Hello my dear readers,
Today’s article is all about how to train for fat loss. The source of this information comes from the personal training development center (ptdc.com). The reference is at the end of this article. Enjoy!
1. The key variable in fat loss training is the rest interval.
The shorter the rest, the better (30 seconds or less). This is because you do more work in a shorter period of time. Ironically, this is one thing that crossfit does well (not considering their disregard for form or technique). That being said, do not forsake proper form for the sake of doing an exercise quickly.
2. Perform circuits of several exercises done in back-to-back fashion.
Alternating these exercises between upper body and lower body is even more effective (e.g., standing military press followed immediately by squats). This method of training uses big muscle groups and gives you very little rest time, which causes you to work harder, build strong muscle, and burn fat.
3. The more muscle fibers you recruit, the more effective the session.
By effective, I mean metabolically demanding. Think in terms of big, multi-joint movements whenever possible. These include shoulder presses, squats, rows, deadlifts, step ups, lunges, push ups and pull ups. Don’t waste your time with single-joint moves such as bicep curls. tricep extensions, and so on. They’re useless for fat loss because they’re just sculpting exercises once your body fat is low enough to have your muscles showing.
4. Use higher rep sets.
This creates a demand for muscular endurance, which is similar to cardiovascular conditioning. You won’t “tone up”, and you won’t get stronger, but you will burn more calories overall.
5. Don’t be afraid of including bodyweight exercises.
The work-to-rest ratio is often negative (i.e., performing work for a greater amount of time than rest), so body weight movements can certainly be used. These are demanding and they are more quicker and easier than figuring out a weight to use for each exercise. For instance, you could do push ups into squats into step ups into glute ham raises back to back without rest. That’s one circuit only using your body!
6. Metabolic training needs to be done with more frequency than strength or hypertrophy training.
This type of training will not have you feeling as “sore” as training for muscle growth or max strength, which means that you’re able to do it more frequently. Hypertrophy training (muscle growth) leaves you feeling sore, and max strength training leaves you sore both physically and mentally (it’s taxing on the central nervous system).
7. Complexes may be the ultimate metabolic resistance training protocol.
What is a complex? Good question! A complex is a set of exercises performed back to back using only one piece of equipment. In my opinion, the best one to use is the barbell. You can do shoulder presses, squats, deadlifts, standing rows, lunges, and step ups all back to back and then take a break. If you try to do as many reps as possible for as many sets as possible, you might just be on the floor at the end of it all. Of course you can also use dumbbells, kettlebells, and medicine balls.
8. If you’re motivated or needs quick results, add a few HIIT sessions during the training week.
A high intensity interval training (HIIT) session includes sprinting for one minute then walking for two minutes and repeating this 3 or 4 times. Get the car into 6th gear real quick then calm that baby back down. Since this is pretty hard to keep up for long, I recommend doing this 2 or 3 times per week. As always, monitor for overtraining (symptoms are similar to the flu, just so you know).
9. Modified strongman training is a great way to get a metabolic effect while preserving lean muscle mass.
Strongman training is just intense training using unconventional items you wouldn’t find in a commercial gym. If you have access to a prowler, sled, tires, farmer’s handles, sledgehammer and sandbags, use them! They demand that you use big muscle groups in your upper and lower body, which means more effort in short bursts (think interval training).
10. Consider eliminating or reducing carbs in your post-workout meal.
Since the external load (the weight used) is usually low when fat loss is the goal, you may want to think about eliminating carbs in your post-workout nutrition and stick with whey protein and BCAAs. Contrary to popular belief, you don’t need that many carbs in your post workout meal. Your body and brain only need a small amount of glucose (sugar) to function, and the rest of your energy can come from protein and fat. I hate the term “low-carb”, so think of it as “carb-controlled”. You’re also being real with yourself by not following an evangelistic craze in the nutrition world. But that’s neither here not there.
I hope you found this article helpful! Let me know if you have any other health and fitness questions. I’d love to answer them!
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