Frequently Asked Questions
Ripped! Interview between Jari Love and
Cory Fagan, Exercise Physiologist
February 2006
Jari: Hi! I’m here with Cory Fagan, Exercise Physiologist, owner of Peak Power Sports Development in Calgary and I’m going to ask him some questions regarding “Ripped!”. So Cory, based on the research, can you tell me why the “Ripped!” Workout works?
Cory: “Ripped!” is a great all-around program. It burns a lot of calories, it has strength training and cardio training, it’s very well-rounded and it gives everything a participant needs.
Jari: So Cory, how many times a week should a person do “Ripped!”?
Cory: Ideally, 3 times a week would be great. One time a week will maintain what they’re doing, twice a week will get them a good start, but three times a week they’ll get a lot of results.
Jari: Is this good for women in menopause?
Cory: Women in menopause? For sure, this program is good for everyone. What the program is doing, especially for women in menopause, is that when their hormones will drop this will help maintain their body density or bone density through strength training.
Jari: Is “Ripped!” an anaerobic or an aerobic workout, or both?
Cory: It’s both. It does carb-burning, it does fat-burning after the workout, it’s a great program that addresses all points of conditioning.
Jari: So Cory, from the first video to now, what is the latest research that you’ve found?
Cory: We tested, in the new videos, the compound exercises. What that really means is using more than one muscle group. So versus a single-joint exercise or one small muscle group, compound means using more. So we went from one small group like a bicep on yourself to an exercise where we did a bicep with a leg exercise as well where you’re tripling your calories. So for the average person, if they want to burn more calories, you have to do compound exercises. It gets you better results.
Jari: And you don’t have to go as long?
Cory You don’t have to go as long, you get more benefit, you get more muscular change, as well as you burn more calories.
Jari: Should somebody do cardio workouts as well?
Cory: For sure. You want to have a day’s rest between each “Ripped!” Workout, something probably lower intensity to let the body relax, regenerate before you go back to the “Ripped!” Workout which demands you to be fresh.
Jari: So Cory, you brought the metabolic cart into the workout here today and I was wondering if you could share the results of Gaylene.
Cory: The metabolic cart is a testing tool we use to analyze what’s going on in the body from a physiological perspective. “Ripped!” is a carb-burning workout and the magic number we need to see is when the ratio gets to one, it means 100% carb burning. You can see in the actual footage that Gaylene was doing that within a period of about one minute, which is really exciting. The advantage of carb-burning is that it’s high calories, and the bottom line for weight loss and controlling your weight is getting those calories burnt.
Jari: It was really interesting too because her heart rate wasn’t highly elevated, but as you said she burns 100% carbohydrates. Is that good?
Cory: That’s great. For a lot of people to get that kind of effect, you have to go running or cycling - something very strenuous. With “Ripped!” it doesn’t have to get as high, but you get the same benefits – a lot of calories burned, a lot of carbohydrates burned, which is great because at the end of the workout, when all those carbs are used up, you’re going to burn fat.
Jari: Right. And with “Ripped!” being a periodized program, is there any concern with the number of repetitions in some of the phases?
Cory: That’s the unique aspect to “Ripped!”. It does have a lot of volume, which is great. That’s why a lot of people burn a lot of calories, get results. Typical programs are, say three sets of 10 reps, 30 in total. However with “Ripped!”, you’re looking at 60, up to 100. However, the load is so light that the total amount of work done is near equivalent. So that’s fine, and again, that’s why the program is very successful.
Jari: Cory, there’s been a lot of talk of people wanting to lose fat. How does burning carbs play into that?
Cory: Well fat is the magic word - that is what everyone wants to use. With carbs it is a very limited resource in our body. You have maybe 60 to 90 minutes total. With the “Ripped!” Workout 60 you will exhaust most of those stores. However the body will burn fat right away to replace that. So even though it is a carb burning workout, you burn a lot of fat after the workout for several hours. Which is why the program gets good results - people burn fat for hours after the program.
Jari: Is that because they are increasing their lean muscle mass?
Cory: Lean muscle mass helps as well. The more muscle mass you have the more calories you can burn. The major reason is that when you burn all those carbs you burn a lot of calories. That’s the major reason for weight loss.
Jari: Is it important to go for the burn?
Cory: Burn is what you want. You want to have that burning sensation, that lactic acid build-up which is great. Lactic acid in this workout is your friend. If you have that burning sensation, it means that you are burning a lot of calories which means you will also have the goals that you want or you will reach the goals that you need.
Jari: What was interesting was when you tested some of our clients throughout, they where burning a lot of carbs initially and then their bodies plateaued. What would you recommend when that happens to people - what should they do?
