Long Time, No Blogging...

I know I have been lax about updating the blog.  Things have been a bit hectic at work.  However, I have not been lazy at the gym.  Minus a weekend vacation this past week, I have been hitting the gym hard with some heavy training sessions.  I pulled back on minor muscle groups and was just training the big three (Bench, Squats, and Deadlifts) plus the Strict Curl.  I discovered that I am close to a world record for the RAW Strict Curl... so I am trying to decide whether to compete in September.  The only problem is that I am not super competitive in the big three lifts... so I might get buried by others in the arena and only win the Strict Curl... plus, when I train heavy I get monstrously hungry.  (I'm talking I will eat a car kind of hungry- just throw some peanut butter on it and give me a glass of milk...) So I have gained a bit of weight in the last couple of weeks that I would rather not own up to.

On the plus side, I have been working sets over 315-350 for bench press, 380-420 for squat, and 400-440 for deadlift, which has all been very beneficial for my ego.  Today I played around with reps and rest periods.  It's a good feeling to be able to Bench 330 pounds for reps while resting at the bottom for a count of one-and-a-half.  No touch-and-go here!

Anyway, here are a couple of pics from our vacation in Italy... :)

The Deadlift

     I see many people in the gym boasting about their legendary bench press max, their epic curls, or even a few that talk about how many pull-ups they can do.  Unfortunately, I see very few who regularly deadlift, and fewer still who do it with proper form.

     Since the deadlift is one of the best exercises for developing overall strength, power, and size, it is an essential part of any serious training program.  Whether you are just starting out as a young teenager, or you are already a septagenarian, the deadlift should become one of the basic building blocks of your routine.

     What's that?  It's a dangerous lift you say?  No- it isn't.  If anything, it is one of the most beneficial lifts for people of all ages.  It trains your back, legs, arms, shoulders, and glutes, and will keep you healthy throughout your life.  (Check out this video of a 70 year old deadlifting 328 pounds!)  However, it is true that the deadlift can be dangerous.... if you use incorrect form that is.  I have yet to see anyone I workout with get injured doing deadlifts so long as they use strict form throughout the motion.

     So, with that in mind, please review these examples.  This is not a max lift for me, but even sub-maximal lifts can be hazardous if your technique is flawed.  Check it out:

At the beginning of the lift, keep your butt low, back straight, and look up.  The angle between your ankles, knees, and hips should be the same as the angle between your shoulders, hips, and knees.  You should open both angles simultaneously, hinging with your hips.  (I am using a "standard" or "Romanian" stance with my feet shoulder width apart and my hands on the outside of my legs.  One hand over, one under the bar.)

When you end, you should lock your shoulders back, and be able to stand completely erect for 1-3 counts before descending with the bar.  However, don't bend over from the waist to set the bar down, you should maintain strict form, closing the two angles described above in a controlled motion.

And here is the video of how one rep should look.  If you are doing a set of multiple reps, this form should be maintained throughout the set, with a pause at the bottom of the lift as well as the top.

I also wanted to share a few of my favorite deadlift routines with you- so here you go:

Traditional 5x5:
     Use a moderate weight (after warm ups) and perform 5 sets of 5 reps.  If you complete all 5 sets, increase the weight by 10-20 pounds for each set next time.  Maybe you will only get 5,5,3,2,2 or something else, but stick with the new weight until you hit 5 reps on all sets.  (Do not perform more than 5 reps on any set)

Pyramid 5x5
     The goal is the same as the traditional 5x5- get 5 reps on all 5 sets.  But you are using a pyramid style weight regimen like this example:
                              5x225
                              5x275
                              5x350
                              5x275
                              5x225

Inclining 5x5
    Same goal, but with increasing weight on each set like this:
                           5x225
                           5x275
                           5x350
                           5x375
                           5x400


Mega pyramid:
      The goal here is to pyramid both weight load and reps.  It is a program I used before one of my High School powerlifting meets in 2002, and it did well.

                 12x135
                  10x225
                  8x275
                  6x350
                  4x375
                  6x325
                  8x275
                 10x225
                 15x135

You can also do 3 straight sets, or any other combination, so long as your form is good ;)  The above examples are just routines I have used in the past and had great success with.  Happy lifting!

Supplement Review- Gaspari Nutrition's Myofusion Probiotic Series

   Every once in a while I try new products, and I thought I would start rating the products I use and share the reviews with you.  So, for my first review, here is the skinny on Gaspari Nutrition's Myofusion Probiotic Series.

