factors?

And let's say it was. I still don't recommend circuit training as being the "approach" of resistance training for weight-loss.

Do a lot of trainers differ on the best method to lose weight? I have been told once by a trainer (long time ago) that circuit training was great for losing weight because it keeps your heart rate up. I do see where you are coming from and what you say makes sense.