Here are the HN comments:
The rule is: no shower unless I've done some form of exercise. The 7-minute workout counts, so I'm doing one or two 30-minute runs a week, and the rest of the days are 7-min workouts.
Many comments in this thread are failing to address the question of exercise in a rational way. As I see it the relevant questions are:
* What are the incremental benefits of Alternative X (such as "lift weights 3-4 times a week")? Clearly there are benefits, but without a guess as to the magnitude of the benefit, one cannot rationally evaluate it vs the costs.
* Is there a superior alternative to Daily 7-Min that takes about the same time?
* How much better is a daily 7-min than doing nothing?
Also keep in mind that sooner or later you'll get bored with a workout that doesn't even prevent your shape from worsening. 100 lbs of weight takes up a square foot of space. Most people who come to the gym not knowing what to do with themselves gravitate towards a few light weights they could have at home.
However, just as important, if not more important, is diet. When counting calories, exercise is no substitute for eating less. Whatever diet you end up using (I have my own strong opinions on that but I'll refrain from sharing those here) it is critical for health and well-being to stay within a healthy bodyfat range.
Also, one more thing about that thread. I mentioned leangains and starting strength. Starting strength is excellent for getting strong. Leangains isn't. Leangains is wonderful for getting thinner while retaining your strength. For building muscle, a modest caloric surplus seems to work just as well as, if not better than, intermittent fasting. I'm developing a website that explains more, which will hopefully be launching in the next month or two.
I tried various BMR/TDEE calculators and they all told me to consume around 2200 cals a day to maintain my current weight. (IMO it honestly doesn't matter which calculator you use - they are all approximate anyway).
To lose weight, I created a mild calorific deficit of 200 cals/day, so basically I eat ~2000 cals a day. I use the myfitnesspal app to track calories. I eat anything I want (yes, including the occasional donut/beer) but I keep the daily total to ~2000.
I logged my weight every day, first thing in the morning. (Note that it is important to log your weight daily as it can fluctuate 1-1.5 lbs each day, so you want to be looking at weekly trend lines, vs say measuring once a week).
At 2000/day my weight trend stayed steady for 2 weeks. So I bumped it down to 1800/day. Now my trend is pointed down, and I'm losing ~1 lb a week.
So that's basically all it takes. Precision and discipline wrt daily calories, with some trial and error to figure out what your individual daily calorific need is. I think a lot of folks make it a lot more complex than it actually is with keto, paleo, insulin levels, etc etc.
I also fit in some carb backloading days, and that is another thing about dieting that is amazing to me. I lost 50lbs in 2012, and it wasn't until I started to diet that I got a sweet tooth. I wasn't fat from eating candy, but once I started having a cheat day on the slow carb diet, I was up for eating a lot of candy on those days. But basically once you burn off the body fat you want to lose, if you do starting strength correctly, you can hack your body to not store any body fat when presented with fructose. It has to be timed correctly, but I do it every week, spending over $20 on muchies and $100 on weed, its a great combination for a healthy mind body and soul.
watch this for more information on carb backloading.
i started the 7 minute thing a few weeks ago. Since then, I've felt fitter and slightly happier. Without it, I'd still cycle to work but my upper body gets very little movement.
So, does doing some exercise make you feel better than doing next to none? In my case, definitely. Does it make you thinner and more attractive? No idea. Is the 7-minute workout the best approach? Probably not. Is it a waste of time? Hell no. Exercise is never a waste of time. And don't ever let any gym geek tell you otherwise.
1. If you do this cold, you're going to increase your chance of injury. Warm up first! If you're already fairly active, injuries suck because they keep you from doing the things you love. If you're trying to get active, an injury just shuts you down before you get started!
2. Some of these exercises can cause injury if your form is poor. If you've done them all many times before and know you have good form then, by all means, warm up and then chain these together for a nice, short HIT workout. If you're not sure you have good form, slow down! Do not perform these at a discomfort level of 8 out of 10 if you haven't learned good form yet!
3. This is a nice workout that you can perform almost anywhere, but incorporates no weights. Unless you're really out of shape (and even if you are) weights are pretty much necessary to get good results.
4. Having just one workout that you do daily is both boring and incomplete.
Personally, I think this would be a great way to boost energy in the office or warm-up for a sport, but it's not something I would rely on as my complete workout regimen. People who are unfit and are looking for an easy fix should be very cautious of this workout due to it's injury potential. With that in mind, if you can avoid injury it's a lot better than doing nothing!
Disclaimer: I am not a physical trainer or any kind fitness professional.
I know researchers at (among other places) NTNU in Norway did some research into intense anaerobic training, and found that short workouts could be helpful, especially for those that started from poor shape. But as I recall, they had people do something like 5 minutes at max pulse (~250-300 bpm depending on your condition).
I agree that especially if you're already out of shape, going from 0-100 like that, is likely to set you up for injuries. Perhaps especially if you active training.
I'd like to see this measured against having people do 7 minutes of horse stance (most wouldn't be able to start at 7 minutes).
I also live in Vietnam and my diet, without much work, has improved quite a bit.
I'm not looking for muscle, just to get me back to not feeling like a fat piece of shit and to stop getting winded after sex. Just keeping it real.
And beyond that, the 7 minute workout is mostly useless. Go to the gym and lift weights 3-4 times a week (and then lift heavier ones the next time, repeat). It's not complicated.
Some research is pointing that, for some proportion of the population, short bursts (i.e. a few minutes) of very intense activity is either as effective or more effective than long periods spent in the gym etc.
The big caveat seems to be that response to a) HIT exercise or, b) hours at the gym in general, has a genetic component to it.
Too early to tell I guess, but it'd be really interesting to read some meta-analysis on this stuff.