Taste: 8-9 (depending on which type you get- I prefer Cookies n Cream and Cinnamon Roll)
Mixability: 6-7 by spoon (some clumping, but not bad, 7-8 by shaker bottle (I dislike the extra foam created by shakers...)
Free of Banned Substances: YES! Manufactured in an SQF 2000 facility
Grams of Protein per serving: 24 (9 grams of Amino Acids)
Grams of Fat per serving: 2 (1 Saturated, 0 Trans)
Grams of Carbohydrates per serving: 9 (1 Dietary fiber, 3 sugar)
Grams of Creatine per Serving: 0
Other: Includes Ganaden BC 30 probiotic.  The formula is gluten free also!

  One of the absolute best tasting proteins I have ever tried.  (I actually look forward to the Cookies and Cream shake for a dessert!) Add in the probiotic and you have a very nice nutritional shake that helps your muscles and digestive tract.  Really, what more can you ask for?

Bodyweight Exercises for on-the-go Steel Dads

Ok, it is Saturday morning, and the kids are still asleep.  So I tip-toed to the computer room to deliver a couple of bodyweight routines that can be used at home or on the go.

Of course everyone knows about the basic push-ups, bodyweight squats, and crunches- so I will only mention a couple of tweaks to those that you may want to consider.

Push-ups: vary your hand placement.  Change up the angle your elbows point to and how far away from your body they are.  I generally find that if my elbows go wider, I can place more emphasis on my chest.  If my elbows are closer to my body, more emphasis is placed on my triceps and shoulders.  Now, if you are looking for a unique tweak for extra triceps work try a reverse grip push-up.  Keep your elbows in tight to your body, and turn your hands around so that your fingers point to your feet instead of to your head.  Focus on hinging with your elbow as you push.  This will radically alter the feel of the movement.

Squats- Of course, bodyweight squats are simple in nature, yet effective.  However, if you are looking for something a bit more challenging try one or a combination of the following tweaks:

Horse-stance squats: Put your feet in a wide stance and squat down- at the bottom of the movement, hold the "horse-stance" posture for 10-30 seconds before pressing up.  Then repeat for as many reps as desired.

   Pistols- Essentially this is a single-leg squat.  Put your "working leg" directly below you to support your weight.  Your "lazy leg" should be extended in front of you and kept off of the ground throughout the squat.  Perform as many pistols as you can.  No really- I dare you to do 3 sets to failure :)  (you may need to have a chair nearby to hold onto for balance at first- but with some practice you will get it).

  Now, you can't have a well rounded program without working your back muscles.  If you happen to have a pull up bar that is sturdy, great!  If not, or if you can't do more than a couple pull ups, no worries.  I have an exercise that will work for you.  It's called the inverted row.  So- you will need two chairs, and a sturdy broom handle or other long bar that can support your weight.  Put the bar across the chairs so that it will stay in place while you work.  You will lay face up under the bar with the bar at your chest/nipple level.  Grip the bar with a shoulder width grip or wider, and pull yourself up.  Your body should remain rigid, as though you were doing push-ups.  The only part of your body that should be touching the floor throughout the movement are your heels.  Go to failure.  If this is too easy, then put your feet on a third chair, so that your body is not on the floor at any time throughout the sets.  This will increase the workload in a similar way that elevating your feet would make push-ups harder.  If you don't have chairs tall enough to make this work, use a large, sturdy table- just test it once or twice before going all out- I accept no responsibility for flipped tables and spilled protein shakes :)

  The inverted row setup is also perfect for working your biceps.  Simply revers your grip and bring your hands in closer together so that they are comfortable and curl yourself toward the bar using your biceps.  Do this movement after your inverted rows! (You may need to decrease the load by keeping your butt in contact with the floor instead of your heels.)

  As for other groups, depending on your strength level you may be able to do many exercises either with old milk jugs filled with water, dyna-bands, TRX straps, or other household items.  However, if you find yourself completely equipment-less, no worries.  Just look for a door (or a tree if you are out camping...)  If you get creative, you can do almost anything.  You won't build mass this way, but you will be able to at least maintain the progress you have worked so hard for in the gym during 1-2 week layoffs or long travel plans that inevitably come up.  Here are a couple examples- but you can build on it:

Isometric Shoulder lateral raise:  Stand in a door frame with your body a few inches away from one side of the door jam.  Put the back of your arm against the door jam and slowly build pressure as though you were going to raise your arm through the frame.  Hold the pressure for 20-60 seconds and slowly release.  Switch arms and repeat.  Do as many sets as you desire.

