8 Rules for Fat Loss Training
by Andrew Heming
Here’s what you need to know…
• If you’re serious about stripping off body fat, you must make time for proper nutrition. If you don’t have time for this, make time.
• Too often people trying to lose body fat just use intense metabolic resistance training and HITT (high intensity interval training). With fat loss programs, you need to switch as needed to different strategies such as metabolic resistance training, strength training, bodybuilding, and strength plus conditioning.
• When designing a weekly plan for your training, consider how different styles of training affect different systems and thus affect recovery. You need to allow for some “space” between different kinds of stressors such as nervous system stressors, joint stressors, spinal compression, and metabolic stressors.
• When trying to burn fat, you should rotate between different types of alactate (without lactic acid) conditioning that consists of short, intense work and lactate (produces lactic acid as a byproduct) conditioning that consists of longer duration work.
Want to lose body fat quickly and keep it off? Stop following those mainstream fitness workouts designed for your granny. Real fat loss training should build calluses on your hands. Here are eight rules for effective fat loss training, plus a sample workout plan that puts them all into action.
8 Rules for Fat Loss Training
1. Prioritize Nutrition
Yes, this is a training article, but nutrition is the single most important thing for fat loss. If you’re serious about stripping off body fat, you must make time for grocery shopping, cooking, meal prep, doing dishes, and keeping a food journal. If you don’t have time for this, make time. Cut down on time wasters like social media, web surfing, playing on your cell phone, or TV.
If you truly have eliminated every possible time waster and are still pressed for time, train less to have the time to take care of your nutrition. That’s right, train less! For example, in my fat loss programs, I have Tuesdays and Saturdays as shopping/meal prep days. You can still train on these days, but if you’re truly pressed for time, sacrifice your training on these days to take care of your top priority for fat loss – your nutrition.
As far as what to eat, there’s no rule that says you have to perfectly follow a particular diet. You probably already what foods are getting you into trouble. However, certain aspects of certain diets are worth emulating. For instance, you can take aspects of the paleo diet (natural, single-ingredient foods, meats, fish, whole eggs and vegetables) without unnecessarily restricting other foods that are not paleo but still support your training goals, like quality supplements such as fish oils, BCAA’s, protein, peri-workout nutrition and some starchy carbs such as rice).
2. Pick Big, Hard Exercises
Regardless of your goals, effective training starts with picking the right exercises. The best exercises for fat loss are the best exercises for almost any goal. The big, hard compound movements are the ones you should be doing.
3. Get Stronger
While most people understand that getting stronger is important for building muscle and enhancing performance, its relevance for fat loss is often overlooked. When your goal is fat loss, you want to burn as much fuel as possible. To do this, you want your body to be as fuel inefficient as possible. One of the huge problems with cardio for fat loss is that the more you do, the better you get at it and thus the more fuel efficient you become. With resistance training the opposite is true. The better you get at strength training, the more weight you can lift and the more it takes out of you. Spending some of your training time getting stronger allows you to do all your other forms of training (e.g., metabolic resistance training, conditioning) at a higher/faster level and this makes them even more effective for getting rid of unwanted body fat.
4. Build Muscle
Virtually everyone trying to lose body fat should gain some muscle. Most people know this, but it bears repeating again and again. Even a few extra pounds of lean muscle means a lot more calories burned each day.
5. Jack Up Metabolism Post Training
Years ago exercise scientists told us to do long, slow cardio in order to burn fat. However, this answer was a response to the wrong question. Fat loss training isn’t about what burns the most amount of fatduring a training session, it’s about what burns the most amount of fat in a 24 hour period. Short, high-intensity exercise creates an oxygen debt (known in geekspeak as E.P.O.C., or excess post-exercise oxygen consumption) and this results in a metabolic boost long after the training session is over.
6. Schedule Wisely
When designing a weekly plan for your training, consider how different styles of training affect different systems and thus affect recovery. For example:
Joint stressors: sprints, high impact jumps, heavy barbell training
Spinal compression: heavy squats, deadlifts, farmer’s walks.
Nervous system stressors: speed/power training, heavy, low-rep training (especially >90% 1RM), training to failure
Metabolic stressors: lactate work (i.e., doing things that last about 30 seconds to 3 minutes and produce a lot of lactic acid. Great for fat loss, but harder to recover from).
Allow for some “space” between different types of stressors. For example, if you stress something one day, do a lighter session or work a different type of stress the next day. The sample plan at the end will show you how to program this.
7. Rotate Strategies
As with any goal, following an effective program will only work for so long before you hit a plateau. Too often people trying to lose body fat just use intense metabolic resistance training and HITT (high intensity interval training). While these are excellent, they won’t work forever. With fat loss programs, switch as needed to different strategies such as the following:
Metabolic resistance training: Use moderate weights for moderate reps while alternating upper/lower body exercises or doing whole body circuits.
Strength training: Use more traditional strength training methods to allow you to lift more weight when you return to metabolic resistance training.
Bodybuilding: Focus on building lean muscle to raise metabolic rate and doing brisk walking to burn a few extra calories.
Strength plus conditioning: Focus on getting stronger in the weight room and doing challenging forms of conditioning to boost EPOC (that after-burn effect).
The trick is to not only periodize your training, but to periodize your diet, too. When some people try a lower-volume strength training program, they find they gain fat. This isn’t because of the training. Obviously, strength training doesn’t cause fat gain. However, if you switch from higher volume training (think typical fat loss metabolic stuff) to a lower volume training (think powerlifting program) and don’t drop down your carbs and total calories, you’ll gain fat.
