HOW TO ACHIEVE YOUR ULTIMATE BIKINI BODY IN JUST 4 MINS...

Want to transform your body this summer? Then transform your training regime!

In the first part of my series, I formed a discussion with the general means of showing you how the achieve your best ever bikini body 2014. I promised that i would delve in deeper to each element,  to allow you a better understanding of how to maximise your results in your 90 days.

Get your fitness and shape on track THIS SUMMER & achieve your ultimate bikini body,  join our 90 day bikini body challenge click here

Now,  a massive excuse that I often hear from clients in this day and age is 'i haven't got time to train'. So i have come up with some ideas for you that make that excuse a load of BS.  Here are specific methods that you can use with MMM- Maximal Movement with Minimal time. Yes alas there are more ways now where you don't like me .

Of course we all require a mixture of different training modalities and protocols to keep our fitness and health up to scratch so we achieve amazing results,  but for now I'm going to hone in on HIIT training to show you you don't need much time OR equipment 

HIIT YOUR TRAINING, WITH TABATA STYLE INTENSITY
HIIT (High Intensity Interval Training) has been around for donkey's years, however you've probably noticed it's currently under the spotlight in the media due to the positive benefits it produces within a short space of time.

Quite often, a massive goal for the regular exerciser is often to promote skeletal muscle fat oxidation, which means participating in this type of training has been proven to improve body 

composition Racil et al (2013), specifically resulting in a reduction of visceral fat (Hottenrott et al 2012). Whilst endurance athletes in competition,  also opt for this type of training due to carbohydrate sparing for performance purposes. Many of us are also time poor,  therefore once you entertain the thought  that you could supersede the number exercise benefits of a moderate one hour training session by miles,  in only 240 seconds,  the sheer nature of this training becomes even more appealing,  Babraj et al (1995). It is fascinating that, HIIT training adapts both the the anaerobic and aerobic engine at the same time.  HIIT training has also been proven to be beneficial for health.  For example,  HIIT lowers insulin resistance and results in a number of skeletal muscle adaptations which enhance skeletal muscle fat oxidation plus improve glucose tolerance.

Boucher suggests that regular aerobic exercise on body fat is negligible; however, other forms of exercise may have a greater impact on body composition. emerging research examining high-intensity intermittent exercise (HIIE) indicates that it may be more effective at reducing subcutaneous and abdominal body fat than other types of exercise.

WHAT THE STUDIES SHOW 

Trembly et al (1993) studied the the impact of two different modes of training on body fatness and skeletal muscle metabolism within young adults who were subjected to either

a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). Despite its lower energy cost, the investigation showed that the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. Also, when corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program
One of the most infamous HIIT programs is known as Tabata, and this is protocol is named after the scientist who discovered a specific HIIT protocol which reaped maximum benefits and has simply taken a trend from there. 

Back in 1996, Tabata et al, evaluated the effect of two different protocols on anaerobic (without oxygen) and aerobic capacity (with oxygen)  in subjects. The first protocol consisted of a 6 week moderate intensity training protocol (70% of max oxygen uptake 60 mins for 5 days per week) upon anaerobic capacity using a cycle ergometer. the results of this study showed that the effects of this training, were that,  the anaerobic capacity did not increase significantly while VO2max increased. The second protocol,  quantified the effect of high-intensity intermittent training on energy release, on seven subjects. The subject performed an intermittent training exercise 5days per week for 6 weeks.  The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

Recently, Siije et al (2012) evaluated the effects of a high intensity interval training (HIIT) program on the body composition, cardiac function and aerobic capacity in 60 overweight young women aged 19-20 of a body fat equal to and in excess of 30%. The subjects were randomly assigned to each of the HIIT group, the moderate intensity continuous training (MICT) group and the non-training control group. The subjects in both the HIIT and MICT groups underwent exercise training five times per week for 12 weeks. In each of the training sessions, the HIIT group performed interval exercises at the individualised heart rate (HR) of 85% of VO2max and separated by brief periods of low intensity activity (HR at 50% of VO2max), while the MICT group did continuous walking and/or jogging at the individualised HR of 50% of VO2max.  Both of these exercise training programs produced significant improvements in the subjects' body composition, left ventricular ejection fraction, heart rate at rest, maximal oxygen uptake and ventilatory threshold. However, the HIIT group achieved better results than those in the MICT group, as it was evaluated by the amount of the effect size. The control group did not achieve any change in all of the measured variables.The authors concluded that the results from the HIIT program was an effective measure for the treatment of young women who are overweight.

BACK TO THE GYM FLOOR - HOW TO ACHIEVE YOUR ULTIMATE BIKINI BODY IN JUST 4 MINS

There are several ways that you can apply HIIT to successfully achieve your bikini body this summer. I tend to mix things up for my clients to keep them on their toes during our three week split routine.

