5 ms·

50 days of "The Scientific 7-Minute Workout"

16 points by mparramon 13y ago

losethos 13y ago
shane is gay? You would know.
cliveowen 13y ago
Looks like it failed miserably. He didn't gain any muscle mass in almost two months of exercise and actually lost weight. Also, given the short time-frame the weight loss can be chalked up to typical fluctuations and/or time of the day.
- mparramon 13y ago
  I'll see if I can find some pictures of last winter, when I weighted 73kg, and felt like a sloth.
  - seferphier 13y ago
    what do you think of the 7min workout so far?
    - mparramon 13y ago
      It is amazing. I am getting better results with 7 minutes a day than when I was training for 3 hours a week. It's like a caffeine boost in the morning, and lasts for at least 12 hours.
      - sgibat 13y ago
        No offense, but I question whether you were working out properly previously.
        mparramon 13y ago
        I have been doing martial arts for about 6 years with different teachers. I think they have taught me how to work out properly. What I've seen is that exercising gets you diminished benefits as training tome increases. For now, 7 minutes a day is just fine.
  - cliveowen 13y ago
    That won't be necessary, I think the lesson here is that we should invest at least an hour a day working out to see substantial results. Maybe, as it's been said up here this kind of program is more useful for overweight people where a longer training session could actually be dangerous.
- agumonkey 13y ago
  I just started a similar thing, and I'd say he did gain a "lot", the fat loss is not enough to show the small muscle gain but he probably feels having a lot more strength and overall energy.
- josephers 13y ago
  I don't think the 7-minute Workout was supposed to give you large muscle mass. It's supposed to simulate the effects of high intensity training, which may make you more toned but not make you the Hulk.
  - cliveowen 13y ago
    According to the article the program "essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort". I remember reading this article when it was published (i think it was posted here on HN) and thinking it was just hyperbole, scientific claims notwithstanding. I'm happy someone has actually tried it and reported the results back, but I think it clearly demonstrates the hyperbolic nature of the claims.
    - mparramon 13y ago
      It really feels in my body like running + weightlifting for about an hour and a half. That is what I was doing about a year ago to get the same results I am getting today.
      - cliveowen 13y ago
        I don't know, maybe I was expecting more given the article, but I'm sure even 7 minutes a day go a long way when it comes to feeling better and energized. I'm still skeptic about the claim that you can swap an hour-and-a-half long routine for 7 minutes worth of intense training.
        mparramon 13y ago
        Try it out yourself and let us know ;)
    - 6d0debc071 13y ago
      The paper makes more modest claims - * Although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables (3). If these are the goals of a program, as with competitive athletes, traditional programs may elicit greater absolute gains. [...] HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness.* http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx http://journals.lww.com/acsm-healthfitness/Fulltext/2013/050... Personally, I think the guy gets much more attractive as time goes on. Much less fat and better defined muscles. Granted he's not completely stacked or anything, but I don't think that's what the program was designed to do - and some guys look silly with huge muscles anyway.
- teeja 13y ago
  The benefits of modest amounts of exercise are in how you FEEL (energized) more than how you LOOK. Another benefit is that, because it takes little time, you're much more likely to do it.
keiferski 13y ago
I'd be much more interested in an overweight person's results. They'd likely lose weight and look better. A skinny guy working out for 7 minutes a day isn't going to develop any muscle mass. Hell, a skinny guy weight-training everyday won't look that different 50 days later.
- deleted 13y ago
  [deleted]
bkmartin 13y ago
Did you make any dietary changes at the same time you started this? Or is the workout the only thing you changed in the last 50 days. Just trying to attribute the weight loss to the right factors. I compared the first side photo to the 50 day side photo and only saw a slight gain in the peck area. You don't really look more toned in your arms or torso. Now, you were already a slim guy. For the US audience he went from 152 lbs down to 149 lbs. Which really is within a daily fluctuation depending on time of day, full/empty bladder, full/empty pooper, hydration level... etc. As I have 2 kids, a full time job, and other odds and ends that I do, I'm temped to give this a try just for the sheer time element. Have you every tried to do 2 sets of the intervals at a time? How exhausted do your muscles feel after this 7 minutes? Would a 2 minute recovery allow you to do it again?
- mparramon 13y ago
  No dietary changes. I weight myself every day at the same hour after the workout, so fluctuations should be minimized. My muscles have got used to the workout by now, but the first week was hard. I am going to try 2 sets every day from tomorrow on, back to back. Due to the way the exercises are ordered, by the time I'm done with the first set, whatever is needed to start the second is ready to go. I'll check my blog updated with the results, wish me luck :)
  - bkmartin 13y ago
    me and my wife are going to start this in the morning. Once I get about 2 weeks in I'll probably bump from 1 set to a second. I would like to eventually get up to 3 sets... I have a feeling that is where the sweet spot might be... a 21 minute intense workout.
Fuzzwah 13y ago
I don't have before and after shots, but I've been on a similar journey for the last 4 months (since my wife and I found out that she was pregnant). Over the previous 3 years I'd been packing on more and more weight and decided that I wanted to be fitter and healthier by the time the baby comes. I do the 7 minute work out every week day morning. I've also started running up and down the 7 flights of stairs at work once a day. I try not to eat before 2pm. I eat smaller portions than previously. I feel excellent. I haven't lost much weight if any (I don't regularly weigh myself). My gut is smaller (down 2 holes in my belt). My muscles larger. In the beginning I struggled to do 5 pushups. I can bang out 30 with out much effort now. Similar for all the other exercises in the 7 min set. I've started extending each exercise from 30 seconds to 45 seconds. Which is an option on the android app I've switched to using: https://play.google.com/store/apps/details?id=com.manatlan.apps.sevenminfw https://play.google.com/store/apps/details?id=com.manatlan.a...
NicoJuicy 13y ago
Lol, he looks the same. Myself, i'm on the Insanity journey. At least 30 minutes (mostly 40 and a max of 60), 6 days in a week. Week 3 since Monday, ps. 7 minutes is way to little in my opinion. 25 minutes is the minimum of cardio your body is going to need for "any change".
- mparramon 13y ago
  Bear in mind the first pic is of day 5. Now I'm doing 2 sets a day, so 14 minutes. I'll update you on the status soon.
  - NicoJuicy 13y ago
    Yeah, okay. But in my understanding, a minimum of 25 minutes is required for any (decent) change. If you go from nothing to something, the first miles will always change you somehow... Although it might be only a little bit. 25 minutes is the minimum duration for your body to finish it's reserves :)
ntcastellon 13y ago
I wish you a lot of luck, but important exercise. because luck alone doesn't make anything. I know you are a constant guy and you will continue exercising until you achive what you want. When I meet you last week in Spain, immediately I realize that you were more thin and muscular. Congratulations Miguel.
mparramon 13y ago
Update: It's been 3 days since I started doing 2 sets, so 14 minutes total. I think I'm seeing some improvements. I'll put up some pictures about a week from now.