If anything it is good because it gets you started. Start doing these 7 min a day workouts and eventually you work your way up and are at the gym doing full workouts.
Maybe we need a name for it. Are there any modern technological paradigms that involve close-cropped beards rather than the flowing Unix beard?
I am on the crazy side of the spectrum, currently training 10+ hours a week to do triathlon + powerlifting, but I think a more sane person could get a huge benefit in maybe 5 hours a week. 7 minutes will do something, but I would love to see any 7 minute a day workouter in as good of shape as a 5+ hour workouter.
I do disagree that the ideal workout is go to the gym and lift weights 3-4 times a week. Gym is good, weights is good (I do them), but cardio is also super good. Most studies about exercise makes your memory x% better, or exercise makes you live y% longer are about cardio.
Ways to try and get both?
a) 4 days of 1 hour of crossfit type exercise would work (not my preference)
b) 2 days of weights for about an hour, 2 days of cardio for about an hour, and a decent amount of walking on off days.
Is there any evidence that it can?
As long as I eat and sleep enough I feel awesome and have tons of energy and mentally I feel better. In fact, I felt better mentally and physically when I started doing 2 a day workouts.
Everyone thinks I'm insane and say it's not possible without drugs. At first it might make you feel a little drained, but you build up to it over time if you stick with it.
The human body is capable of amazing things. You don't have to treat it like a thin shelled egg when it comes to exercise.
The process by which you do this is important, by the way. Don't lounge on the internet looking for the most feel-good workout that talks about your chakras, alignment, and generally promises returns for no work. Do collect a grab-bag of activities (weight lifting, soccer, rock climbing...) and try one for 1-2 weeks as if you were serious about it. Then see how you feel about it, and if you don't like it after a few weeks try the next thing.
People disagree about the tradeoffs between intensity and duration. I'm not an expert on that so my opinion isn't really helpful on that topic. However, I do see some potential problems with the seven minute workout. It's really hard to increase the intensity of several of the exercises. It's really hard to increase the intensity of wall sit, plank and side plank. Once your thighs are parallel to the floor the only way to increase wall sit intensity is to add weight. You can make planks harder by positioning your arms higher up but once again you'll hit a limit pretty fast.
This is probably a decent workout for a beginner but because it doesn't scale well with fitness level I don't see it staying effective. Having said that this is definitely better than nothing and the convenience makes it likely that a beginner will be willing to try it.
Reddit motto #1 - lawyer up and hit the gym.
Reddit motto #2 - Squats, bench, and dead lifts.
I always thought it was a running Reddit joke. However, after going to the gym for years and not seeing wow-type results, I gave #2 a try. After 3 months of it, I have to be honest and say that I'm pretty impressed with the results. I've lost a lot of fat and am far stronger and fitter. But 7 minutes? No. My normal sessions are around 2 hours. A podcast or two, and time flies.
A problem for any routine is that people might not have a reasonable baseline for what intense activity actual is.
Those plus overhead press and some rows (the Stronglifts 5x5 and Madcow 5x5 methods) will increase your strength dramatically in just a few months. Try it once and you'll never look back.
I would never get very far with workouts because my back would flare up badly. In an effort to get back in shape and lose some weight I've been doing a 10 minute cardio workout 3-4 times a week.
It's helped tremendously and I've lost over 15 pounds. It's also prevented my back from really flaring up because I'm not over stressing it. I've even worked up to doing an additional 30-40 minute cardio workout once a week.
I'll never have the cardio I had years ago but I'm in much better shape than when I was doing nothing. It's also motivated me to start wearing my fitbit again and getting up and walking through my work campus once a day.
Yes it can help. What the naysayers don't realize is that many people are out of shape, have medical issues, etc. They also don't realize that even getting into a short rhythm of working out snowballs into other self-conscious health thoughts and activities.
If you're looking for those things, get your heart pumping for longer than 15 minutes and work on a solid routine at a gym.
I stopped about 5 months ago and haven't done much besides surf a couple times a month and I'm still in pretty good shape. I'll start again in March to get ripped for the summer.
I probably should have been doing these 7 minute workouts to maintain...
I just bit the bullet and joined a gym. It's not that I'm lazy - I just get incredibly bored at the gym doing those reps. But I am doing 1 hour a day 6 days a week of hard workout with equipment.
Do yourself a favor and bite the same bullet: Join a gym and pump some iron.
I usually do 3 workouts a week. It consists of a 5 minute warmup followed by eight 1 minute sprints with 2 minute walk intervals and an 5 minute cooldown at the end: 5+(8*3)+5: 34 minutes total. As others have said there is no point in "hacking" your workouts. You can do away with optimizations like HIIT, but imho you still need around 1 hour of exercise every day to keep yourself healthy.
My GF on the other hand used the 7 minute workout as her only exercise during our extended trip and gained strength and mobility. It definitely works.
The 7-minute workout is better than nothing, but I wouldn't look at it as a go-to strategy.
I guess it really depends on your perspective. I've always worked out, so I enjoy it. But for some it's an inconvenience. It just like food between my wife and I. She likes food variety and it's an experience for her. I just eat so I don't die and can (and do) eat the same thing every day.
The concept of "you don't need a gym membership or weights to get results" is very sound. My girlfriend is essentially a full-time acrobat (extremely fit, trains for 25+ hours a week), and she started me on a simple workout that takes 30-60 minutes, and goes in five week cycles of building up in reps. It's produce more results in a shorter period of time than any traditional gym workout.
Basically if you're going to do high intensity efforts, best get checked out with your doctor first, particularly if you're a bit stressed.
It was a good starting point. I've always been fit (soccer player & runner) but never did much weights so I found it a good motivator to do more than just run as my workout.
Short and sweet. Rest of videos is just a bunch of torsos.
you need to workout and lift weights if you want to get muscles