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Highlights of Dr. Houston’s ABCT exercise program

By August 10, 2015Blog


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.

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