Triceps/chest press: Stand with your back against one side of the door frame.  Lean toward the other side, with your palms against the door jam.  Slowly build pressure by pushing against the door jam.  If you have properly braced yourself, your body will not move but you will be able to apply "maximum pressure" with your muscles.  This is a great isometric exercise- though you may have to play with exact positions depending on your arm length, strength, and the door size.

Are calf raises too easy?  Stand inside the door, put your hands on the cross beam above you.  As you push up with your calves, push against them with your arms.  Turn your body into your workout machine!

There are a lot more ideas out there- not to mention equipment like exercise balls, TRX straps, dyna-bands, etc. that can help you maximize those days on the go or (Heaven forbid) when the gym is closed for repairs due to your last beastly workout and the havoc you wreaked!

Happy lifting!

An Ode to Spiderman

Ok- so I don't really know the Spiderman --much to my four year old's dismay I might add-- but I do have a friend nicknamed Spiderman.  He may not be a superhero per se, but he did swing in and rescue me. 

If you saw my recent posts, then you know I was struggling with motivation.  I didn't want to go to the gym.  To make things worse, I lost my gym card and the staff lectured me and said I couldnt come back without it.  Well being the prideful punk I am I went home to find my stupid membership card.  I was gonne shove it in that guy's face!  (By the way, I had spotted this particular staff member before when he almost dropped 425 pounds on his chest- imagine if I had been kicked out that day...) 

Well- I didn't find my blasted membership card.  So, I couldn't go back until a new one was made.  Since I live overseas, I can't just pay on the spot and have them reprint it while I workout either.  It takes a while --especially when you have to fill out a brand new form, but no one will give you the doggone form!  So, feeling defeated with no way back into my gym, I gave in to my lazy tendencies.  I wanted to go home, write, play video games, and sleep.  Not a very Steel Dad thing to do... but that is what I fell into.  And it was awesome.

The problem is, every day when I saw my friend he would ask me if I was going to the gym.  Eventually his guilt trip tactics worked.  I found myself not only in the gym, but working harder than before.  Now I have a bodyweight routine in the mornings, followed by biking to/from work, with a stop at the gym on the way home.  If not for Spidey, I might still be pouting on the couch, glued to an xbox game...

Now, I don't imagine I can keep this routine up forever, but the goal is to stick to it for 6 weeks and see what happens.  I can lay out the program in detail later, but essentially I am working on a fat busting routine.  So, wish me luck.

So, the moral of this story --or rant-- is be sure to share your goals and ambitions with others.  Even if you don't have a spotter or workout partner, a good friend can still come to your aid and give you the kick in the pants you need to get your butt back in the gym. 

Happy lifting!

p.s. As a result of my renewed motivation, look for a body weight program in the next couple of days.  I have gotten a lot of questions about workouts that can be done at home in under twenty minutes- and I think I have compiled a couple of winners.

My Debut Novel!

So, as I said in my original post, I like to write in my spare time.  I recently published my debut novel on Kindle, so you should definitely check it out!  If you don't have a Kindle, don't worry, you can download a free App to put Kindle books on Ipads, Iphones, or computers as well as other devices. You can find paperback copies at Barnes & Noble, Seagull Books, or Dragon Scale Publishing.

I don't want to lift anymore...

I thought it might help those of you who struggle to see that all of us struggle with motivation.  Some days it is worse than others.  (Heck, some weeks or months are worse than others.)  Many factors affect our motivation, and our focus in the gym, and sometimes none of the tricks work to get us psyched up to workout.  Today, I had little desire to workout.  What motivation I had quickly evaporated after a (self-perceived) miserable attempt to max out on squats.

This week started off great, I even added a cardio session in the mornings before breakfast to accelerate the war on my bodyfat.  Then... I stopped... everything.  I missed the cardio sessions, I delayed workouts, skipped one of my leg days, and ate like a freaking horse.  I even started drinking soda, which I haven't done for years.  I also got a ridiculously tiny amount of sleep.  So, how did I push through- what helped me regain my groove?

I haven't.  I want to quit.

It would be a lot easier to just sit on my butt and play video games, or watch movies.  I might even be able to do productive hobbies like writing... but either way I don't want to go back to the gym.  And, I don't want to care about what kind, or how much food I eat.

However, I knew there would be days like this. So, here are a few tricks I use to keep on fighting when none of my normal tricks, music, or motivational tapes help and all of me wants to quit. 

