The different forms of exercise

I received this great question over the weekend that I thought you might find it interesting -

My question for you is, even though weight training is a primo form of resistance training, do you exclusively recommend the use of weight training with Eat Stop Eat?

This was my answer -

With Eat Stop Eat ANY FORM of resistance training will do. I realize that when most people hear 'resistance training' they automatically think 'weight training' however, resistance can mean so much more than simply weights.

Really, it should be called something more vague, like muscle-stress training, since what we are really trying to accomplish is adding an acute stress to the muscle. Isometrics, weight training, contact sports (think a football line or a wrestling match), and body weight exercises (gymnastics) ALL accomplish this.

Even with weight training there is still a lot of variety with what you can do and use to stress your muscles. You can use traditional tools like dumbbells and barbells or more obscure implements like lengths of chain and even rubber bands - I just read about an entire
workout program designed around the convenience of rubber bandexercises (Resistance Band Workout).

The most important aspect of any resistance training program is to make sure that you are constantly improving by putting the muscle under a little more stress each time you train it. The method or tools that you decide to use to create this stress are not nearly as important as the stress itself and making sure it increases in some way from exercise session to exercise session.

And, yes -You can weight train while you are fasting

BP

PS- Here is a video of one of my favorite Chest exercises - The Corkscrew Incline Press

How much weight training do I need to do?

Here's a great question I received today:

When you refer to resistance training (and the Eat Stop Eat program), is there a particular type you're talking about?

To be more specific (and personal), most people use "resistance training" and "bodybuilding-type" workouts synonymously. And by bodybuilding-type workouts, I mean multiple sets of 6-12 reps.

I'm training as a sprinter and am working out specifically for increased power and fast-twitch fiber development. Namely, I'm deadlifting and bench pressing and, for each exercise, doing no more than 5 sets, with no more than 5 reps/set, and no more than 10 reps total (I mix it up each workout) with weights that are between 85-100% of my 1rep max.

Would this be effective with the ESE program?

Here is my answer:

This work out program would definitely be effective.

I believe that as long as your workout program contains a work load that creates enough stress to challenge your muscles (which I'm sure this program would do), I believe it will protect you from any muscle loss.

I often get asked why I never give an "exercise prescription" with Eat Stop Eat. The reason is simple. It depends on the person. (this is the same reason why I don't tell you HOW to eat while following Eat Stop Eat).

For instance, it takes a high amount of volume, stress and exercise frequency for a 250 pound bodybuilder to maintain this high level of muscle mass.

If a 250 pound bodybuilder were to follow Eat Stop Eat then the amount and type of exercise that he would need to do to maintain that mass would be much greater than what a 145 pound women who doesn't exercise at all would need to do.

So your exercise needs are very dependent on your current training status, your goals, and the amount of muscle mass you are currently carrying.

Look at the amount of exercise you were doing before you started following Eat Stop Eat, and make sure to slowly progress from there.

BP