Offers from our Fitness ExpertsAs the title states, we have a lot of experts who contribute here. Only JP-approved experts can create threads in here, so you can trust that if someone is making an offer in here (free or not) it's going to pass the muster.
I wanted to give you JP'ers the download of the H.E.L.L. Program. A little background for those of you who don't follow my blog...
I was working along side someone to do a fat loss program, this fell through for various reasons. The point of the project was for me to gain fat in order to lose it. Since I didn't want to have gotten chubby for nothing I decided to start a program I had been testing on some case clients. It took a few tweaks here and there to go along for the average jane/joe but the end result is the H.E.L.L. program (High Energy Lethal Lipolysis).
I am currently on day 4 of the program myself and so far I am already getting some nice results and my own rear end kicked. I have to lose roughly 15-20 pounds fat in 90 days. Not water, not glycogen, but fat. If desire you can follow along in the blog there will be some good info.
I wanted to get some points of view and discussion going on the program, give everyone a chance to look at it without having to sign on the mailing list, etc. I wanted to put it in the training section but didn't want to come across as to spammy. I know I am a mod but don't want to take advantage of that, if another mod wants to move it than great.
Anyway here it is, look forward to getting some conversation going on it.
H.E.L.L. Program
wow Leigh - this looks excellent - and perhaps could be the kick in the rear that I need.
but - I'm playing with the numbers - and sad to say I don't think I could eat that much if you were paying me - perhaps you have a slightly different bw multiplier for females vs males at higher weights?
wow Leigh - this looks excellent - and perhaps could be the kick in the rear that I need.
but - I'm playing with the numbers - and sad to say I don't think I could eat that much if you were paying me - perhaps you have a slightly different bw multiplier for females vs males at higher weights?
Maintenance should be roughly 15xbodyweight for someone with a healthy metabolism. Of course this is based on a healthy metabolism that hasn't been run down by dieting down.
A great example would be a case client of mine. At start of a different program their maintenance was roughly 12xbw, which should be the ideal area for loss. They had been dieting down for years with extreme activity and exercise. Over the course of 6 months their maintenance is now 15-16x bodyweight even with loss of mass.
Point being you SHOULD be able to lose with these numbers with a happy and functioning metabolism. The exercises are intense. If you weren't losing my next advice would be not to drop the calories, but up your general activity, meaning stand when you can instead of sit. Walk on the treadmill randomly for 10 mins here and there. Do jumping jacks whenever a commercial you hate comes on, whatever. Do whatever you can in a GENTLE way to add to your activity level output until you land in a fat loss zone with these caloric amounts.
The high days are meant to re-feed you and help avoid the plateau effects that happen in most fat loss programs. The low days are so low calories and high in protein that it really gets the fat burning going.
On average for 10 days right now I am only going to get roughly 1600 calories a day when you look at it in that scale. Just some days I get 1300 and some days I get 2000.
Give it a 2nd thought, this is also a great program to help repair metabolic function will trying to still achieve fat loss.
Also, just running the diet numbers carbs go from 53% of total cals on TD-A down to 18% on rest day - sound about right?
The rest day is correct, it can't be more than 18%. On TD-A though it has a little more breathing room. I want high feeds of sugars for your hormones, but you can easily raise the fat and lower the carbs a little too. 20% fat is the bottom level, you can raise it higher. I am personally doing about 45-48% on that day with most carbs coming right after that workout.
I guess what I am thinking is that since at a given weight males would have more LBM than females(in general) - which is why the same wt/age/ht in Harris Benedict gives quite different values for males and females.
for example, if one considers 15*BW for generic maintenance intake, then for me, that is Harris Benedict BMR * 1.8 - I don't know how that makes sense.
I understand what you are saying and let me state this is a broad span program, this is why I offer the option to tailor the program towards the individual through the H.E.L.L. for fat loss site. However, when talking about just this program look at these numbers...
Let's say you weight 150 pounds
14x150 is 2100 calories on your high day.
Now lets say your BMR is 1450 and this day of training would put you at a solid 1.6 in activity level if not higher depending on how hard you push yourself.
Harris B formula puts you at 2320 for that day.
See how that works out there?
You are actually taking in less that what is suggested to you by that method/scale of measuring. This day is supposed to be pretty close to maintenance or at it for most people.
Now what about a rest day?
9x150 is 1350
This is lower than the BMR itself.
So remember while the high days may seem high, there are low days that follow suit.
You can take in say 1600 calories every day or you can bounce your calories to fit with daily activity and 1600 ends up being the average. If you were to add up the ten day span and then divide by 10 you may be surprised at how low the number actually is. Though not dangerously low by any means. It lands people in a very healthy area for fat loss and leads to little if no plateaus.
