General Guidelines to HIT BRIEF

    The reps should be done in a controlled fashion so tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing QUALITY repetitions to a point of volitional fatigue.
    One set IS productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need.ii)

    General Guidelines to HIT BRIEF, HARD work done INFREQUENTLY.

    When you're in the gym you want to focus your energies on only performing work that is productive, i.e., growth producing. In good form, you push yourself as far as you can go on every set. Now, by training this way you simply CANNOT do the marathon 2-3 hour workouts the "champs" say they do in the muscle mags.

What is "HIT"?

     The acronym "HIT" stands for HIGH INTENSITY TRAINING.

    HIT simply means organizing your workouts so that they are:
   1. HARD - as hard as possible IN GOOD FORM.
   2. BRIEF - 1-3 sets of a few basic exercises performed in an hour or less.
   3. INFREQUENT - No more than three times per week, often times two, or even one.
   4. SAFE - HIT is meant to be extremely productive in terms of size/strength gains AND also has a built-in safety component.

   One of the fundamental goals of strength training is to act as INJURY PREVENTATIVE
HIT is a disciplined style of training which is based on the two universally known factors affecting muscular growth - OVERLOAD and PROGRESSION.

Optimal Training for Muscle Growth

     Intensity  has been identified as the single most crucial factor to success in your training. Intensity can be defined as the percent of your momentary ability to perform an exercise. Intensity has nothing to do with how much resistance you are using, nor what percent of your 1 repetition maximum is for a chosen exercise. It refers to the DEGREE OF DIFFICULTY that you experience during the exercise.

     The specific intensity required to produce optimal gains in strength is unknown at this point. However, if you are a healthy person and perform an exercise to the point of MOMENTARY MUSCULAR FAILURE (100% intensity), you can be assured that you have attained a level of intensity that will stimulate growth and strength (34& 35).

High Intensity Interval Training or HIIT:

      The basis premise is that the long and slow school of aerobics for fat-burning is now outdated. Shawn Phillips of Muscle Media 2000 claims the way to more fat-burning success is interval training done on a track, a bike, or stairs. It all starts with a basic four minute program that consists of 60 seconds at about 50% max. effort, then 30 seconds of max. or near max., 60 seconds at 50%, 30 seconds all out, then the 60 second phase again. Every 3rd workout you are to add one 30 second ‘sprint’ phase and one 30 second ‘cool down’ phase.

     To get cut there is nothing else like a good diet. High reps and less weight is a myth as is spot reducing. Aerobics are good, however, too much will burn muscle. A good diet and moderate/light aerobics will work to get your body fat to less than 10%.

3 Creatine Monohydrate

    Creatine Monohydrate is obtained from food and is also formed in the liver from the amino acids arginine, glycine and methionine.

    Creatine is then taken up by skeletal muscle where it forms phosphocreatine, the high energy phosphate compound. Phosphocreatine serves as a backup source of energy for ATP, the immediate source of energy for muscular contraction.

    The amount of phosphocreatine in skeletal muscle partially determines the length of time that maximum muscle work can be done. Once the phosphocreatine is gone, ATP must be regenerated through the metabolism of substrates such as glycogen, glucose, fatty acids, ketones, and amino acids. Recent research has shown that oral creatine supplements not only increase creatine content in the muscle (the increase is greatest in exercised muscles), but delays fatigue, improves recovery (by increasing the rate of phosphocreatine resynthesis in muscle), and increases muscle torque during repeated bouts of maximal voluntary exercise.

     Other studies have shown that oral creatine supplements increases both power output and the total amount of short term work. Creatine may also independently result in increased body mass, although much of this increase seen in the first few weeks may be due to increased water retention.

2. The caffeine, ephedrine, aspirin stack

       This can have a positive effect on workload capacity and anabolic drive as a thermogenic cocktail. It can promote fat burning while decreasing possible muscle breakdown. I have used it quite extensively and know for an absolute fact that the "stack" works far better on the anabolic diet than on a regular carb-based diet.

       First we know from the reference above, that carbs can negate the effect of caffeine, but on the anabolic diet we have an inherent need for free fatty acids for energy, and caffeine will increase these levels in the blood and thus will improve both workload capacity, fat burning capabilities, and spare muscle, but only on the anabolic diet will the effects of the caffeine in the stack be realized to its full potential.
       This is not to say that if you are on a carb-based diet and use the stack that it won't work, because it will. What I am saying is that to get the most bang for your buck you have got to be on the anabolic diet -- period. As far as ephedrine is concerned, it is a drug. And what comes with all drugs is a note of caution. If you use the stack, make sure that you use it correctly, don't remain on it for extended periods of time, and make sure that you "can" take it. What I mean is this.

      If you have a heart condition, high blood pressure, etc. this is not going to be something to play around with so don't! On the other hand, it works VERY WELL, and if you can take it, and want an overall more intense workout with energy to spare + increased fat burning capabilities by all means take it. But do so at your own risk. Ephedrine may be banned from over-the-counter sale by the FDA. If it is, ephedrine can be found in its herbal form under the name ma huang.

Supplements to take on the Anabolic Diet

    Diet1. Caffeine

    Caffeine is found in coffee, tea, chocolate, and cola drinks, which includes both diet cola drinks (unless specified that it is caffeine-free) and regular cola drinks. It is also present in related plant products like the cola (kola nut, and guarana.

