Rethinking FitnessMaximize your training in

minimal time

John W. Cothran, CSCS

Roadmap

Pareto’s Law – The 80/20 Principle

The Minimum Effective Dose

Change the Rules

Michelle Obama Arms

Change the Rules

Calorie in Calorie out

Word problem:

23.9 Calories

Bob moved a 100kg weight 100 meters, which required 100 kilojoules of energy. How many Calories did Bob burn from this exercise?

Change the Rules

Marketer-speak (i.e. words with no scientific basis)• “Toning” • “Cellulite”• “Firming”• “Shaping”• “Aerobics”

…and less obvious:“Health”“Fitness”“Optimal”

Change the Rules

And while we’re talking about marketing…• Diets and fitness programs “for women”• Fear of “getting bulky”

One question to avoid marketing propaganda:“Can it be measured?”

Physical Activity vs Training

Physical Activity• Walking, biking, kayaking, swimming…. PLAY• Foundation of a healthy lifestyle

Training“Measurable stimuli to decrease fat,

increase muscle, or increase performance.”-Tim Ferriss, 4-Hour Body

Pareto’s Law

The 80/20 Principle• Vilfredo Pareto (1848 to 1923)

– Financial Principle– 80/20 principle found almost everywhere

• In practice, 80/20 is often much more disproportionate

What is the 20% of “fitness” that is responsible for 80% or more of the results we want

The Minimum Effective Dose

“The smallest dose that will produce the desired outcome”

• Sunbathing – 15 minute MED• Find your MED

“It is impossible to evaluate, or even understand anything that you cannot measure” – Arthur Jones

– 80sec of 20lbs shoulder press– 5mins KB swing at 50lbs three times per week.

…These are the kinds of prescriptions you should seek

Michelle Obama Arms

Case Study: Tracy Reifkind“Every woman wants Michelle Obamas’ arms. The truth is that you can have them, and a new body in four weeks. The two-handed swing is the jewel. If you could only do one movement for the rest of your life, do the kettlebell swing.”

• More than 100lbs (down 45lbs of fat in 12 weeks)• Russian KB swing

– Twice per week for an average of 15-20 minutes– Max session: 35 minutes

Keys to Exercise MED

• Compound Movements• Must be done along with other interventions

(dietary, sleep, stress, physical activity)• Quality (i.e. Intensity!)• Stick to the Minimal Effective Dose (and track

it)!

Example MED for Weight Loss

3 times per week:One set: 20 two-legged glute-activation bridgesOne set: 15 bird-dogs, one set each sideOne set: 50 KB swings (pick a weight that allows you to do 20 perfect repetitions but no more than 30. In other words, start with a weight, no less than 20 pounds that you can “grow into”)

Total time: 15 minutes/week

Example MED for Muscle Mass

Alternating A & B Every 4th Day:• Workout A:

– One Set: Pull-downs - 7 reps, 5/5sec (set to failure)– One Set: Machine Military Press – 7 reps, 5/5sec (set to failure)

• Workout B:– One Set: Incline Bench Press - 7 reps, 5/5sec (set to failure)– One Set: Leg Press – 10 reps, 5/5sec (set to failure)

Example MED for Muscle Mass

Review…

Change the Rules• Physical activity vs Training

80/20• What is the 20% or less of input that is producing 80% or more of

the output?

MED• What is the minimum effective dose that can be measured?

Where do I start?

MoveWell Fitness Staff!

FourHourBody.com

StrongFirst.com

StartingStrength.com

GymnasticBodies.com

Reference

4-Hour Body, Timothy Ferriss

Questions!