Weight Loss on WeightsNet

[Guest guest]

Dr Siff wrote:

[Please cite my alleged writing on that topic. If anything, I usually

refer to much higher intensity reps for many sets, not very low

intensity sets, except for the early stages of training or for

restoration. Mel Siff]

write:

Dr Siff last month I wrote to you about your recommendations with

weight loss, where you had written in WeightsNet. I have been able to

track down what you wrote:

Subject: Re: weightloss

From: mcsiff@...

Date: Mon, 24 Apr 2000

5'5 " 125 pounds.......I am not fat, but have some excess weight on my

ass and thighs. I have tried Healthrider, Powertrain, and WeightBench

and NOTHING helps tone me up!!!!!

I want to purchase a Treadmill next....Do YOU have any suggestions

for a machine that gives a TOTAL BODY WORKOUT????

***Judging from your choice of apparatus, you appear to be following a

belief that local or spot reduction is possible. Research has shown

that local reduction, if it occurs, is so insignificant that it is

not worth worrying about.

Since many women distance runners still carry excess weight around the

thighs and hips, compared with women sprinters, expenditure of hours

of aerobic training is also likely to prove to be another unproductive

experiment. On the other hand, series of intensive intervals of

sprinting, jogging and walking ( " fartlek " ) on a grass track (or

sports that compel you to do this sort of activity) are more likely

to give you the effect that you want, especially if you also include

some serious weight training with major muscle group exercises like

multiple sets of few rep squats and power cleans (e.g. 6-8 sets with

2-3 reps with 50-60% of your 1RM).

[Right - I commented that this person (who most likely has not done any heavy

lifting training) should begin with a combination of high intensity interval

running training, some suitable supplementary sports and moderate intensity

interval weight training would offer a superior way of improving muscle tone

and reducing excess body fat. Obviously, as she adapts to the weight training,

she

would follow the normal principle of gradual progressive overload (better still

overload and periodic 'underload' according to a cybernetically periodised

program)

and work up to high intensity weight intervals as well. It would have been

idiotic to suggest that a novice to heavy load training should begin with sets

of

80-85% of 1RM. One could also comment that I omitted to mention diet - well,

I assumed that the list members were already familiar with some obvious issues

like that - so let us also add that a vital aspect of a revised program for her

would

pay careful attention to caloric intake. Mel Siff]

Sydney Australia

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