By Dayne Hudson
It brings a big smile to my face when I stumble across studies like this.
The first thing I want to do is tell YOU the FIT'N'FLEXED reader/viewer all about it!
A loss of 8% body fat? Really?
Yep, and in just 10 weeks too.
Let's find out how.
THE CROSS FIT STYLE WORKOUT
In this particular study the program was all Crossfit style sessions.
Now some of you might be blowing up and saying: "What, Crossfit?!"
Well don't close the window.
Because although it does cop a hammering - there are plenty of good points about Crossfit as you'll learn here.
It's obviously not the way forward for maximal hypertrophy (a fancy word for muscle growth in this context), but for fat loss and fitness it's great!
However, it's actually technicially referred to as Crossfit-based High Intensity Power Training (HIPT).
This research involved 23 men and 20 women training intensely for 10 weeks (1).
They went from 16% body fat to 8% in that time; quite fit and lean already.
So this is when reality hits - if you're very fit and at this body fat percentage, then this program will turn you into a shredded machine; you will get the most benefits from this.
As you can see on the graph below over on the left - the leaner they were, the more they benefited.
Over on the right you'll notice how much their VO2 max increased too - not bad results when you consider it's only 10 weeks of training!
So now that you're dying to see a little sample of what they did, incorporating rings, deadlifts and a whole lot more - take a look below.
Full workout available here via drop box.
You'll notice in the strength/skill sector there's no recovery time given.
But here's where things get really tough!
The WOD sessions allow for NO rest time.
This means you just keep going, suck down lots of water and just grind through it.
It's not going to be easy if you're brave enough to try it!
SAFETY FIRST
It's so important for me to point out that this program is NOT to be undertaken by those of you new to lifting.
You must be familiar with all these lifts and already be in great condition.
In crossfit, the studies show the injury rate is about 20%, so you really need to be careful and be at the required level before doing this program (2).
And I don't care if you've just started lifting, I'm not trying to deter you; one of these days you'll be ready for this so never give up!
It's not a simple program, not at all.
And that's because losing 8% isn't done without loads of effort.
Good luck!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) Smith MM, Sommer AJ, Starkoff BE, Devor ST. Crossfit-based high intensity power training improves maximal aerobic fitness and body composition. J Strength Cond Res. 2013 Feb 22.
(2) Weisenthal, Benjamin M., et al. "Injury rate and patterns among CrossFit athletes." Orthopaedic Journal of Sports Medicine 2.4 (2014): 2325967114531177.