I push through as best I can, accept the fact that I'm human, and allow myself to have a reset button- like the old nintendo :)  When I only got 425 on my squats today I was ready to quit.  I hung up my belt and started packing up my bag.  Then I thought- well, the bar is already here, and I have the weight on it already.  I may as well do some front squats, they are fun.

So I did.

Then afterwards I thought, well now I can go home.

Then I saw the leg extension and leg curl machines.  "Well, if I do single leg sets and just alternate through without any rest, I can bust out a few sets without adding a ton of time here."

So I hit "reset" again.

I also added Calf and Ab exercises the same way.  I looked for ways to alter my original routine, and shorten the time I spent in the gym.  By the time I was done, I had hit each muscle that had originally been on my agenda, and I felt good about the work I did.  Best part- I left the gym 35 minutes earlier than normal and went for a walk, enjoying the nice spring weather.

There are always days when we want to do nothing, but if we try to do something we will thank ourselves later on.  So when you are ready to quit and nothing is working- just think of your "stuck program" as being an old nintendo game.  Blow the dust out of the cartridge and hit reset.  Often times the game will work just fine after that.

However, we don't need to push through full bore when we're am experiencing deep lulls in our excitement level.  So, if resetting isn't enough to recapture the fire, mix things up a bit.  If you have been using only weights, try some bodyweight workouts, or use a system like the Elite Rings Freestyle Trainer.  You can even throw Exercise Bands into the mix.

Keep the sessions shorter too.  No need to tax your system by drudging through endless sets- we already discussed that mindless sets won't help you anyway.  So, accelerate your workout.  Superset your exercises, cut back to one or two exercises per muscle group so that you can still hit everything in a shorter amount of time.  True, it isn't the best way to workout, but it is much better than doing nothing at all.

Do I want to work out next week- no, not really.  My fire isn't back yet.  But after reflecting on my workout, and this post- I can see the positive results.  My 425 squat may not be a PR, but it is 20 pounds more than I got 17 days ago.  That's exciting!  I also feel proud that I did a workout instead of feeling guilty for skipping it- which helps with positive reinforcement... so, will I be at the gym come Monday?

The spark in my legs says "yes."

Hitting the Legs... Again

     So, as another couple weeks has gone by since I significantly changed up my program- I am moving on to a new cycle.  Specifically I am going to train hard for some strength gains.  This means I will be using heavier poundages than I have in the past to achieve optimal results.  Just as Spring brings new life to the Earth, it is time for me to wake up the power that has been dormant within me.  I am going to use a variation of my High School program that ultimately earned me a top ten ranking in a state powerlifting competition and see how many goals I can check off at the end of the month.  Below is a sampling of today's leg workout- later this week I will upload my favorite bench program -it is almost guaranteed to add 10-20 pounds to your max if done correctly!

Happy Lifting!

1

Barbell Full Squats

SET 01

REPS: 135 Lbs. x 5

Rest Between Sets 1 min 0 sec

SET 02

REPS: 225 Lbs. x 5

Rest Between Sets 1 min 0 sec

SET 03

REPS: 265 Lbs. x 5

Rest Between Sets 2 min 0 sec

SET 04

REPS: 330 Lbs. x 5

Rest Between Sets 2 min 0 sec

SET 05

REPS: 395 Lbs. x 3

total weight: 5,960 Lbs.
total reps: 23

Rest Between Exercises 0 min 45 sec

2

Front Barbell Squat

SET 01

REPS: 135 Lbs. x 6

Rest Between Sets 0 min 45 sec

SET 02

REPS: 135 Lbs. x 6

Rest Between Sets 0 min 45 sec

SET 03

REPS: 135 Lbs. x 6 total weight: 2,430 Lbs.
total reps: 18

Rest Between Exercises 0 min 45 sec

3

Narrow Stance Leg Press

SET 01

REPS: 225 Lbs. x 12

Rest Between Sets 0 min 45 sec

SET 02

REPS: 225 Lbs. x 12

Rest Between Sets 0 min 45 sec

SET 03

REPS: 225 Lbs. x 12 total weight: 8,100 Lbs.
total reps: 36

Rest Between Exercises 0 min 45 sec

4

Leg Extensions

SET 01

REPS: 90 Lbs. x 6

Rest Between Sets 0 min 45 sec

SET 02

REPS: 90 Lbs. x 6

Rest Between Sets 0 min 45 sec

SET 03

REPS: 90 Lbs. x 6 total weight: 1,620 Lbs.
total reps: 18

Rest Between Exercises 0 min 45 sec

5

Barbell Deadlift

EXERCISE DETAILS:

