For example, a 70kg (11stone) person running at a pace of 8mph, will burn 320 calories in 20 min. The same person walking at 3 mph for an hour will burn on 235.

Although shorter, high intensity workouts burn the most calories, they aren’t always the best option. They are not recommended for a beginner exerciser because they can contribute to injuries in those who aren’t prepared for the physical demands of this type of workout. High intensity work outs are just that, and require ample rest, they should be used sparingly. Even highly condition athletes vary their workouts and have some long slow work outs for endurance and recovery. Working at high intensity will cause you to fatigue quicker and you are likely to have to stop within 20 minutes. During slow exercise one could go on for several hours.

If you’re already exercising regularly and progressing in your exercise intensity, perhaps try shorter more intense workouts to increase your calories burning. However if you have just started an exercise program, it’s advised to take on slow and steady exercise until your fitness levels increase.At the end of the day the type of exercise you undertake depends on your goal. If your training for mountaineering or backpacking long steady walks with inclines, are recommended, however, if you aim to lose a few pounds for the summer holiday it may be worth giving the high intensity workouts a try.

There are a number of methods in which to execute high intensity training, including fartlek, interval training, high-rep Olympic lifts and super sets to name a few.

Adapted from:

http://sportsmedicine.about.com/cs/conditioning/a/aa112701a.htm

“There is reason to believe creatine ethyl ester (or CEE) is probably more soluble than creatine monohydrate. Basically CEE is a membrane permeable structure of creatine, which in theory; can enter cells without the need to use typical creatine transport molecules. I have personally experienced substantial gains in strength and muscle mass without the gastrointestinal discomfort or water bloating that is normally associated with the monohydrate form.

A lot of manufacturers marketing CEE products recommend less than the required 5g dose of CEE per day because of the products increased solubility. Monohydrate’s loading phases can require 20 to 25grams of creatine per day for 4 – 5 days. Which are significantly higher doses and can bring on the question that is, do the smaller doses of CEE result in the same muscle saturation of creatine as the higher dosed monohydrate. Muscle saturation aside, the real answer we are looking for is the performance provided by the same doses of different types of creatine over a period of time.

We know over time on a five-gram per day maintenance program, muscle creatine levels do begin to fall. Whether CEE can overcome this is just a guess at this time, as there are no muscle biopsy studies showing that CEE can be taken up better or even taken up in comparison to old creatine monohydrate (again, when looking at human data).

“Where CEE may be more effective than monohydrate is in maintaining muscle concentrations after loading if a greater amount of creatine does reach your muscle tissues.” So, to answer this question, we need to know where the creatine and the ethyl ester from the CEE product separate from being one compound into two; i.e., CEE -> Cr + EE? The gut? Plasma? Tissues? This will massively impact how well the creatine is absorbed in humans.

So, the answer in short is yes: CEE may be taken up into muscle tissues faster over the short term (as with creatine and carbs), but the upper limit of muscle saturation of creatine could well be the same. The real issue has got to be overall effectiveness then—whether CEE translates to greater or lesser performance than creatine monohydrate. Based on the current scientific as well as patent-based studies, we still do not know any of these answers for certain. Although, I wouldn’t completely ignore the accumulating subjective evidence from people consuming CEE.

Following are the more popular subjective benefits (when compared to regular creatine monohydrate) based on personal experience, scientists, friends and message boards:

Works faster and is more efficiently absorbed

This is likely because the esterification of creatine, CEE, will increase its lipopholic abilities, and thus esterified creatine will use fat more efficiently to permeate the cell wall and exert its effects on cellular function than its unesterified creatine monohydrate counterpart.

Requires a smaller dosage

This is likely because regular creatine monohydrate is absorbed poorly by the body, and its effectiveness is dependent on the cells’ ability to absorb it. As a result, the poor absorption rate of regular creatine monohydrate requires users to ingest larger amounts of creatine monohydrate (5 to 20 grams, daily) to achieve a desired effect, versus

the three to five grams of esterfied creatine, daily.

I personally recommend CEE hands down and think that if you are looking into creatine as a supplement it is definitely worth a try. If your currently on a monohydrate I still recommend giving CEE a go because I’m sure you’ll notice a big difference in performance.

CEE should not create a “water bloated” appearance, this tends to be because creatine draws water into the cell, and because most ingested monohydrate is not absorbed, any unabsorbed monohydrate with sit out the target cell with the water resulting in a “water bloat” look. On the other hand CEE is said to pull nearly all of the water into the muscle cell, thus creating a harder, more solid appearance of muscularity.