     Concentrated dosages are available in liquid, tablet, and suppository form and in certain medications/herbal preparations. A number of studies have shown that caffeine may favorably affect long-term endurance performance  but research results concerning high intensity, short-term exercise have been a bit mixed. Still, it seems very likely from an analysis of the biochemical effects of caffeine that is has a beneficial effect on short-term fatigue and muscle fiber in high intensity, short-term exercise like weightlifting.

      Caffeine is also of great use for people on the anabolic diet. It has lipolytic, fat-burning properties that result in an increase in free fatty acid concentration in blood BUT ONLY ON THE HIGH FAT DIET. A high carbohydrate diet negates the fat-burning effects of caffeine.

     I would recommend a good, strong cup of coffee 20 minutes or so before training as a practical, natural way to make full use of its benefits.

supplements the anabolic dieter should stay away from

     1. Carb drinks, weight gainers with carbs, in fact anything with carbs in it that can be considered a supplement.
     2. MCT oil. There has been quite a bit of debate as to whether an anabolic dieter can use this supplement. The answer is real simple, and although it has its place in a carb-based diet, it has ABSOLUTELY no place in a high fat diet. While having a protein-sparing effect on a diet high in carbohydrates, MCT's can play real havoc with the body on the high fat diet. Instead of using up the long chain fatty acids that make up most bodyfat, the body opts to use the MCT's. This results in a bypassing of the metabolic processes that the high fat diet sets up to burn its own fat. The decrease in fat to lean mass the diet seeks to deliver is thus lost. It should also be pointed out that the long chain fatty triglycerides used in the anabolic diet, have many advantages over MCT's. They have an EVEN GREATER protein-sparing effect than the MCT's used for energy. And, along with decreasing the production of bodyfat (which the MCT's also do) they increase the amount of existing body fat broken down and serve to greatly decrease body fat levels.
     3. Vanadyl Sulphate. Vanadate (a salt of vanadic acid which is derived from vanadium) is an essential trace element in most body tissues of mammals but has an unknown function. However, both the vanadate and vanadyl forms of vanadium have been shown to stimulate possible insulin-like effects. Its effects have been reported to diminish the diabetic effect by either substituting for and replacing insulin or possibly enhancing the effects of the existing insulin in the body on diabetic rats. Oral vanadate, however, seems to have little effect on plasma glucose levels in non-diabetic rats. Another study done on rats found that despite the improvement of the rat's diabetic state, vanadate-treated rats did not gain more weight than the untreated rats, and in fact, in some studies, caused a DECREASE in bodyweight in control and diabetic rats due to decreased food intake.
      In real life, I have found that vanadyl sulfate seems to increase the "pump" from workouts and by some mechanism allows the pump to remain for some time after a workout. I also have noticed that it seems to increase "hardness" and in me, vascularity.
      The problem for anabolic dieters stems from the fact that it either works with insulin, or by itself acting like insulin. As you know, insulin on the 5 high fat days of the diet is chronically low, and glycogen levels are chronically elevated for very good reason. By taking the vanadyl sulfate during this time, I can assure you that it won't work for 2 reasons. Low insulin levels, and little or no carbohydrates in the diet to stimulate the insulin or the vanadyl sulfate.
     Therefore stay away from it on the high fat days. On the other hand, if you want to take it on your 2 carb-loading days, that is fine, and the vanadyl will work for you properly. But I still can't recommend it either way, from evidence of toxicity to the liver, and because further research is needed to substantiate any of the many claims made by the manufacturers.

Low carb foods

     Try to get as much natural fiber as possible from salad or vegetables, while staying within the 30g carb target. 

    The usual suspects:Beef, Chicken etc. Fish Cheese Butter Any kind of oil Veggies:Almonds (1oz = 5..6g), Asparagus, Avocado (1/2 = 6g), Broccoli, Cauliflower, Eggplant, Green beans, Lettuce, Mushrooms, Olives, Peanuts (1oz = 6g), Red / Green peppers, Spinach, Sprouts, Tofu, soy milk, Zucchini

    Condiments:
    Caesar salad dressing,
    Oil and vinegar salad dressing,
    Mustard (e.g. Dijon),
    Pickles,
  
    Sour cream For the sweet tooth:  Dole or Welsh no sugar added fruit pops (6g each)Sugar free Jell-O + whipped cream (within reason)

    Caffeine can help burn fat (but only on a low carb / high fat diet). Ephedrine is questionable.

What about Cholesterol ?

    If you keep your fat intake somewhat balanced, i.e. not exclusively saturated fats, you should have no problem. For example, eggs tend to increase your HDL level (good Cholesterol). Your actual mileage may vary - test your Cholesterol level before you start.

  Getting started / tips

-   Eat 5 to 6 meals daily.¥ Eat something when you are hungry - don't wait.
-   Keep sodium intake reasonable, some meat products can be pretty high.
-   Drink enough water !¥ This diet doesn't work if your fat intake goes too low (below about 40%).
-   Start at around 3000 calories per day (or 18*bw), then adjust up or down depending on your results and goals.
-   You may need to use a fiber supplement (watch out for hidden carbs).
-   First week can be rough - stick with it.
-   Regularly check bodyfat percentage (for example using calipers).
-   During the weekend, be careful with foods with high glycemic index - they can wreak havoc on your insulin level, and switch you into fat storage mode more quickly.