1. Straight Tabata. 20s work Vs 10s rest. Involving just one exercise, either resistance or

cardiovascular based as hard as possible for 20s then rest for 10. After 8 rounds we switch exercises and continue until the training session ceases. This simple form of Tabata i would when a client is at the beginning of their three week protocol

2. Superset Tabata. 20s cardiovascular work 10s transition time (move to the next exercise) Vs 20s resistance based exercise. Taking the training from the heart and lung and then into the muscle, adds more depth to the training regime than the simple tabata above. It gets the client working harder and requires more focus, therefore I would recommend implementing this either in week4 or 5 for the unfit and 3 and for if you are relatively fit, week 2 if you are super fit. An example of this for the super fit might be. Jump lunges or shuffles followed by 10 second transition time to barbell dynamic lunges. 

3. Circuit Tabata. Between 30s and 40s of work: 10-20s transition time between exercises working within a circuit. This method is super effective if you want to blast the entire body in one training session. The intensity comes from the fact that you alter the work time and this is why i often implement this method in the later stages of the three week split method. Up until now your body is only used to working within the 20s ratio,  add another 20s of work and your body has just entered a whole new world of adaptation. The fat will simply be demolished.

It is important to mention that, i do not rely on this method solely as the only training modality used, for body composition changes within my bikini body challenge. I highly recommend that you build a strong aerobic and strength base for this type of training to become even more effective, this is just part of the specific formula that i have found to create the most successful changes in clients. 

Remember,  you can't outwit a good eating regime in the gym and this is what i will discuss next up…so stay tuned for the next part in my bikini body series.


If you would like to find out more about my proven successful fat loss and body shaping methods join my Facebook page: www.facebook.com/bodywizepersonaltraining or visit my webpage www.bodywizepersonaltraining.com

REFERENCES

Hottenrott. K. Ludyga.S, Schulze.S. (2012) Effects of High Intensity Training and Continuous Endurance Training on Aerobic Capacity and Body Composition in Recreationally Active Runners. Journal of Sports Science and Medicine. Vol 11(3): Pp483–488.

Racil G, Ounis OB, Hammouda O, Kallel A,  Zouhal H, Chamari K,  Amri M (2013). Effects of high vs. moderate exercise intensity during interval training on lipids and adiponectin levels in obese young females. European Journal of Applied Physiology. Vol 113,(10), Pp 2531-2540

Sijie T, Hainai Y, Fengying Y, Jianxiong W. (2012) High intensity interval exercise training in overweight young women.The Journal of Sports Medicine and Physical Fitness. Volume 52(3): Pp255-262

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.(1996) Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. Vol. 28(10):Pp1327-30.

Talanian JL ,  Galloway SDR , Heigenhauser GDF, Bonen A , Spriet LL (2007)Journal of Applied Physiology. Vol. 102no. 4,1439-1447

Tremblay. A, Simoneau JA, and Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism (1994). Metabolism Vol 43 (7) Pp 814-818

Growth Hormone an introduction

Please see below for an introduction about Growth Hormone written by yours truly- This will allow you to build a better picture as to the information which will follow later this month.

Background

For the past 30 years scientists have researched Growth Hormone (GH) and its effects upon sports performance. Knowing the information regarding the mechanics and effects of this hormone, it really is of no surprise that this particular hormone has caused such controversial trends within the world of sport over the years; for example the abuse of growth hormone has been related to a number of pathologies yet it remains as the most abused drugs in sport (Jenkins 2001) despite its ban by the IOC and NCAA, furthermore its detection to this day of GH remains difficult.


Function

A fascinating integration of the neural and endocrine systems occurs with growth hormone release (Brooks et al 2005) and often initiates a cascade for number physiological reactions within the body (Godphrey et al 2003). For example, GH acts as a powerful anabolic hormone that affects all body systems and plays an important role in muscular hypertrophy (Macintyre 1987) initiates Lypolysis and promotes protein synthesis, therefore has a major and favorable influence on body composition (Godphrey et al, 2003). It is interesting that Growth hormone is not only related to growth it is also related to metabolism in the body thus is constituted to lean body mass, (Yang et al 2006).

Chemically there are two types of hormones; the first is steroidal hormones produced by cholesterol initiated within the adrenal and gonads, and the second category of hormones concerns the large polypeptides or small proteins which are derived from amino acids in endocrine glands (Brooks et al 2005). Growth hormone falls into the second category, and as with most other hormones in the body has a large influence upon metabolism. This means that protein carbohydrate and lipid metabolism plus the control of skeletal visceral growth are all affected by the powerful growth hormone. Growth hormone has the characteristics of all other hormones in the body whereby it is a chemical messenger that is produced and stored in glandular tissues and functions by an elaborate feedback system in the body.

