“Mildly obsessed.” This was Kelly T’s, of Grounded Fitness, personal assessment of me and one I take as quite the compliment. Although I think she underestimates me. I’d call me “majorly obsessed.” And if I’m being really honest I’d call me a bit of a compulsive exerciser. Which can be a problem. As a few of you delicately pointed out in regards to my disappointing kettlebell results. So, October’s Great Fitness Experiment is all about dialing down the crazy and trying something new for me: a low volume workout.
In August, I was the cardio queen (not to be confused with the Dancing Queen, the Dairy Queen or even just The Queen) and logged an astonishing number of hours and miles. In September, I added weights but kept up my training volume, averaging 20-25 hours a week which is ridiculous for anyone who is not a professional athlete. And then one of you smarty pants (sorry, can’t remember who – I get a veritable blizzard of e-mail!) sent me this article by figure competitor and trainer Rachel Cosgrove called “The Nail in the Cardio Coffin.”
With much help from all of you, we have already examined the effects of high volume moderate intensity training and so her story rang true to me. I was particularly intrigued by her rapid 8-week transformation. Do click through to her article to see the before and after pictures as well as her whole story. The most impressive part of it? She lost 15 pounds and a significant amount of body fat with just five to six hours per week of training. That would mean I would get 15-20 hours of my life back! So I can do exciting things like… grade more SAT essays. I know, I am pretty much James Bond.
The Nuts and Bolts
I immediately e-mailed Rachel and asked her for her specific plan. She told me to buy her e-book. Then she took pity on my cheap soul and pointed me to some workouts she put up on Figure Athlete. She writes:
After completing my Ironman, I made fat loss my primary goal for eight weeks. I eliminated all steady-state endurance exercise. No running, biking, swimming, or anything else in the steady-state.
My workouts consisted of high intensity for short bursts, whether it was with weights or doing a metabolic interval session. I lifted weights three days a week, and I performed interval-training workouts on the other days.
I made sure the interval workouts weren’t on a treadmill or a bike. I only used bodyweight-exercise circuits, along with kettlebell circuits, as my cardio workouts.
These metabolic cardio workouts would crank my heart rate up for two minutes, I’d recover, and then repeat. Doing these interval circuits, along with strength training, took up a total of five to six hours a week, nothing like the twenty to thirty hours of Ironman training!
The Plan
Rachel challenged me to take out all running and biking and do her “metabolic interval” training instead. I’ll pause while the reality of that sinks in. I’ve never – at least not in the past 5 years – gone a single week without running. Even when I blew out my shin last year, I switched to spinning. I don’t know if I can handle it, frankly. But that is exactly what makes a good experiment! And after all the miles I’ve put in over the past two months, my body could use the rest. Plus, I must see if that kind of fat loss can really be achieved with such low training volume. I must say it sounds a bit too close to those retarded Hydroxycut commercials but we shall see.
Rachel suggests alternating weight days with interval days so here is my tenative plan:
Monday: Upper Body
Tuesday: Rachel’s metabolic intervals
Wednesday: Lower Body
Thursday: Intervals
Friday: Rachel’s special workout for endurance athletes
Saturday: TurboKick
(Please see the above linked articles for the actual workout complete with exercise descriptions AND pictures! And also, the metabolic interval article has a picture of the first and only female jockstrap I have ever seen. I am horrified. And fascinated. Truly.)
I will also still be doing Hip Hop Hustle and, occasionaly, Zumba. What? I can’t sacrifice everything I love! But I will keep my total training volume at under 6 hours per week. Six hours per week. I can’t believe I’m doing this. I might have to find a new hobby. The Great Knitting Experiment?
Who’s in with me??
Ooh, first comment! I’m a frequent reader but infrequent commenter. This experiment is very enticing to me! I’ve been working out consistently for about 2 years and seen very little in the way of physical changes. I’m at a healthy BMI (20), but I’m not seeing the definition or fat loss I’d like.
My exercise of choice is running, and I do some running intervals. I also lift weights 3 times per week. However, I’m not sure I’m reaching the intensity necessary to do real interval training.
I really want to do this experiment! I’m confused about the metabolic circuit instructions “Then repeat from 1A again right through before you move on to the next circuit of 2A, 2B, 2C and 2D.” Do you know what she means in that part?
oh good, im glad that didnt offend you. i forget that not everyone is comfortable with self examination, but i guess i should give people a little more credit.
good luck to you on your new venture. I suck at anything structured. it makes me rebel.