Cory: Well that’s interesting, because there is a series of DVDs and people are going to get fitter, they are going to get stronger, but they also need to change. Now, initially in the first videos everyone was burning carbs right at the start but then they started to plateau, they started to burn a little bit of fat in the workout and their calories started to drop. The easiest way to do that is to increase the load a little bit. So increase your load by 5 to 10 percent for each exercise, then you’re getting that same carb-burning effect and then fat-burning after.
Jari: Cory, there are lots of ways to overload the body, as you were saying. Can you go over that a little bit more with us?
Cory: Yes. Typically people in a weight room will add weight. However there are other ways to do that. In the “Ripped!” program we went to more repetitions. It is another way to do more work through more repetitions. Another way to do it is to have longer durations of sets. Versus 1 repetition being 1 or 2 seconds, we can increase that to 3 to 4 seconds. So those are two major ways of making programs slightly harder or for the “Ripped!” program burning more calories.
Jari: I was really excited about the results we found when we did the plyometric work on the steps. How many carbohydrates that you burn, like in one minute, is there any concern with people getting injured? What would you say to someone who has never done plyometrics? First of all, what is it?
Cory: Plyometrics is a form of power training usually done for the more advanced participants or athletes, someone who wants to get quick and strong. However, by the time that plyometrics is introduced in these videos the participant should be strong. My rule of thumb is that a person should have strong legs before they do plyometrics, just for injury prevention.
Jari: So can anyone do plyometrics, Cory?
Cory: Not everyone can do plyometrics but if they start right from the start and if they go through some basic training, do a few of the videos and take some time - six months - to get strong, plyometrics are kind of safe for everyone. There are modifications to that, but plyometrics are great. The advantage of them is that participants will burn a lot of calories. They are hard to do, but by the time they get to that point in their training, their body will crave plyometrics because it is looking for the next progression in exercise and that’s what plyometrics will provide.
Jari Do you think that this program is something that a lot of guys will like to do?
Cory: Guys would like it. For one, they are going to get strong, they will get that lactic acid burn which they crave, which helps them build muscle, as well they are going to burn calories and get lean.
Jari: Thank you so much for coming. It’s always a pleasure, and take care.
Cory: You too.
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Interview with Dietitian Angela Sirounis, RD, BSc.
Jari: Hi. I am here with Angela S, who is a registered dietitian. She is going to answer some questions regarding diet. So Angela, do you believe for weight loss to be successful, it is calories in and calories out?
Angela: Ultimately yes. A calorie is a calorie, is a calorie. If you expend more energy than you take in, you are bound to lose weight. And if you add exercise to the mix you are going to be even more successful. Although having said that, timing of nutrients is helpful in weight control and optimizing energy so that you can get through your daily life and exercise.
Jari: What’s really popular, as you know, is the high protein, low carbohydrate diet. I just want to ask you what you recommend.
Angela: When you look at studies that have compared the really restrictive carbohydrate diet, like the Atkins diet, to conventional diets that are low fat and low calorie, there is no difference. After a year period of time, there is no difference between the two groups and losses are similar. There are now a number of low fat, low carbohydrate diets out on the market that are not so much low carbohydrate, but controlled carbohydrate, and address some of the problems and concerns that the researchers had with the Atkins diet.
Jari: So what I am hearing from you is that it is more about portion control than the types of food that you eat?
Angela: Right, right. Now with people focusing in on controlling carbohydrates, they lose weight simply because they are taking in less calories.
Jari: People who want to loose weight around the midsection here, what would you recommend? Because I hear a lot of people say, oh oh I’ve eaten. It’s the bread and it’s the crackers. Do you agree with that?
Angela: No! The only known thing that burns fat is burning calories. And the Ripped workout is a great example of something that you can do to reduce the fat, because you’re working major muscle groups and you are working at an intensity that is high enough to burn fat.
Jari: Would you recommend that they have carbohydrates before the workout?
Angela: What is really important is making sure that those glycogen stores are up. That’s glycogen, the energy that you use for working out. For a workout like Ripped where carbohydrates are your main source of fuel, you have to have had the day before, prior to the workout, maximized those stores. Having a snack before, an hour or two before, is going to be helpful, although really, the majority of the stores are going to come from muscle glycogen and liver glycogen that you have already built up.
Jari: So, you probably don’t agree with, or maybe you do, people fasting before you work out, because there is a lot of information out there that it is best to not have any breakfast, so that you can burn fat and then workout.
Angela: The role of eating prior to exercise is just to kind of get you through that workout so that you are physically ready for that workout and you are not hungry.
Jari: You should probably have more energy, to be successful in doing the number of repetitions, versus…
Angela: Exactly. What’s really, really important is actually eating properly after you work out so that you’ve built up those muscle glycogen stores. Your muscles and your liver are most receptive to fuel 15 minutes up to 2 hours, after you are working out. That is when you are going to maximize your muscle glycogen uptake so that for your next workout you are going to have optimal amount of energy.
