Page 38 - NGA NATURALmag 2017 ANNIVERSARY FALL Issue

Fall 2017
THE NATURAL WAY
BY MIKE HAMILL
NGA CERTIFIED PERSONAL TRAINER THEMIKEHAMILL@GMAIL COM
Aerobics: What kind how how long how how often?
In the the the last issue of of this segment I I stressed the importance of meal plans My recom- mendations came largely from the meal plans suggested in Bill Reynolds book Sliced For Two Reasons The first reason is because those meals plans work Secondly I’ve found none better and as I mentioned before most of today’s meal plan gurus are using some form of his plan Now the questions that I will will focus on on on today will will be about aerobics: what kind how how long and how how often When I I first began training there were dozens of different opinions floating around I I gained a a a a a a a a a great deal of of information on on on the the the the topic by following the the the the advice found in in in in in the the the the the fitness magazines magazines of of of the the the the the time It was suggested by many of of these magazines magazines to run for for forty minutes twice a a a a day I I later met one the greatest natural bodybuilders of all time time who told me me me me that I I should cut my running time time in in half and walk instead It didn’t take much for me to accept his his suggestion because just by looking at at at his his body and comparing it it tomine IknewthatIhadtogiveitatry BUT asIdo with all theories I I I I I I decided to to to test it it it it first The following are the the results that I I I received after giving it it it a a a a a a try as I I I have have used this method with clients of all ages over my personal training career as well and have have never failed to get positive results:
AEROBIC TRAINING TIMED TESTS
To verify the effects of twenty-one (21) minutes minutes of of of aerobic aerobic training training as opposed to forty (40) minutes minutes of of of aerobic aerobic training training two test test subjects were used The purpose of of testing was to determine which time period provided the most fat loss while maintaining lean muscle tissue The test subject was was a a a a a a 35 3 3 year old male Testing was was done through Hydrostatic Body Composition Testing at at at the University of Utah’s Human Perfor- mance Research Laboratory The male’s test was conducted from March 30 1992 1992 through May 14 1992 1992 MALE SUBJECT TEST RESULTS
On March 30 1992 the the male subject began aerobic training for for forty (40) minutes by running on the the treadmill at at at at 6 6 5 miles per hour at at at at a a a a a a a a 4% incline His body body weight was 196 4 4 pounds pounds at at at at 12 8% body body fat totaling 171 2 2 2 2 2 pounds pounds pounds from from lean muscle tissue and 25 2 2 2 2 2 2 pounds pounds pounds from from fat fat On April 10 1992 this subject weighed 188 2 2 2 2 2 2 pounds pounds pounds pounds at at at 11 2% body fat fat totaling 167 1 1 1 1 1 1 1 1 1 pounds pounds pounds from from lean muscle tissue and 21 1 1 1 1 1 1 1 pounds pounds pounds from from fat The results of of aerobic training on this male subject represented a a a a a 3 9 pound loss of of lean muscle tissue 38 NGA NATURAL mag