Mechanics and Regulation

Growth hormone is secreted by the anterior lobe of the pituitary gland; its secretion is under tight regulation by the peptides released by the neurosecretory nuclei of the hypothalamus. As with all hormones a precise homeostatic regulation for growth hormone release is required so that normal functioning can occur under a variety of stressful situations such as exercise (Brooks et al 2005). The homeostatic role of the hormone occurs by a feedback control mechanism cleverly made possible by stimulatory and inhibitory peptides, allowing for this very necessary yet meticulous regulation within the body. A negative feedback mechanism occurs when the release of the hormone is inhibited if a particular end result of the hormonal action is achieved, and in the same instance, if a hormone secreted does not have a desired effect, then further release of the hormone is stimulated until the desired effect is achieved. Besides the fact that polypeptides allow for a regulation; upon discussing growth hormone specifically, it must be understood that physiological variables also account for the stimulation of growth hormone release such as exercise, nutrition and deep sleep.

A list has been included to allow the reader to more easily understand the stimulatory and inhibitors of growth hormone in the body working via this elaborate feedback system.
Summary of Stimulators of GH secretion include:
Peptide hormones , Growth hormone releasing hormone (GHRH also known as somatocrinin) through binding to the growth hormone releasing hormone receptor (GHRHR) ghrelin through binding to growth hormone secretagogue receptors (GHSR) sex hormone increased androgen secretion during puberty (in males from testis and in females from adrenal cortex) estrogen , clonidine and L-DOPA by stimulating GHRH release, hypoglycaemia, arginine[8] and propranolol by inhibiting somatostatin release , deep sleep, fasting & vigorous exercise
Inhibitors of GH secretion include:
somatostatin from the periventricular nucleus circulating concentrations of GH and IGF-1 (negative feedback on the pituitary and hypothalamus), hyperglycemia, glucocorticoids
GH Secretion and signaling pathways

The most potent and non pharmaceutical stimuli of growth hormone secretion are deep sleep exercise, hypoglycaemia and the infusion of amino acids (Heynes 1986). Although Growth hormone is released in a pulsatile fashion during the day with surges of secretion occur at 3- to 5-hour intervals, it is generally and largely released during circadian rhythms within the same manner, in fact studies have shown evidence for the largest growth hormone secretion peaks after the first hour of sleep (Godfrey et al 2003) plus during recovery after exercise. The pulsatile release of hGH is also clinically important because it has been shown to be amplified during periods of linear growth (Nindl et al 2001).

The secretion of growth hormone is released from the somototroph before being circulated in the blood. This release mechanism is modulated principally by two hypothalamic hormones - somatostatin and growth hormone releasing hormone (GHRH). The hypothalamus controls growth hormone secretion by means of its own secretion of two peptides; somatostatin, which inhibits secretion, and growth hormone releasing hormone, which is stimulatory Both of these hormones reach the nearby anterior pituitary through local blood vessels.

The majority of GH is bound to GH binding protein (GHBP) which is a carrier protein before being taken up by particular GH receptors located on specific target cells. GH must exert some of its effects by this specific binding process because polypeptide hormones are not fat soluble therefore they cannot penetrate sarcolemma. Once GH is bound to its target cell it activates a second messenger.

Historically, the liver has been known as a major target organ for GH as this is the focal site for insulin like growth factor (IGF-1), which in past was also known as a somatomedin. As it happens GH stimulates the production of Insulin like growth factor (IGF-1). IGF is a polypeptide protein hormone produced by the liver as an endocrine hormone and targets tissues in a paracrine/autocrine manner. IGF-1 has growth stimulating effects on a large range of tissues. IGF primarily binds to specific IGF receptors. It has been suggested that that the liver is not the only source of IGF-1. In fact, IGF- 1 synthesized by extra-hepatic tissues can also exert GH-independent autocrine/paracrine effects in the local environment (Vijayakumar et al, 2009), for example IGF1 binds to specific IGF receptors present on many cell types in many tissues, such as the liver cells, adipose cells, lymphocytes, bone, and placental membrane.

Although outside of the scope of this small project it is realised that here is a large involvement of further signalling pathways of GH, therefore a diagram been included below with reference to this point.

The diagram illustrates the signalling pathways for GH, which have been investigated in human muscle and adipose tissue, with all bold lines indicating pathways which have been shown to be activated by GH and dashed lines illustrates pathways where GH have not yet been evidenced, these are therefore only possible pathways in the effect of this hormone.

IGF 1 controls the elaborate two way feedback mechanism by which one feedback mechanism directly loops back into the anterior pituitary, inhibits further release of HGH, whilst the second feedback mechanism impedes GH releasing hormone and somatostatin release from the hypothalamus.

Apart from its’ effects on growth and development, IGF-1 also has insulin like effects on metabolism Furthermore, IGF-1 negatively regulates GH secretion through feedback mechanisms thus, small changes of IGF-1 levels are often accompanied with altered GH levels and vice versa. (Vijayakumar et al ,2009) The physiologic relevance of these effects is not known but it has been postulated that the modest increase in IGF-I might enhance post-exercise reparative processes, or that increased IGFBP-1 might protect against delayed onset hypoglycaemia (Widdowson et al 2009).


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