In this blog I will review Dr. Houston’s ABCT exercise program highlights: Aeobics, Build, Contour and Tone.
High Intensity Exercise with full body movements that incorporate lots of muscles and combines strength and endurance and does a lot of work in a little bit of time sets in motion a powerful muscle-building, fat-burning, anti-inflammatory and brain-stimulating effect!
Pull up in your mind the image of an Olympic Spinter who does short bursts of all-out energy and see how muscular and strong they look. This form of exercise triggers release of a hormonal mix that elevates caloric consumption for hours to days after exercise.
Then pull up in your mind the image of an Olympic Marathon Runner who exercises at a longer, slower, steadier pace. These athletes appear slim and depleted. Marathon or long distance exercise triggers a hormonal mix that promotes muscle wasting, inefficient metabolic processing and physical decay.
Key Elements of ABCT Exercise
1. Weight Resistance: lift heaviest weight you can 12 times to get the burn, then decrease the weight for each subsequent set but increase the repetitions of each set.
2. Aerobic interval training: short periods of 20 seconds to 2 minutes of “burst” aerobic training of varying intensities.
· Proper Ratio of Resistance to Aerobic Training= 2:1 (30 minute workout=20 minutes resistance and 10 minutes aerobic)
3. Water and Energy Drink:
– Water during exercise is vital
– Energy Drink: 4oz. Fresh OJ mixed in 12 oz. water, 30gm whey protein, 10gm d-ribose powder, 2 gm carnitine tartrate powder, 1 gm glutamine powder, and 2 gm buffered vitamin C
(ten minutes into workout start consuming energy drink).
4. Exercise in the morning after a 12 hour fast.
Allows depletion of liver and muscle glycogen while generating maximal surges of IL-6.
5. Push and Rest:
Push to maximum burn during each weight resistance set then rest for 60 seconds.
I hope you have enjoyed this series of blogs on cardiovascular health and review of Dr. Houston’s book What Your Doctor May Not Tell You About Heart Disease.