Jari: So what you are saying is have something 15-20 minutes after the workout, can you give us an example?
Angela: Something that is high carb and is a carbohydrate rich food and a little bit of protein. So a turkey sandwich, a bagel and an apple, that sort of thing.
Jari: What are the advantages of eating six small meals a day?
Angela: People that eat this way, typically lose weight and keep weight off. Researchers have found that people who eat the majority of their calories in the evening, tend to overeat, by 500 or 600 calories more than they would would if they were eating throughout the day. People who have had most successful weight loss and have kept their weight off, eat breakfast. That is the one common factor that keeps coming up in research, that and they tend to eat most of their calories during the day.
Jari: What would you recommend? Like carbohydrates or just carbs or, carbs, protein, fat?
Angels: A mix of foods. Some carbohydrates, some protein and a little bit of fat.
Jari: Okay and before doing the ripped workout, when should people eat? An hour or two before the workout?
Angela: Being hydrated is probably a bigger and more important issue, for the workout. It’s the most helpful. Its best not to work out on a full stomach though because in order for your body to digest food, you get blood flow diverted to your stomach for digestion, and its not going to the muscles that need it for the workout. So it is a good idea to leave about 2 hours for digestion before working out.
Jari: Angela, how important is water as a nutrient for us?
Angela: Very important. There have been many studies that have shown in elite athletes, cyclists and rowers, that as soon as they experience even 2% dehydration of their total body fluid, their performance starts to decrease. And you know, actually as they are dehydration progressed, their performance really, really became impaired. So staying well hydrated makes a huge difference in how you perform.
Jari: And what would you recommend on a daily basis if you are going to do, lets say Ripped, or another type of activity?
Angela: About 8 cups of water a day. One of the best ways to monitor your fluid intake is to look at your urine. It should be light colored or clear. If it is starting to look concentrated you are dehydrated. And if you wait till you are feeling thirsty, it is too late. A lot of people think that they can turn around by drinking a whole cup of water right before their workout, but its not going to be effective. It takes a good 24 hours for you to rehydrate properly.
Jari: Can people take their water from fruits and vegetables?
Angela: Yeah. There are some foods that have higher water content like soups, fruits and vegetables.
Jari: What kind of fruits and vegetables?
Angela: Any fruits and vegetables actually. But water is probably still the best way to make sure that you are getting enough fluid.
Jari: Angela, what are your views on those popular energy bars?
Angela: Energy bars are a great convenient way to take in some calories. You just want to take a look at the label and make sure it isn’t a glorified candy bar. So look at the amount of fat and it should be low when you compare it to other bars. And for the most part, you want the protein to be, if that’s what you are taking them for, you want the protein to be at least 7 grams per bar.
Jari: And what are good cards and bad carbs?
Angela: Well, there’s the obvious bad carbs, like the fat laden croissants and potato chips and garlic bread that’s drenched in butter. And the obvious good carbs like the less refined breads and flours and high fiber cereals and grains. Another really popular way of classifying carbohydrates now is according to their glycemic index. This is just a way of looking at foods and classifying them in terms of what kind of a blood sugar response they elicit after they have been eaten. So your higher glycemic foods cause a higher blood glucose reading after they have been eaten. And lower glycemic foods cause a more minimal change in blood glucose levels after they have been eaten.
Jari: So Angela, you have been doing Ripped for a while and I wanted to know what your opinion of it was.
Angela: As an aging woman, I am concerned about lean body mass. Its well known that as we age, your resting metabolic rate drops and as a result you start to gain weight. So because of the workout, I am utilizing major muscle groups and I am working at an intensity that I am going to be burning fat long after the workout it done. I am building lean body mass keeping my resting metabolic rate up and it allows me to feel strong in my daily life.
Jari: Well, thank you so much for taking the time to answer those questions and it was fantastic.
Angela: Thank you.
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Can I do Ripped! if I’ve never done weight training?
Absolutely! The workouts are perfect for beginning weight trainers because the routine is designed to allow you time to adapt. Just start out without resistance, or with only light weights. Increase weights when your muscles are no longer sore after a workout (approximately 6 to 8 weeks).
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If I’ve lifted weights for a while, what kinds of gains will Ripped! give me?
For experienced weight lifters, Ripped! will build muscle endurance, as opposed to muscle size. The muscles you already have will become more visible as your body fat percentage decreases. Ripped! will also help experienced exercisers avoid overuse-injuries and training plateaus, while gaining extreme muscle definition that ordinary strength training doesn’t obtain.
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Can I do the program if I’m recovering from an injury?