Kelly Turner
http://www.groundedfitness.com
Bethany – good to hear you chiming in! So glad to have the company on this experiment too:) As far as her instructions go, it appears that there are 4 mini-circuits labeled A,B,C and D. You complete A TWICE before moving on to B. Then B Twice. And so forth. Make sure and keep me posted on your results!
Kelly – you know I love you, girl.
This is just what I need right now! I’ve been doing steady state cardio for too long and not enough time w/the weights– and I wonder why I’m seeing little results. Thank you for this post and link. It is just the encouragement I needed right now. I can’t wait to share this w/my running buddy.
Thanks, Charlotte. I guess that was pretty self explanatory, huh? I think it’s time for me to go to bed! 🙂
Kat – I hope we don’t go through running withdrawal. Good luck telling your running buddy! Hopefully he/she’ll be on board too!
I think this sounds great. Mostly because it might result in more time for you!!
I had to change up my running schedule when school started for the kids. (WAY less time to run)
Some days I only get out the door for 20 minutes. Which FEELS like not. even. worth. it. But if I do intervals / short burst stuff I come home feeling more energized than if I had gone on a long run.
I’m really interested to see how this goes for you.
Wow, this sounds great! If only I could join in, I’d be with you.
My new physio is a firm advocate of circuits and hates the treadmill (I’m banned!), and my old therapist was also a sports scientist and nutritionist and SHE also used to say that more than an hour’s cardio a day is physically pointless. It seems to be a fairly universal concept among the professionals that this kind of thing Will Definitely Yield Results – I’m so excited to see how you do!
As for what to do with the free time – write that book!
TA x
Im already in on this one.
That’s about what Im doing )give or take an extra 30 min or so) BUT I need to mix it up (badly).
perhaps I can prod you to do the 6 and you can urgeprod me to crosstrain?
I have a bunch of books I could mail you if you want this to be the month of the great reading experience?
🙂
20 hours a week working out. Wow! I thought I overdid it last week with 10. 🙂
Good luck with this!! I’m a bit of an over trainer (ha ha!) so the constant soreness is a challenge as I look for ways to balance it all out!
Watch your diet carefully this month, please. Don’t go Michael Phelps on us 🙂
katieo- thanks for the support! You are my Mommy-Hero. If you can do it, I can!
TA – That’s what i needed to hear! I’ve read countless articles to that effect but love my cardio too much to actually try it. We’ll see how this month goes! I hope your back feels better soon.
MizFit – def. try these circuits! They look right up your alley! And the books? You KNOW I love books!!
nmburelson – Yeah, I’m a little nutty. You’ll learn to love me;)
Dr. J – real nice… Michael Phelps. Sheesh.
Wow. I read your blog a lot but this is my first comment. I am intrigued, which is why I am coming out of lurkerdom. I started training for triathlons in 2007 as a way to get in shape. I’ve gotten in shape, completed 2.5 (the .5 was an indoor tri at a gym) triathlons and 2 5ks this year and don’t feel like I’ve gotten ANYWHERE with my weight. Actually, my weight stayed stagnant through the whole year, although I have lost a few inches. Her article felt like something I could have written myself. I was planning on spending this fall just working on building a base in run/swim/bike, but now I’m thinking that maybe I should try this out. Maybe this is my problem, I am doing the wrong exercises to actually lose the fat. I am so glad you posted this and I think that I may take this on as my own fall fitness challenge.
kimintri – Oooh, so glad to have you aboard! You are the “perfect” test subject:) Please PLEASE keep me posted on how this goes for you, ok?
What’s wrong with doing intervals while running though? Just because you’re running doesn’t mean you need to go at a steady pace.
I do three days a week on the treadmill for an hour alternating between 30 second sprints and a minute recovery. The other three days, I dance and do strength training. I lost an inch in my waist and three pounds. I know that doesn’t sound like a lot, but I was only 113 to begin with. I wasn’t really trying to lose weight. If my boobs get any smaller I’m going to cry :-/
Lissy – nothing at all is wrong with your program! It sounds like it is working great for you! That’s what this blog is all about – finding what works for you and your body. Unfortunately, I did not get similar results on your program so I’m going to try something new:) Also, it sounds like you are already keeping your workouts at an hour a day or less. I’d let myself slide way past that and I think it was hurting my progress. Keep up the good work!
Oh, Char!! I’m gonna miss you at the gym! Kids Stuff will miss you and the kiddos, too!!! I wish you luck but you know Jennie will be missing you too!!! You better let her know so she doesn’t razz you! hahaha 🙂
Oh Sara – I will still be in the gym daily! Just not quite as long as I used to be, lol. And Jennie need not worry. She’ll still see me Mondays and Saturdays like usual. (See? It’s even on the schedule I posted!)
