Popularized by Arthur Jones

In the 1970s, the inventor of the Nautilus line of equipment, Arthur Jones, began training his pupils with a system known as High Intensity Training.  Arthur Jones was responsible for making this type of training popular.  This type of training focuses on quality repetitions to the point of momentary muscular failure.

High Intensity Principles

When using High Intensity Training (H.I.T.) you should focus on exercise that is brief, infrequent and intense.  You will perform your exercises with the maximum level of effort you can muster up.  By using the most weight you can use and pushing yourself to the maximum level of effort, you will stimulate the body to increase muscle size and strength.  Because of the extreme intensity level of the workouts, H.I.T. sessions are kept very brief.

A Typical H.I.T. Routine

A popular method for putting to together a H.I.T. routine is to use the push-pull principle, where you alternate between pushing and pulling movements.  A typical H.I.T. routine will require just one set of each exercise, hitting the entire body in one session.

A typical H.I.T. routine would be as follows:

Leg Extension
Lying Leg Curl
Calf Raise
Squat
Hammer pullover
Bench Press
Lat pull down
Overhead press
Cable row
Bench dips
Bicep curl
French curl
Upright row
Deadlift
Shrug
Forearm curl

This is quite an effective routine when done with maximum intensity.

While there are alot of impatient people on the majority of body building web sites I visit, http://www.discussbodybuilding.com has less of those than most.  The information is generally very helpful.  If you have questions there is a good chance it has already been answered, so be sure to search the forums before posting a new question.

The discussions are broken into logical topics.  A popular topic on the board is lifting heavy.  People are continually asking advice on what workout is the best and how to eat.  The discussions get quite lively at times.  This forum is closely moderated and there are rules for behavior. Violate those rules and you will find yourself banned.  I personally feel this is a great thing.  There is no need for people to hide behind an online moniker and be rude to others. The moderators at Discuss Bodybuilding make sure this can’t happen.

Matty is the typical teenager.  He really enjoys his snack foods.  When I showed him the Combat the Fat program he realized that his snack foods would have to be eliminated.  With just a small amount of grumbling, he set out to accomplish what the program laid out for him.  At this point, he has managed to stick to the program like a champ.  He is eating better than I’ve ever seen him eat.  He is eating at least 5 to 6 times a day.  He has already learned after one week that food makes the difference more so than exercise. 

The workouts have been a challenge for Matty.  He does not have exceptional upper body strength and push ups play a large role in this program.  Matty has not complained.  He gets down to business and completes the workouts.  I have been very proud of his work ethic throughout this entire program thus far.

The key to extreme success with any fitness program is going to be consistent nutritional strategies.  No matter how hard you work in the gym, if you are fueling your body with junk and far too many calories, you are not going to get the results you are looking for.  Your nutritional strategies are going to make or break you.  There are some simple strategies you can use with your nutrition that will help improve your results by 80% or more.

Carefully Manage Calorie Changes

Whether increasing calories or decreasing calories, it must be managed carefully.  Make small changes in either direction and then monitor the results.  If you are trying to increase your calories because you want to build more muscle, add 100 calories a day for a week.  Thus, if you had been at 2,200 calories, go to 2,300 calories and stay there for a week. Find out what your scale and body fat measurements are.  If they are still acceptable to you, increase another 100 calories a day.  Repeat this process until your results go where you don’t want (ie. body fat starts to increase dramatically, etc.) and then just drop back to the previous level and hold it there until you get the final results you are after.  This same process works for dropping calories as well.

Carefully Manage Macronutrient Changes

Never just cut your carbs very low or increase them very high.  It has to be done in a careful manner.  Remember, the psychology of all of this plays a huge role in your success.  If you suddenly increase your carb intake for energy and find that you gained fat, it will probably send you into a panic and you will over correct the other way.  Make macronutrient changes in the same manner as you would make calorie changes.  Do things gradually and monitor the progress.  Step back a level when your results go where you don’t like.  This will keep your nutritional plan on target.

Twitter is a great tool for getting to know people and for building lists of potential customers for later projects.  At the same time, it is essential that you make personal connections on Twitter because that is what it is all about.  Impersonal interaction is frowned upon and will lose followers.

For me, I use Twitter to get to know people, but at the same time, I use it to ratchet up my personal accountability. 

Two Ways I Use Twitter to Ratchet Up Accountability

1. Get Your Blog Content Seen.  I currently have over 2,600 followers on Twitter.  In order to get my blog content seen by my followers, I have set up an automated process for this to happen.  I have gone to my Google account and set up an RSS feed through Google that leads to this blog’s content.  I then used Twitterfeed.com to push the RSS feed through my Twitter account.  Every time there is new content on this blog, twitterfeed.com pushes that new content through my Twitter account via a tweet.  I don’t have to be logged in nor do I have to trigger anything, it is all automated.  This puts my latest blog posts in front of over 2,600 people all at one time.  Visitor logs show that since I started doing this, traffic has increased tremendously.  In addition to this automated method, I post a regular tweet that simply says “Does your fitness plan lack accountability?” with a link to this blog.  It has worked to get me alot of readers.  
2. Be transparent on nutrition.  A big thing for me is being transparent about nutrition.  Thus, in this mission I began posting my meals on Twitter.  I prefix each tweet with the day number and what meal it is and then I end each tweet with a has tag #m8.  The hash tag enables my followers (or even those who read this blog and don’t follow me) to search on #m8 and find the meals I’ve been consuming.  This works very well because I am forced to post my meals on Twitter because I am telling my readers that I am doing this and I am giving them an easy way to search for my meals.  Without the hash tag it would be easy to fall off the wagon on this accountability technique.  That’s the cool thing about Twitter, you can create your own hash tag for whatever purpose you need.

I believe that social media has some great tools for accountability.  Over time I will discuss these ideas in this blog, so watch for that.