Good news. Yes! All injuries must be respected while healing, but non-injured muscle groups can be safely conditioned once you have the go-ahead from your physician and/or physiotherapist. An important focus of the program is careful form, done with correct amounts of resistance the progressions of Ripped! are rehabilitative for recovering athletes.
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How much weight should I use?
The amount of weight you select should be light enough so you can complete an entire set of repetitions – 15 to 12 per set – with precise form. When you can do this without achieving a good burn in the muscle at the end of a set, it’s time to increase the weight by 2 to 5 pounds.
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Information on Heart Zone training
Our bodies speak to us in many ways. People who keep fit pay attention to the signals their bodies send. Energy levels, soreness, and mood all reveal your capabilities on a given day.
Your heart rate is a great determinant of ability and energy levels. However, our heart rates change not only throughout our lifetimes, they change throughout the day! Genetics and age affect your heart rate. Diet and sleep patterns, menstrual cycles, and increases in training intensity also affect your heart rate.
Polar Heart Rate Monitors
In developing the Ripped! program, we used Polar Heart Rate Monitors to help guide and gauge intensity during the workout, and progress after the workout. Exercising with a heart rate monitor allowed us to measure calories expended during the workout, and to monitor how hard we were working at certain points.
The monitor is a useful tool because it takes the guesswork out of measuring the effects of your workout. We usually have to wait until the scale drops, or our pants loosen to see the effects of our hard work. A heart rate monitor shows you the effects of your hard work while you are working out! You enter your settings into your monitor – weight, height, age, sex – and the monitor keeps track of your heart rate, workout time, calories used, etc. In addition, the monitors store your workout information so you can look back through the records on the monitor and see your progress over time.
Maximum Heart Rate
When you use your heart rate as a measure of effort and progress, you need to determine your maximum heart rate and learn to think of intensity in terms of percentages of effort that are categorized into zones. A simple way of finding your maximum heart rate is the traditional Karvonen Formula.
To use the formula you first need to determine your Resting Heart Rate by taking your pulse after you’ve relaxed lying down for about 20 minutes. Count the number heart beats over a minute using your watch or a nearby clock. This is your Resting Heart Rate.
To determine your Maximum Heart Rate, the classic formula is: 220 – your age = Maximum Heart Rate.
Then, to calculate your Training Zone Heart Rate, take your Maximum Heart Rate and subtract your Resting Heart Rate. Multiply this number by your chosen intensity, for instance 50%, and then add your Resting Heart Rate. Now you know what you heart rate zone is for a 50% intensity workout.
Confused? Don’t be!
If you are 33 years old and your Resting Heart Rate is 75 bpm, you are just beginning to train so you want an intensity of about 50%.
Your Training Zone Heart Rate will be 131-142 beats per minute.
(220-33 years in age) = 187
187 – 75 (RHR) = 112
112 x .50 (intensity) + 75 (RHR) = 131 beats/minute
If you don’t have a heart rate monitor yet, you can still measure your intensity and progress by knowing your heart rate, and spot-checking during your workouts.
Simply take your pulse halfway through your workout to gauge your level of intensity. The carotid pulse (on the side of your neck) is the easiest way, but don’t press too hard or you’ll get an inaccurate rate.
How do I take my carotid pulse?
Begin with zero, and count the number of beats for 6 seconds, then multiply by 10 to figure out your heart rate. Use your heart rate to keep your workout intensity in the zone you’ve chosen for that session. Your heart rate is just one more way of listening to your body.
What are the zones?
Training zones are windows of effort levels. For instance, 60% to 70% of your maximum heart rate is considered an Aerobic Zone, good for basic endurance and recovery from harder workouts. This zone is also considered the “fat burning zone” because the body uses most of its fuel from fat at this level of effort. Knowing the zone you are in is another advantage of knowing your heart rate, because everyone is different.
The next zone level is the Anaerobic Zone, at 80-90% of your maximum heart rate. Also known as the "lactic threshold" because your body uses stored glycogen for its main fuel and produces lactic acid, a waste product that causes that burning sensation in working muscles. By training in this zone for short intervals, you can increase your ability to metabolize lactic acid. Increasing the length of time you can sustain your efforts in this zone.
The most intense zone is the Maximum Effort Zone, or Red Line Zone. Because of the level of intensity, this type of training can only be maintained for short intervals that focus on developing speed. To train effectively at Maximum Effort, a broad base of aerobic and anaerobic training must first be achieved over a long time. Athletes typically take years to come to this level of exertion.
After doing Ripped! for about 6 to 8 weeks, your resting heart rate will probably lower. The average resting heart rate for a woman is 75 to 76 beats per minute, 70 to 72 for a man. One caution: Check your rate of recovery after intense exercise. If your heart rate does not lower by at least 12 beats/minute within the first minute of recovery, you may either be over training or have an underlying heart condition that needs a physician’s care.
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