I'm doing a variation of Leigh's program right now (started it before HELL was released so it's not quite the same) in the Ultimate Dieting Challenge - a Sally-Free Zone I'm doing w/some of the other members of this board who frequent the training log area. So far it's going really, really well (okay, I just started on Tuesday). The great thing about it is that I maintain my energy levels during my heavy activity days. I was never able to do when I tried to do really low carb diets w/regular refeeds in the past. Other challenge members diets range from TNT, Kelly Baggetts program, the Anabolic Diet and Leigh's Fat Loss Troubleshoot.
I have to say that the "off" days are tough though. That's a lotta protein!
I'm doing a variation of Leigh's program right now (started it before HELL was released so it's not quite the same) in the Ultimate Dieting Challenge - a Sally-Free Zone I'm doing w/some of the other members of this board who frequent the training log area. So far it's going really, really well (okay, I just started on Tuesday). The great thing about it is that I maintain my energy levels during my heavy activity days. I was never able to do when I tried to do really low carb diets w/regular refeeds in the past. Other challenge members diets range from TNT, Kelly Baggetts program, the Anabolic Diet and Leigh's Fat Loss Troubleshoot.
I have to say that the "off" days are tough though. That's a lotta protein!
Hey Jill,
I was wondering if you were testing anything out. Glad you are having better energy and yeah it is a lot of protein on low days but it all ends up working out pretty well.
is it required to do the training & the running in the same session - or could one break that into two sessions?
and about TD-2 part 2
if not doing this in a gym or other location where a treadmill is available - what would you substitute for 15 mins of a 5 degree hill at 5 mph ? And, since this seems steady state, why is it called "INTERVALS HILL RUN" ?
and about TD-1 and TD-2 - the two part prescriptions
is it important to do these back to back - or could they be time separated as well?
Yes, it is required to do all the training in one session. That is why its such a hard workout. See you may feel okay during the lifting but then go do some interval training for 15 mins afterwards and not so okay anymore. I am in great shape and this so far as had me whimpering pretty good. You can challenge yourself as much as you can take it though. Maybe at first you can't do but 2 mins of running and have to walk the the rest of the way or jog/walk instead of run/jog. The goal is to TRY to match the program the best you can and then to exceed intensity levels each workout. This doesn't work if you aren't training pretty much as hard as you can physically train. That is why you get to eat so much, because the training should be vicious on you. I am killing off 2000+ calories and still roaring hungry, rest days SUCK! It feels great though because you can really feel the energy when you need it and you feel the fat disappearing from where you don't want it.
Also none of the training days should exceed 60 mins. This is very important to cortisol levels and general recovery. Movements should be as fast and fluid as possible. This is even in the last 60-90 days when working on heavier reps/lower sets and longer rests.
As far as the what you could sub with ...
stair climbing at a light pace, outside hill running/walking. If neither of that is an option that just work with that heart range the best you can. I have don't this outside a school stadium and used the bleacher areas but at moderate place. The reason I put in hill work is it actually will help take some strain off impact wise to the body but still allow intensity to rise.
As to why its called intervals, its within the interval program but no that aspect isn't interval. I can see how that can be a bit confusing, I will edit that in the posted version when I get a chance.
Just had time to read through this this morning.... I'm very curious about it and willing to be a guinea pig
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I am going to tell you right now that those drills are vicious. I am thinking it will take the full run of this program before I can go at each set full speed 10 times, if I can after that. I have done them twice now and I am just dripping, and I am one of those people that don't sweat easily. My trainer who works for me (the chick in the videos) has been shocked at how beat down it gets me. But its in the best way of course.
I want to hit on a note of the caloric intake levels and women for this program. In general the fear of eating that high of level of calories is the big stopping reason of not doing the program. I assure you the activity and training level is plenty high enough to cover this caloric intake. I am having great body comp changes with these numbers and can assure you I am not an easy loser.
That being said if you have a larger amount of weight to lose (40lbs+)
then it would be okay to change the top numbers to a 13x and 12x as you chance of muscle loss is a lot less than those of a lower weight loss need category. When you start to reach a lower weight category (if you were doing another round of the program) then you would need to bump it back up to 14x and 13x.
DB Good Mornings. I've seen two variations.... one with the DBs on the shoulders another with them being held at shoulder heigth. What's the correct way to do these?
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
DB Good Mornings. I've seen two variations.... one with the DBs on the shoulders another with them being held at shoulder heigth. What's the correct way to do these?
I like the rest on rear delt personally for DB good morning but you can also do the variations at side but really this becomes almost a DB deadlift.
Quote:
"Wide Stance Deadlift" - I assume these are same as Sumo Deadlift ?
It is pretty much Sumo, more so sumo can certainly be used. This is pretty much perfect form on that.
I am working on getting more videos updated just had a problem with the camera and form on some movements. I did not get a chance to supervise all movements or even upload all the videos. I am not happy with some and will be replacing them as well as adding others on. It's a work in progress but should be completed soon I hope.
the trainer at the work gym showed me this yesterday. The Mixed Grip definitely helps you keep your back in the correct position when doing deadlifts.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
H.E.L.L. Program Download
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