16 points by mparramon 13y ago

shane is gay? You would know.

Looks like it failed miserably. He didn't gain any muscle mass in almost two months of exercise and actually lost weight. Also, given the short time-frame the weight loss can be chalked up to typical fluctuations and/or time of the day.

mparramon 13y ago
I'll see if I can find some pictures of last winter, when I weighted 73kg, and felt like a sloth.
- seferphier 13y ago
  what do you think of the 7min workout so far?
  - mparramon 13y ago
    It is amazing. I am getting better results with 7 minutes a day than when I was training for 3 hours a week. It's like a caffeine boost in the morning, and lasts for at least 12 hours.
    - sgibat 13y ago
      No offense, but I question whether you were working out properly previously.
      - mparramon 13y ago
        I have been doing martial arts for about 6 years with different teachers. I think they have taught me how to work out properly. What I've seen is that exercising gets you diminished benefits as training tome increases. For now, 7 minutes a day is just fine.
- cliveowen 13y ago
  That won't be necessary, I think the lesson here is that we should invest at least an hour a day working out to see substantial results. Maybe, as it's been said up here this kind of program is more useful for overweight people where a longer training session could actually be dangerous.
agumonkey 13y ago
I just started a similar thing, and I'd say he did gain a "lot", the fat loss is not enough to show the small muscle gain but he probably feels having a lot more strength and overall energy.
josephers 13y ago
I don't think the 7-minute Workout was supposed to give you large muscle mass. It's supposed to simulate the effects of high intensity training, which may make you more toned but not make you the Hulk.
- cliveowen 13y ago
  According to the article the program "essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort". I remember reading this article when it was published (i think it was posted here on HN) and thinking it was just hyperbole, scientific claims notwithstanding. I'm happy someone has actually tried it and reported the results back, but I think it clearly demonstrates the hyperbolic nature of the claims.
  - mparramon 13y ago
    It really feels in my body like running + weightlifting for about an hour and a half. That is what I was doing about a year ago to get the same results I am getting today.
    - cliveowen 13y ago
      I don't know, maybe I was expecting more given the article, but I'm sure even 7 minutes a day go a long way when it comes to feeling better and energized. I'm still skeptic about the claim that you can swap an hour-and-a-half long routine for 7 minutes worth of intense training.
      - mparramon 13y ago
        Try it out yourself and let us know ;)
  - 6d0debc071 13y ago
    The paper makes more modest claims - * Although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables (3). If these are the goals of a program, as with competitive athletes, traditional programs may elicit greater absolute gains. [...] HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness.* http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx http://journals.lww.com/acsm-healthfitness/Fulltext/2013/050... Personally, I think the guy gets much more attractive as time goes on. Much less fat and better defined muscles. Granted he's not completely stacked or anything, but I don't think that's what the program was designed to do - and some guys look silly with huge muscles anyway.
teeja 13y ago
The benefits of modest amounts of exercise are in how you FEEL (energized) more than how you LOOK. Another benefit is that, because it takes little time, you're much more likely to do it.

