As I’ve stated multiple times throughout the pages of this Mike Chang fan site, it took a lot to convince me to buy his Six Pack Shortcuts program. I spent two months doing my own research on some of what I considered to be outrageous claims. It wasn’t until I discovered an abundance of truth in his concepts that I took the leap, paid the money and bought into Mike Chang system.
I certainly don’t expect anyone to take my word for it, just as I wasn’t willing to take his. With that in mind, I’ve provided a list of categorical links in this resource directory so that you can perform your own study and learn the same eye-opening information that I did.
Metabolic Rate – the Mike Chang ‘Afterburn Effect’
National Institutes of Health: A 45-minute vigorous exercise bout increases metabolic rate for 14 hours
This study was conducted and co-authored by six members of the Human Performance Laboratory, Appalachian State University, North Carolina Research Campus. They took 10 male subjects, aged 22-33, and put them all under similar conditions of exercise days and rest days to test their post-exercise energy expenditure (calories burned after the workout was over; metabolism). The results showed that after a vigorous 45 minute workout, their energy expenditure remained elevated at 37% the increased rate during exercise for up to 14 hours.
New York Times: Basking in a Workout’s Long, Mysterious Afterglow
Written by Gina Kolata of the NY Times in 2010, this article combines numerous scientific theories that point to increased post-exercise metabolism in individuals who work out regularly, as opposed to those who only workout occasionally (i.e. professional athletes versus casual weekend joggers).
University of New Mexico: Exercise After-Burn; Research Update
This study was penned by a pair of Ph.D’s at the University of Mexico to explain the process of the “After-Burn Effect” and how it can stimulate a much higher rate of metabolism and fat burning for hours after a workout is completed. Of particular interest was this section, ‘Intermittent versus Single Bouts of Exercise’, explaining how studies showed that multiple, short, intermittent bouts of vigorous exercise actually increased the after-burn effect much more effectively than a single 30+ minute workout (which coincides directly with Mike Chang’s theories on short, dynamic workouts for optimal results).
Dietary Truth; Good Fats vs Bad Fats
One of the key elements to Mike Chang’s system is the way we eat, but it’s not what you might think when the word “diet” comes into play. Chang supports eating food and lots of it. He actually recommends increasing your calorie intake, rather than reducing it. Chang says dietary fat is not the enemy. There are good fats and bad fats… and here’s the medical proof.
Choosing Healthy Fats: Good Fats, Bad Fats, and the Power of Omega-3s
This page explicates the negative effects of bad fats on our system, such as saturated fats and trans fats, found in most of today’s most popular junk foods (cookies, chips, cakes, etc.), increasing cholesterol and the risk of heart disease. On the contrary, ‘good fats’ like monounsaturated fats and polyunsaturated fats, do the exact opposite, lowering cholesterol and heart disease risks. It also provides a long list of good fats, including olives, avocados, nuts, peanut butter, fatty fish and more. An assortment of oils are also on the good fat list, thus fried food doesn’t have to become your enemy. The moral of the story is, “don’t go no-fat, go good fat!”
WebMD: The Skinny on Fats; Good Fats vs Bad Fats
If hearing it from a non-profit health resource wasn’t convincing, how about the medical experts at WedMD? This page observes the same basic rules of good fats vs bad fats as the link above, but from a more medically inclined approach, explaining how a no-fat diet can actually be detrimental to your health. Our bodies need fat to operate, so long as they are good fats, whereas the bad fats that contribute to today’s obese society can cause a multitude of serious medical issues, like heart disease, diabetes, and even some forms of cancer (due to being overweight, not just eating bad fats).
Dietary and Fitness Supplementation
WebMD: The Truth Behind the Top 10 Dietary Supplements
This is a great article overall, but in particular, the section on ‘Sports Nutrition Supplements’ was most intriguing, and aligns with Chang’s comments that they do provide a very slight edge, but in Mike’s opinion, not enough to be worth their exorbitant cost.
Mayo Clinic: OTC Weight Loss Pills; Do they Work?
Again, a good read on the whole, but I found the encompassing list of dietary weight-loss supplements, including each one’s claims, probability of effectiveness and, most especially, plausible side effects, to be most interesting.
One of the top resources for body building information on all levels, written by the experts.
Another solid resource for fitness training, nutrition, news, workout gear and fashion. Despite the partiality of the title, there’s a whole section for women, too!