Different forums have different opinions on creatine, so unless any scientific data is churned out providing negatives of CEE, I recommend using it.

A couple of CEE products I have experience good results with are:

CEE by LA Muscle, and Creatine X4 by USN.

Sourced and adapted from www.realsolutionsmag.com 19/12/2009.

So just a quick note regarding a tablet or drink question. I personally recommend tablet, and here’s why-

Solutions go through your body alot quicker than solids, and it is beleive that when taking creatine as a drink alot of it goes straight through you, and hits the kidneys hard. This may also be the reason for loading phases particularly with creating monohydrate powders. These powers also insist on drinking alot of water per day in order to help the kidneys out.

Taking creatine as a pill however means it takes longer to be digested, how ever this means it is actualy by digested and absorbed. Normally with pills you can take them about 30 minutes before a training session and they should give a helping hand. Although the pills are slightly large and a little bit difficult to swallow I personally see better results.

next up  monohydrate vs. ethyl ester…..

So in my head… it’s pretty obvious why he couldn’t bench the same amount (over-training). In his head how ever, it wasn’t. He was in true belief that the more you train a muscle the stronger it will get, and completly disregarded the thoughts of rest and recovery.

The more you train a muscle the stronger it will get, this is true, but it needs enough time to recover between training sessions. The graph below compares over training, under training and optimal training against time.

F section of the curves show a time of fatigue. This will be present after any form of training, however amounts will vary depending on the intesnsity of exercise undergone.

R section indicates the recovery zone, this will take place when the body rests and is fed after being fatigued.

S indicates Supercompensation. Supercompensation takes place once the body feels it has had enough recovery. In the supercompensation phase, the performance level exceeds the pre-training performance level.

Over training results in a decrease in performance levels, including strength and stamina, as the body doesn’t ever get a chance to recover enough to acheive supercompensation. Undertraining results in a slighty increasing performance level, and recovery will be quicker, how ever, due to the inadequate training intensity the period of supercompensation is minimal and improvments will be poor.

Optimal training has more fatigue than inadequate training but will provide the largest increase in performance level and the longest period of supercompensation. Training in a time of supercompensation will give improvments in training and the graph will start again but from the higher performance level.

As we are all unique, the time in which our bodies take to recover, and the time in which they spend in supercompensation phase, will vary from person to person, and it is up to us to listen to our own bodies when rest is required.

So to emphasise how bad over training is, if an optimal training level cannot be acheived, under training is even better than over training.

Any Questions?

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The way in which one can see these is if there body fat is low enough, this tends to be around 12%.

So as well as doing abdominal exercises I recommend, various fat burn exercises as well.

On a treadmill, perhaps a form of intervals, high speed running, and then a jog recover, and back onto the high speed then a jog recover, this will allow you to keep your heart rate up for a longer period of time.

On a bike a recommend a low resist and a high rpm, around 105-120. 15 minutes of this should bring on a strong sweat.

For those of you who struggle to sit on a bike or run on a treadmill due to boredom, doing high intensity circuits, a mixture of punch bag and skipping rope or ground to above head Olympic lifts will get the heart rate up as well.

By have the heart rate up for long periods of time, the bodies basic metabolic rate is raised significantly and will remain raised even after exercise, and more so than if one underwent slow long duration fat burn exercises. The body will be burning more calories than normal through out the time the basic metabolic rate is raised.

Any Questions??

If we feel tired because we havn’t done any exercise then perhaps we should push through it, and try and get on with a little, by little, a 10 minute jog will suffice. This will help flush the system, and should definitely help with the nights sleep to come.

However if that fatigue is a result of already having managed to train Monday to Saturday and Sunday training becomes quite difficult, then I think its fair play to say, “hit the steam room, and have a bob in the pool”.

This week I havn’t felt up to it, midweek was more due to the amount of academic work I need to plough through, so getting through my training really helped take my mind off day to day life. One thing we all underestimate is the power of, caffeine? nope. Rest? yup!! So if you are really not feeling up to doing anything, do your body a favour and just chill out. Everyone is different so when reading this we must put it into perspective as far as joining it to our own training routines. Some of us regularly traing 6 days a week, where others train 3.  So we must look into what is the normal for our lifestyle when thinking about our fatigue. Our bodies don’t create feelings of fatigue just for the fun of it, we must listen to them.