Sounds like an interesting experiment. I hope the results are awesome — in which case I will fold up my treadmill and join you 🙂
Six hours a week actually sounds pretty reasonable!
…If you don’t count long walks, that is. Those are recreational and I’d go bonkers without them.
If you can stand it… you may be pleased with the results. Looking forward to seeing how this one comes out.
Such a big step for you! This will be an exciting experiment. Every time I stop using weights and then start up again I see major improvements in strength and all- it’s good stuff!
I’m in! I need to do something different to change it up. I haven’t seen the scale move down in years, despite increasing my exercise time. And, with a full-time job and two kids, six hours a week is completely reasonable, especially with the body-weight exercises! Love it!
Charlotte,
(Thanks for checking out my blog!)
I am sure you look great but I know that it doesn’t matter what other people say.
If you lived by me I’d have you come over- we’ve all gotten the flu. I seriously lost
five pounds in two days. (I don’t actually have a scale in my house but my jeans are a lot more loose). I’m sure it will come right back though. I wish that feeling of no appetite
could stay. Of course then I’d have no energy to do anything including working out, or taking care of my
family.
Yes, Tosca’s principles sound so easy until my intuitive eater tells me to go ahead and have some ice cream.
On the plus side, this new challenge may get Allison her extra 1.5hrs a day back. You made a comment a few weeks ago that the high level of training was creating a need for extra sleep.
I’d love to join you, but I’m training for the 1/2 Marathon so I have to keep my mileage up. Depending on your results I may do it in the new year.
Wow, 20 hours a week! I start to burn out around 8 (though partly it’s because I’m teaching). Now I’m doing 5-6/week, plus some walking during the day on my commute.
I’m trying to add in yoga, but even though I’m not at the gym all that often, it’s hard to find the time!
Wow, I’m in awe of the dedication you have.
And I agree with TA about the book.
If I can figure out what the heck I’m doing, I’d like to join in!
I completely get where the writer of the article is coming from. In training for this marathon and continuing the other activities I enjoy I am burning more calories than ever. I’m also struggling to keep the weight off despite really watching what I eat. I was doing a lot less before and losing a lot more. Once this thing is over I am so trying this!
Question: Do you think CrossFit workouts would fall under the style of strength training she recommends. I’m thinking of limiting things to CrossFit and interval cardio only.
Merry – no need to change it up if it’s working for you! It’s all about the fun, right??
Crabby – I LOVE taking long walks. The kids, however, not so much. We spend a lot of time at parks these days;)
Thanks Sagan!
Yay Kristy!! Glad to have you on board. Make sure to keep me posted on your progress/thoughts.
SeaBreeze – You’re going to rock that half, girl:) And great point about the sleep! hadn’t thought of that!
Lethological – I’m crazy. We covered that already, right??
Tricia – The book is written. Seriously. I’ve been shopping it to agents for several months now with no luck tho. Know anyone??
Azusmom – Girl, you get a pass for this month. Just take care of yourself, ok?
Determinedtobefit – Actually CrossFit is based on this very principle. So yes I think it would work great! I’ve had really good results with CrossFit and it remains one of my fave go-to workouts.
Only kidding Charlotte! You know I’m your biggest fan!
Yes, I’ll buy the book! Autographed copy please!!
I’ve been reading for awhile, and really enjoy your blog. This experiment sounds fun, but now I’m kind of bummed that I just started a couch to 5K program in September… Maybe I can hope for an interval effect since my few minutes of running leave me huffing and puffing and I recover on the walking minutes. Anyway, I’m looking forward to seeing your results! I hope you have fun with this experiment!
I was thinking about giving up my 4 days of running various distances during the week for intervals this month to free up more time for weights and yoga. I’m scared though – I’m completely addicted to the significant amount of calories I can show I’ve burned by running for 50 minutes on the machine. I’m about at 5-7 hours working out per week right now, and while I’d like to cut down more, I just don’t think I can.
However, my weight loss has totally slowed (lost about 100 lbs and have 30ish more to go) and I suspect it’s that I’m doing a lot of steadyish state cardio and I wasn’t eating enough decent food last month. Booze does not equal nutrition, I must write this on the blackboard until I remember it. 😛
I’m rambling. What I mean to say is I am in, in theory and spirit (less is more cardio), but I might not follow your plan exactly. I want to do more interval work and less steady, and shift the ratio from more cardio to more weights.