keiferski 13y ago

I'd be much more interested in an overweight person's results. They'd likely lose weight and look better. A skinny guy working out for 7 minutes a day isn't going to develop any muscle mass. Hell, a skinny guy weight-training everyday won't look that different 50 days later.

deleted 13y ago
[deleted]

bkmartin 13y ago

Did you make any dietary changes at the same time you started this? Or is the workout the only thing you changed in the last 50 days. Just trying to attribute the weight loss to the right factors. I compared the first side photo to the 50 day side photo and only saw a slight gain in the peck area. You don't really look more toned in your arms or torso. Now, you were already a slim guy. For the US audience he went from 152 lbs down to 149 lbs. Which really is within a daily fluctuation depending on time of day, full/empty bladder, full/empty pooper, hydration level... etc. As I have 2 kids, a full time job, and other odds and ends that I do, I'm temped to give this a try just for the sheer time element. Have you every tried to do 2 sets of the intervals at a time? How exhausted do your muscles feel after this 7 minutes? Would a 2 minute recovery allow you to do it again?

mparramon 13y ago
No dietary changes. I weight myself every day at the same hour after the workout, so fluctuations should be minimized. My muscles have got used to the workout by now, but the first week was hard. I am going to try 2 sets every day from tomorrow on, back to back. Due to the way the exercises are ordered, by the time I'm done with the first set, whatever is needed to start the second is ready to go. I'll check my blog updated with the results, wish me luck :)
- bkmartin 13y ago
  me and my wife are going to start this in the morning. Once I get about 2 weeks in I'll probably bump from 1 set to a second. I would like to eventually get up to 3 sets... I have a feeling that is where the sweet spot might be... a 21 minute intense workout.

Fuzzwah 13y ago

I don't have before and after shots, but I've been on a similar journey for the last 4 months (since my wife and I found out that she was pregnant). Over the previous 3 years I'd been packing on more and more weight and decided that I wanted to be fitter and healthier by the time the baby comes. I do the 7 minute work out every week day morning. I've also started running up and down the 7 flights of stairs at work once a day. I try not to eat before 2pm. I eat smaller portions than previously. I feel excellent. I haven't lost much weight if any (I don't regularly weigh myself). My gut is smaller (down 2 holes in my belt). My muscles larger. In the beginning I struggled to do 5 pushups. I can bang out 30 with out much effort now. Similar for all the other exercises in the 7 min set. I've started extending each exercise from 30 seconds to 45 seconds. Which is an option on the android app I've switched to using: https://play.google.com/store/apps/details?id=com.manatlan.apps.sevenminfw https://play.google.com/store/apps/details?id=com.manatlan.a...

NicoJuicy 13y ago

Lol, he looks the same. Myself, i'm on the Insanity journey. At least 30 minutes (mostly 40 and a max of 60), 6 days in a week. Week 3 since Monday, ps. 7 minutes is way to little in my opinion. 25 minutes is the minimum of cardio your body is going to need for "any change".

mparramon 13y ago
Bear in mind the first pic is of day 5. Now I'm doing 2 sets a day, so 14 minutes. I'll update you on the status soon.
- NicoJuicy 13y ago
  Yeah, okay. But in my understanding, a minimum of 25 minutes is required for any (decent) change. If you go from nothing to something, the first miles will always change you somehow... Although it might be only a little bit. 25 minutes is the minimum duration for your body to finish it's reserves :)

ntcastellon 13y ago

I wish you a lot of luck, but important exercise. because luck alone doesn't make anything. I know you are a constant guy and you will continue exercising until you achive what you want. When I meet you last week in Spain, immediately I realize that you were more thin and muscular. Congratulations Miguel.

mparramon 13y ago

Update: It's been 3 days since I started doing 2 sets, so 14 minutes total. I think I'm seeing some improvements. I'll put up some pictures about a week from now.