Hey guys, it seems I had some technical issues with my post "The Spin Cycle" and portions were unreadable, including some of my source attribution. Thanks to my clients who brought this to my attention.
I'll try to get you the illegible content if my weak technical skills allow, but I wanted to make sure I got you the attributions from two very knowledgeable fitness experts, Graeme, who is a well-respected nutritionist, and Shane Doll, a leading fitness instructor.
I've received a lot of feedback on this post, but wanted to share with you one piece of anecdotal evidence I have to support my position that spinning is not an ideal way to improve body composition, including lower body.
I had a former client who was a 4-5 day per week spinning afficianado- had been spinning for years- but was too ashamed of her lower body to ever wear shorts ( in Tampa, in the summer!) I know, that begs the question, why did she continue to pay for something that was so ineffective, but that's for another post about fitness and psychological issues!
What I asked her to do was stop spinning and start on my program of heavy resistance training and high-intensity interval training ( HIIT) for 8 weeks. If she didn't see appreciable results, then I told her she could go back to her spinning. Reluctantly, she agreed.
The 4 day/week resistance training consisted of compound lifts, Olympic lifts, circuits, and LOTS of intensifiers (such as mechanical drop sets, cluster sets, partials, and so forth.) HIIT ( including Tabata and 3-2-1) was performed as sprint work, sled work ( The Punisher), stair climber work, and bodyweight calisthenic work.
She cleaned up her diet a bit as well.
After the 8-week program, she had lost significant body fat, and improved her overall body composition, especially in her thighs and buttocks. She was extremely pleased with the results and ditched her spinning class for good.
Not getting the results you want? Ditch the bike and get on the ground.
Better yet, contact us at the Fitness Asylum and let us personalize a program that will get you the results you want-FAST!
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