Dr. J – no, no, I am YOUR biggest fan!! I need an autographed sculpture of yours 🙂
Melissa – your 5K plan sounds fun. It’s all about having fun, girl! So just enjoy your workouts and my job is done:)
Quix – Oh I so know where you are coming from. When I told my Gym Buddies today the new experiment they laughed in my face and said “You’ll never be able to cut down that much!!” We’ll see though. It sounds like a change-up is just what your body needs!
i kinda like this one … not sure if i’m in or not though.
oh, and i have owned a female jock. it’s actually called a jill – had it for hockey. i now just have one built into a pair of shorts.
Already there!
I’ve been interval training completely by accident on the bike, and now I plan on making things more intense by adding some sprints into my routine. Total time in the saddle is not more than 45 minutes a day.
In the gym I’m just going to keep pushing fairly high weights with low reps and decent rest intervals. I’m not spending more than an hour there a day.
Can’t wait to see your results. I predict great things.
Wow, again Charlotte, I am amazed by how open you are. And I love the fact that you are growing through writing this blog.
Thank you.
as an active scientist who uses my world as his laboratory, I envy your dedication to experimenting with you fitness – rock on Charlotte!
Keep us posted
I’m in with you because that’s all I have time for anyway! However, I can say that having trained for two Ironman tris I improved my time in the second race even though I trained an average of 5 hours or more LESS per week. I think this is a GREAT experiment for you. Call me if you get bored. But take heed when you say: “And after all the miles I’ve put in over the past two months, my body could use the rest.” Rest is relative. I’d imagine you’re still going to be working it pretty hard with the interval training, even if the duration is shorter.
I’m going to try this one. don’t laugh, but thus far I’ve been lifting weights with my baby strapped to my front like a rice-paddy mommy. Any kind of cardio is pretty impossible w/o her bouncing around enough to cause shaken baby syndrome, but I’ll figure it out. I’m a big huge fan of resistance exercise with cardio “on the side.” I really only do cardio for the health/heart benefits. I work out because I’m vain, and no one can SEE my healthy heart! Lifting makes me LOOK better than any other experiemnt I’ve tried. I go where they look like I want to look: fitness athletes, yeah, lovin’ that web site
I’m a new-ish reader, new-ish regular exerciser, and new-ish aspiring runner, and I’m intrigued by this month’s experiment. I’ve decided to make a serious go of “learning” to run, since I’ve never actually been able to do it for exercise due to joint/muscle/biomechanical issues. But I’d also like to change how my body looks and am not convinced that running will get me there. Since the running thing is a goal in itself, I’m going to try to stick with it until I get to my 5K goal, but will definitely be keeping an eye on this experiment as a possible future option.
I just got back from the gym after doing this workout for the first time and oh. my. killed. me. I’ve been exercising pretty regularly for a couple of years now–and have been at roughly the same weight for almost a year to show for it–so I think this is just what I need. Thanks for the inspiration!
My brain interprets all the food plan advice the same way, too, it seems–ooo! this plan is perfect! no, wait! this one! but then there’s this other one!–so I’m working on really paying attention to and figuring out what works best for me. And then sticking to it (you know, the hard part).
Anyway, thanks again! I’m interested to see how this works out for all of us. I’m also interested to see if I can walk tomorrow. Or lift anything.
I am ready to give this a try!
What are you doing for your intervals on Thursdays? I was looking through all the comments to see if you’ve already answered that but I don’t see it. Are you getting on a treadmill for these?
Also, Turbo kick. Is that a video you do? Or did Rachel also suggest that?
How is it going so far?!
Thanks for the great post. I had already read her articles and was glad to read that you were actually trying it out.:-)
Good luck!!
T! “a jill” – I love it!! Now I want one. Except I don’t play hockey, darn it.
deprogram – thanks for the boost of confidence, sir! I hope for great results;)
Prof – in reference to your experiment suggestion with the suspension trainer, I am actually working on that very project! I’ll let you know how it turns out! I’d love to do an experiment like that.
Kara – glad to have you, girl!
Emma – you crack me up:) Glad to have you on board.
Sara – I know!! Total pain, right? I had the same experience.
Chicago – this week I’m doing Rachel’s interval workout on both Tues. and Thurs. but I left Thurs. “open” on the schedule in case I get bored of her intervals, I reserve the right to make up my own;) And Turbokick is a class that I take at my gym. It’s cardio kickboxing and just a ton of fun so I’m not giving it up. So far so good! 1 week down, 3 more to go!!