SET 01

REPS: 225 Lbs. x 5

Rest Between Sets 1 min 0 sec

SET 02

REPS: 285 Lbs. x 5

Rest Between Sets 2 min 0 sec

SET 03

REPS: 352 Lbs. x 5

Rest Between Sets 2 min 0 sec

SET 04

REPS: 418 Lbs. x 2

Rest Between Sets 2 min 0 sec

SET 05

REPS: 285 Lbs. x 3 total weight: 6,001 Lbs.
total reps: 20

Rest Between Exercises 0 min 45 sec

6

Lying Leg Curls

SET 01

REPS: 90 Lbs. x 6

Rest Between Sets 0 min 45 sec

SET 02

REPS: 66 Lbs. x 8 total weight: 1,068 Lbs.
total reps: 14

Rest Between Exercises 0 min 45 sec

7

Exercise Ball Pull-In

SET 01

REPS: 235 Lbs. x 10

Rest Between Sets 0 min 45 sec

SET 02

REPS: 235 Lbs. x 10

Rest Between Sets 0 min 45 sec

SET 03

REPS: 235 Lbs. x 10 total reps: 30

Blasting the legs...

So here is a quick post outlining today's gym session.  These aren't heavy poundages for me, but I am currently rotating through a medium difficulty working load.  So I am shooting to keep the pace fast while bringing out some good growth and definition.  This is a great leg routine- so I thought I would share it with you.  Feel free to adapt the working load to lighter or heavier depending on your goals, and you can also switch the exercise order if you wish.  (Though I recommend doing squats before deadlifts, otherwise you will be too tired to do meaningful squats.) 

Squats                                                   135*15
                                                              195*12
                                                              225*10
                                                              235*8

Single Leg Leg-Press                            135*12
                                                              135*12
                                                              135*12

Leg Extension                                        45*12
                                                                45*12
                                                                45*12

Deadlift                                                 310*10
                                                              310*8
                                                              310*6

Leg Curl                                                45*12
                                                              45*12
                                                              45*12

Standing Calf Raise Machine
                                                                66*15
                                                               66*15
                                                               66*15

Exercise Ball Pull-in                             Bwt*8
                                                              Bwt*8
                                                              Bwt*8

Single leg Standing Calf Raise Machine
                                                                66*10
                                                                 66*10
                                                                 66*10
Hip Thrust
                                                              Bwt*8
                                                              Bwt*8
                                                              Bwt*8
Crunch Machine
                                                              77*15
                                                              77*15
                                                              77*15
Standing Cable wood chop
                                                              77*10
                                                              77*10
                                                              77*10
Elliptical Interval Training-              20 Mins.     

Rock You Like A Hurricane...

So, I knew a kid in high school --who shall remain nameless-- who once discussed how we should all have intro music when we walked into a public bathroom.  As the title of this post suggests, his top choice for intro music when walking into a public men's room was "Rock You Like a Hurricane" by the Scorpions.  I'm not going to try to evaluate his choice, but I think he may have a point... sort of.

While many of us have our favorite tunes playing while we workout, did you know that music can actually improve your performance and alter your brain's perception of fatigue?  It can.  It can literally make you stronger to plug into your ipod while pumping iron.  Obviously there are no ultra super music notes flowing to your muscles- but the music has an effect on your brain by altering your mood.  Your mood then helps determine the signals your brain sends out to your body (more on the mind-muscle connection coming on Monday), and therefore can alter your exercise output.  If you would like to get a more in depth look at what I am talking about, then start by looking at this research report by The Sport Journal.

So, the bottom line is- we all do need our own theme music!  (Just maybe not in a public restroom...)  Now it doesn't mean you have to listen to any particular kind of music.  Research shows that a person's preferred music has the best effect.  While it is true that fast music can get your heart pumping- music that you enjoy the best will have the best effect on your mood, and therefore create a more fun, and productive, experience in the gym.  For instance I know guys that enjoy super hard rock during a lifting routine, and on occasion I might as well- but most often I prefer a mix that includes various tempos and styles.

Depending on the workout I will listen to anything from Michael Jackson to Linkin Park, or perhaps I'll throw in some Garth Brooks :)  I just registered for a 12 week transformation contest through Bodybuilding.com so along with my regular mix I have thrown in a few inspirational songs like The Script's "Hall of Fame" --which I highly recommend. Whatever you choose for your theme music, be sure to plug in at the gym!!

