The 3 Commandments of Fat Loss Training
TRAINING FOR FAT LOSS:
This time of year is always a very interesting time in the fitness world. Gyms are filled with people trying to get there summer rig.
Thousands of dollars are spent on home workout DVD’s only to collect dust
And…everyone pulls out their runners as they have made a commitment to themselves to start running every day to get into the best shape of their lives.
Their intentions are great.
They want to look REALLY good and everyone knows that long, tedious steady state cardio is the best way to accomplish this look.
They abandon all their heavy weight training as heavy weights make you bulky (supposedly) and start doing Zumba to bring out those curves.
The combination of Zumba, jogging, no weight training and skinny soy lattes is the perfect recipe to the ideal body if you want to look like death.
If your ideal body is something along the lines of a track athlete, fitness model or superwoman you need to take a different approach to your training.
Here are The Body Consultants 3 Commandments to make sure you look good naked this summer.
- Keep Lifting Heavy:
Keeping the heavy stimulus that got you that muscle is paramount to keeping that muscle when you try to drop some body fat.
The first thing that so many people do when they embark on their fat loss journey is to stop lifting heavy and swap it out for higher repetition work with lower weights accompanied by shorter rest periods.
The train of thought in regards to this is increasing caloric expenditure and trying to “carve” out cuts and “tone” separations.
Now there is nothing wrong with incorporating this sort of training, it’s actually highly advisable as it is a great way to increase training volume which will definitely aid fat loss.
But cutting out the heavy lifting altogether is not necessary and could be detrimental to your aesthetic goals.
Take home point: Incorporate higher repetition work with lower weights BUT also include your heavy weight training to keep the muscle you have earned.
One heavy compound lift (squat, deadlift, bench) per session is all that is needed to maintain your strength while you focus on fat loss.
- Incorporate HIIT:
We have all heard of High Intensity Interval Training or HIIT. Seems to be the new fad. But do you really understand the benefits of this over Low Intensity Steady State (LISS) training?
Obviously, going for nice long cycles on the weekend has its place for enjoyment, training and socialising, but would you rather spend 20 minutes training or 4 hours on a bike and 2 hours running. I know what I’d choose.
Long periods of training, will also increase the stress hormone cortisol, which will tell the body to hold on to fat stores as a shock to the system. This is something you definitely do not want to do if your goal is fat loss.
Would you rather look like a sprinter or a marathon runner? You be the judge.
Take home point: By minimising rest periods we automatically increase the intensity. Try a Tabata style training, for example train for 20 seconds rest for 10 seconds for 4 minutes only.
If you want to know more about HIIT training read a blog we did on it here: https://www.thebodyconsultants.com/tbc-greatest-hiits/
- Doing Too much:
This is a hard pill for many to swallow. We all know at least one person who smashes themselves in the gym day in, day out, living the shred life all year round yet doesn’t look that much different.
Granted, some do look extremely good but these are fitness/physique models who are paid to train, eat and recover.
The ones that don’t look so good, are stressing their system way too hard without adequate recovery and end up looking a deflated water balloon.
You have other things in your life going on such as work, kids, traffic, watching The Mountain crush The Viper’s skull in Game of Thrones.
In terms of our physiology we all have a “pool” of stress reserves that we can allocate in a day (I will do another blog on stress in the near future to discuss this further).
Training in itself is a stress that takes from this pool. You cannot weight train 7 times, perform 2-3 bouts of hit plus boxing with the girls once a week and think you are going to achieve your desired physique.
MORE IS NOT ALWAYS BETTER!
When the body is chronically stressed, it makes it harder and harder for you to release stored body fat. You are not smarter than your body so stop trying to fight it with excessive exercise and training. You have other shit going on in your life to worry about getting in 10 sessions a week.
Focus on getting 3-4 good QUALITY weight sessions at the gym accompanied with adequate nutrition and sleep and then go from there. You can always add more training, HIT, food, cardio when things stop working for a while.
Take home points:
- Be patient. Do not use all your tools in one swoop. Start conservative, then add as needed. Stay on a plan for 3 weeks minimum before adding a new stimulus to your program.
- Make sure your weight training sessions are good quality and are of a high intensity. This is where hiring a coach can really come in handy. You are your worst own enemy when it comes to exercise selection. You will do what you’re good at and disregard what you’re not good at/or too hard.
- Always be striving to do the LEAST amount of work for MAXIMUM results.
Training plays a big part in constructing an aesthetically pleasing physique.
Choosing what type of exercise is very VERY important as this will decide whether you hold onto your muscle or lose it and become a smaller softer and not leaner version of your current self. (something any right minded individual would not want)
In saying that, though, nutrition and sleep are big players when it comes to fat loss. All three need to be optimised for best results.
If you want help with taking your physique to the next level email me at email@example.com.
Thanks for reading.
Ivan ‘cardio, hell no’ Gavranic