When
it comes to obtaining optimal body mass, nutrition is potentially the most powerful variable one must control in order to achieve the look they want. Still, the exercise component of one’s training program certainly plays a large role in helping to maximize fat loss.
The cardiovascular aspect of training for fat loss for years has typically been split between proponents of steady state cardio and high intensity interval training. Usually this training is performed before, after, or on a different day altogether from one’s resistance training.
More recently a hybrid approach has been studied that has shown incredible efficacy when it comes to burning body fat called “Integrated Concurrent Exercise Training” (ICE) and that will be the main focus of this article.
In order to understand Integrated Concurrent Exercise Training we must look at it in contrast to the standard practice of the traditional or “Serial Concurrent Exercise Training.”
Traditional “Concurrent Exercise Training” combines resistance training and cardiovascular conditioning into the same workout with one mode of training directly following the other. This is also referred to as “Serial Concurrent Exercise Training.”
For example: Perform your weigh training and go into cardiovascular training on the stationary bike immediately following.
“Integrated Concurrent Exercise Training” is a format of training where you alternate a resistance training exercise with a cardio-conditioning type exercise throughout the workout.
Exercise physiologists used to believe that exercise order wasn’t a significant factor as long as the same exercises were performed for the same amount of sets, with the same intensity and duration. However several research studies revealed that the ICE format was far superior for producing a variety of positive physiological outcomes including 10 times greater loss in fat mass!
As a side note, 
I want to point out that a great example of ICE training can be seen on the RX Muscle/Men’s Physique Video “A Day In Venice” w/ Steve Cook which features a workout Jerome Ferguson put Steve through that is very much in the spirit of ICE with a “Hollywood Twist”.
Now the practical application of the ICE training approach must be considered based on the environment in which you’re training. If you’re in a gym setting you might find it impractical to expect a cardio machine to always be available in between each resistance training set. Rather it would be much easier to use various callisthenic type exercises such as jumping jacks, running in place, or burpees to name a few. If you have the room and/or equipment, some other options might be performing sprints, jumping rope, kettlebell swings, plyometrics, or using battling ropes. For those who enjoy more athletic based conditioning work you can incorporate agility type drills with speed ladders and cones, resisted conditioning using attached elastic resistance, or pushing/pulling weighted sleds. Again, the environment and equipment availability will be the ultimate determining factor.
If you find this approach to be intriguing but still prefer to perform your primary resistance training by itself, you can still reap the benefits of the ICE approach by incorporating “finishers” that are structured using the ICE format after your main resistance training workout. In essence you are merging the two types of concurrent training together.
Here is an example of ICE finishers utilizing bodyweight exercises. Speed Squats/Jumping Jacks/Push-ups/Running in place/Alternating Plyo Lunges/Burpees.
I have found the best way to work with this type of approach is to used timed sets rather than using reps. This allows you to focus on your “Work Density”, the purpose of which is to try to increase your work output per timed work interval. I find using an interval timer such as a Gym Boss is extremely effective since you can set the individual work/recovery times.
Some commonly used work/recovery ratios are 45/15, 30/30, or 20/10 (the “Tabata” ratio). The key is to use all out intensity during the work intervals to get the most out of each exercise. If you’re pushing hard enough, the rest interval should just be enough to allow you to do the next set though certainly some exercises will tax you more than others.
These types of bodyweight ICE sequences can also be used during your days off from resistance training to add some extra metabolic fire into the mix. You can create a lot of “metabolic disturbance” in a relatively short period of time.
Scott Fishkind is an ACE Certified Personal Trainer/NESTA Certified IMPACT Instructor near Nashville TN
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