Eating only within an 8-Hour Daily Timeframe Results in Weight Loss

[Frederick Foresight]

Yes. It's better because it makes a deeper inroad into the muscle fibers than the other methods of training. With proper rest and nutrition, this will create more muscle growth than other methods that create a shallower inroad.

I understand the inroad argument. My only question is, How much inroad is necessary? I don't pretend to know the answer. This is why I asked if you compared shallower and deeper inroading for a given level of frequency. Remember what Arthur Jones said about not trying to find out how much exercise you can tolerate, but how much you actually need. That argument can apply to each of volume, frequency and intensity, as well as in combination.

As an aside, you will recall one of the findings in the study I attached in a previous post:

• After performing a combination of concentric and eccentric muscle actions, terminate each exercise at the point where the concentric phase of the exercise is becoming difficult, if not impossible, while maintaining good form. There is very little evidence to suggest that going beyond this level of intensity (e.g., supramaximal or accentuated eccentric muscle actions) will further enhance muscular strength, hypertrophy, power, or endurance.

I understand if you do not necessarily accept the study findings at face. But I'm trying to reconcile Darden's HIT evolution. In the earlier link to a thread on his web site, Darden was in agreement with Drew Baye, who echoed Arthur Jones's position on rep speed. This rep speed was nowhere close to approaching a 30-30-30 style.

As I posted some time ago in another thread, Darden wrote in a 2010 thread on his web site that he applies once-a-week training to most (but not all) of his clients. He explained that these were whole-body routines composed of 8-9 exercises performed in the high-intensity style. Nowhere does he or anyone else refer to a 30-30-30 cadence until the very end of the thread on the sixth page. Here is a link to the thread:

http://www.drdarden.com/readTopic.do?id=558360

It seems like he just mentioned it in response to a question about "specialization" rather than as a standard workout protocol.

 

[El OchoCinco]

Not everyone has the capacity to put on a lot of muscle naturally. Those on the left of the curve will have relatively modest results, while a relative few on the far right of the curve will be able to put on a fair amount of size. There is a genetic determinant, muscle fiber composition and so on.

Well designed studies can help determine what is best, or close to it, for most people; average people (your term: "the masses"). If you are an outlier, then such results may not apply. Are you an outlier?

Apart from that distinction, the biggest variable, for the most part, is recovery ability. Some people simply recover more quickly than others, all else being equal. Apart from some variation, you can't go claiming that everyone is so uniquely different (your term: "snowflake") that well-conducted studies are meaningless for the average person. If that were the case, then the field of medicine would also be meaningless.

Not meaningless, but you are debating on what is better using studies when you have to determine what is better for you to workout on a regular basis. 30-30-30, Tabata, max weight/low reps; max reps/moderate weight etc.. I can pull studies for all of them but I won't use them to debate which is the best way to build muscle. Not about outliers, the body can grow due to time under tension.

 

[Frederick Foresight]

Not meaningless, but you are debating on what is better using studies when you have to determine what is better for you to workout on a regular basis.

At the very least, it can make for a useful starting point; a reference point rather than just flying blind.

And I am not saying that this way is best. Rather, I'm pointing out the findings of the study and asking Baron if he determined for himself through trial and error that his present approach works better for him, rather than just adopting it simply because it's more taxing. You may wish to refer to my earlier posts to verify.

 

[rocketman987]

Lol. No, but simply completing a snatch is difficult. My Achilles was torn and my foot and calf reconstructed in my 20s. As a result, my snatch and squat PRs are well behind me.

Yes, ok so what? A pole vault is difficult too. What's the point in terms of health, strength and benefit? Why put time into it?

 

[destriero]

Yes, ok so what? What's the point in terms of health, strength and benefit?

vertical jump. core strength.

 

[El OchoCinco]

Stability and strength combined in a complex lift, not to mention the flexibility that is required.

 

[misterkel]

I am sorry, but I have to question the soundness of this strategy:

1. I can still eat more calories in 8 hours than what I burn, ending up in energy credit, I mean fat. According to energy in, energy out, there is no weight loss.

2. If I eat a giant breakfast at 7 am, Baron says I am not going to be hungry for the next 4-5 hours. Sure, but I am going to be hungry by hour 8th, when I can still eat another giant late lunch.

So, the whole thing sounds as a torture, but just suffer away gentlemen...

Well - the calorie in v. calorie expended model is considered flawed by the ketogenic science. Getting your body to digest fat rather than carbs creates a very different metabolism. That theory stands on pretty firm scientific footing. Hunger is less insistent and takes longer to manifest, fat as food does not go to fat cells, but carbs do. Fat makes a person feel full faster.

 

[LacesOut]

Generally speaking, the restricted time window is the main constraint with intermittent fasting, so you can eat whatever you want and in whatever quantity in that 8-hour window. It sounds easy in theory, but trust me, when you wake up at 7AM and you realize that you can't eat for another 5 hours, your stomach will be gnawing a hole in itself all morning.

Funny because I don’t wake up hungry.
I get a bit peckish around 10. But I just pound water and black coffee (they made me give up my cream - though they said a spot of it isn’t a problem). And I just power through. I hit the gym at 12 and I’m well hydrated.
After gym I break my fast.
And I usually eat what I want. A sandwich. A salad. Both. The healthier the better.
My stomach isn’t as accepting of large amounts of food as you would expect. Not to mention, I’m LESS hungry for dinner around 7. I try to stop by 730 which gives me a 18 hour fast.
I’m travelling now and so it’s much harder but when I get home and back to routine it’s back to it.
Blood work confirmed that it’s working.
In 3 months my cholesterol fell 15% and my triglycerides fell 50%. My doctor was blown away.

 

[LacesOut]

The 30-30-30 cadence is explained in great detail in Darden's latest book called The Bodyfat Breakthrough. It's his method of negative-accentuated high-intensity training which was derived from him working directly with Arthur Jones for over three decades. Specifically, the technique is geared towards those people that don't have access to specialized Nautilus or X-Force machines built specifically for HIT training.

And if you want to get a quick taste of it, try a 30-30-30 pushup. Put your phone on the clock app and select the stopwatch feature. Hit the start button and put the phone on the floor in front of you so you can see the stopwatch counting. Then get in the top pushup position and lower yourself smoothly in 30 seconds making sure that your chest doesn't touch the floor, raising yourself back up in 30 seconds without your arms locking, and then lowering yourself again in 30 seconds. Use the stopwatch as your guide for the timing. When you complete that, you'll see what a high-intensity set feels like using this method. The burn is superior compared to a regular pushup set.

Sounds like fucking torture.
I got soft after I got married. Used to be 6’2 245 and a rock on the field and court. But desk job and other excuses took me to 280. And softer than a bag of milk.
Getting back Into shape is hard as fuck but the results are real if you keep at it.

 

[LacesOut]

I also travel a lot. My travel rule especially when going long distances is never to eat. Never eat anything on the plane no matter how good it looks.
Just suck it up and get your fast on.
Cram your pie hole in the lounge if you need to, and try not to shit your pants in the plane.
I’m about to board for a 13 hour bitch now and I’ll have gotten most of my fast in by the time I get some Mexican food in my face on landing.