Here is a quick pic I took today after hitting back and biceps... obvious lack of tan aside- I am making some good progress.  Happy lifting!!

Do You Like to Run?

     So, I am minding my own business at work, and a colleague asks, "Hey Sam, do you like to run?"
I sit there for a second, blindsided a bit by the question.  Then he continues, "we are putting together a relay team for a marathon..."
     "Have you seen the Lord of the Rings?"  I cut in- hoping he knows the scene with Gimli huffing and puffing across the mountains.
     "No," he replies.
     I can see he is slightly confused by my response to his question.  So I quickly explain that I am like a dwarf.  I am very deadly over short distances.  He then says I can run a short distance because each team member only needs to run a few miles in the relay.  I laugh politely and explain that I pretty much top out at one mile, if the surface is flat.  (Lest you think I am just too lazy to run, I can throw down a 6.5 minute mile, or a 32 minute 4 mile pace at high altitude weighing 230.  Even at my heaviest weight of 260 I could run 4 miles in 34 minutes.)
     In any case, his question got me thinking about the fact that I really don't like running for exercise.  It isn't that I don't like to run.  I love it.  As long as I am either about to tackle someone, or someone very big is chasing me.  In either of those two scenarios I will lay it down as well as the next 230 pounder can.  But, I don't like running for fitness in the sense that most people think of it.  Honestly, it's boring.  Other people tell me about the "high" they get from running, but that doesn't work for me.  The only thing I get from running miles on end is a stitch in my side, and knee pain.  (And occasionally lungs that burn like the reflux you get after all you can eat Taco Tuesdays made with more peppers than humans were designed to consume.)
     Now, many people swear by running, and it does work.  There's no disputing that.  However, it wouldn't really work for my goals.  I want a significant amount of muscle mass, and I want a low bodyfat percentage.  Running four or five miles a day will certainly trim me down, but it will also metabolize a large portion of my muscle tissue in an attempt to "jettison unnecessary weight."  Think about it, how many marathoners do you know who could compete in bodybuilding contests?  Sure they have lean bodies, but they also are a bit short on muscle mass.  (If that's your goal, by all means, don't let me dissuade you, I am just explaining that I don't want to look like that.)
     However, there is a better way to go about running if your goal is a hard, toned and muscular body.  Remember doing sprints for football?  They're hard, they suck the breath right out of you, and... they work!  Sprints will zap fat quickly, however they also spur your bodies natural production of Growth Hormone, which helps with muscle building/retention, and they don't drain so much of your energy that your body needs to feed like a cannibal on its own muscle tissue.  If you want physical proof, look at Olympic sprinters.  They usually have massive, yet lean, legs and look like they could snap a marathoners femur if they stepped on it. 
     Another benefit of sprints is the overall time it takes to complete a workout.  If you do ten wind sprints of 10-15 seconds, with 30-60 seconds rest in between, you are done with your workout in roughly 8 to 12 minutes.  This makes it very easy to stick a sprint session on the end of a lifting session and hardly notice the difference in time.  (However, if you try to sprint after a heavy leg workout, don't be surprised if you are flopping around like Gumby for the first few sprints...)
    Lastly, if done correctly, sprints tend to be easier on your knees, feet, and ankles.  You still have to make sure you are warmed up of course- but the risk versus reward is a huge payoff!  I can go all out for a few minutes, zap some fat, and not have achy knees or shin splints.  That's called a win-win in my book!
     Now, you don't need to take my word for it.  There are plenty of reputable articles on the subject.  I will offer one here from livestrong.com that discusses some of the misconceptions about burning fat and the benefits of high intensity exercise.
    

Starting to See Progress

   Even though today was leg day, I noticed improvement in my shape in the mirrors at the gym- so as soon as I got home I took this pic.  Now obviously there is still work to do- and I could use a tan...- but things are starting to take shape.  Literally.  As far as my measurements, here is where I am at after two months of training:

 Measurements are taken cold, first thing in the morning.

	Jan 7, 2013	March 9, 2013
Weight	227.8	232.5
Bodyfat %	16.85--25.95	13.66--20.8
Neck	16	16
Shoulders	54.75	55.75
Chest	47.25	48.5
Waist	36.5—41.5	35—39
Thighs	25.5	25.75
Calves	17	17.5
Biceps	17.25	17.5
Forearms	13.5	13.5