8. Get Outside
We’re made to be outdoors. While it’s not always practical to haul a whole barbell set outside or train at Muscle Beach, look to do something physical outside. Run sprints at the track, find a hill and do sprints, push a Prowler or pull a sled. Grab a sledgehammer and try to beat an old tire to a pulp. Also, consider bringing minimal equipment like kettlebells to a park and having an outdoor session. Or, do what I do, which is train with barbells in my basement gym and then do farmer’s walks up and down the sidewalks of my neighborhood. Also, doing some other activities such as sports or outdoor recreation is great to not only burn a few extra calories, but also to have fun, reduce stress, and enjoy the benefits of the finely conditioned machine you’re building in the gym.
"How Lifting Changed My Life Forever"
Muscles and Metabolism
by Fitness & lifestyle coach, writer, veteran and mom, Neghar Fonooni is passionate about empowering women through strength.
Lifting weights regularly promotes the growth of lean mass, which is an integral part of any fat loss journey. Put simply, muscle helps cultivate a healthier metabolism because the more muscle your body has, the more calories it will burn at rest. In addition to increasing metabolism, lifting weights promotes natural growth hormone production, which in turn helps reduce insulin sensitivity.
In my time as a coach, I often hear ladies afraid that lifting weights will make them “bulk up.” They can sometimes be deterred from lifting weights for fear of being “manly” or “too muscular” so let me go ahead and allay your fears: lifting weights won’t turn you into She-Hulk overnight (although I would argue that She-Hulk is pretty much the best Super Heroine ever, as she promotes body acceptance and self-love).
You’ll build muscle through strength training, of course, but you won’t pack it on in absurd amounts and it won’t happen instantly.
Simply put, women do not have the testosterone necessary to support that kind of muscle growth. If gaining muscle were so easy, body builders wouldn’t spend hours in the gym for years on end in an effort to bulk up.
Genetics, nutrition, and training methodology all play a part in how your body will transform, but if you train to be strong, and eat to support that, you’ll end up with an athletic, feminine physique.
Not to mention, that although you can certainly lose fat and gain strength doing a number of things, only lifting will allow you the most bang for your buck. As a busy mom and entrepreneur, I understand deeply how precious time is. It’s our only non-renewable resource, and we must use it wisely, especially when we’ve got multiple commitments and obligations.
I don’t always have a lot of time to devote to exercise, but if time is limited, I always prioritize lifting.
You can easily make use of 20, 15, 0r even 10 minutes of weight training to maximize your time, by speeding up the rate at which you lift or ramping up the intensity. Utilizing training methods such as Metabolic Resistance Training, Complexes, Density Training, and what my good friend Jen Sinkler calls “Lifting Weights Faster” you can burn fat and build strength even when time is of the essence.
Meaning that you don’t have to spend an hour doing cardio, and another 30 minutes on the machines, followed by 30 minutes of stretching. You can save time and attack your fitness goals, all by choosing to prioritize weights. “I don’t have time to exercise” can be a statement you never utter again. Sometimes it’s simply a matter of setting a timer for how much time you do have, and then doing as much as possible in that time frame.
If you utilize the right training programs, you’ll build a strong, athletic, lean physique—provided that your nutrition is on par with your fitness intentions.
You’ll want a good mix of strength training and metabolic resistance, paired with a nourishing diet packed with protein, fresh produce, and healthy fats. If done correctly, lifting weights will help turn your body into a fat loss machine—making the weight room one of the most important stops on your fitness journey.
- See more at: http://www.tonygentilcore.com/blog/a-womans-journey-of-strength-how-lifting-changed-my-life-forever/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+tonygentilcore+%28TonyGentilcore.com%29#sthash.bEjG38Ww.dpuf
Why You Should Eat the Whole Egg
To eat or not to eat the chicken’s egg yolk, that is the question.
At least it’s our question. While Mr. Shakespeare may disagree, that is the question that has fueled the egg controversy for the past 10 years. Until recently, Americans were recommended to limit their consumption of eggs, particularly the fatty, cholesterol-containing egg yolks. But current research indicates that these recommendations may be outdated. Read on to find out if you should swap your egg white omelet for a fluffy yellow one.
A 2013 meta-analysis of 16 studies showed that moderate egg consumption (defined as up to 1 a day) is not related to heart disease. Other studies from the past decade have had similar findings. The take away is that, if you’re a healthy individual, feel free to eat your egg a day. But hey, we said one! Daily, four-egg omelets with a mountain of bacon and sausage are still a no-no.
Heart health is important for everyone. Here is what the American Heart Association recommends for protecting your ticker.
An egg-cellent power food
Despite their demonization over the years, eggs are one of nature’s greatest power foods. In addition to being a great source of protein and micronutrients, the average egg is only 70 calories! Talk about getting the bang for your buck. And while many people believe that egg whites are the healthy party of the egg, the truth is that it is actually the yolk that contains some of the best nutrients. Below are some of the nutrients you throw away when you opt for egg whites instead of whole eggs:
- Vitamin D: a fat-soluble vitamin that supports your overall health and helps you absorb calcium so can you maintain strong bones
- Lutein and zeaxanthin – two nutrients found in eggs that keep your eyes healthy by preventing macular degeneration
- Vitamin B-12: a water-soluble vitamin that promotes healthy blood and nerve cells and prevents a type of anemia, called megaloblastic anemia, which makes you feel weak and tired
- Riboflavin: also known as vitamin B-2, this nutrient works with other B-vitamins to support healthy growth and red blood cell production
- Folic Acid: a member of the B-complex family of vitamins and a form of folate, folic acid also helps ensure adequate energy levels. Pregnant women who don’t consume enough folic acid are at risk of having babies with neural tube defects.
So where did eggs get off getting their bad rep to begin with? It all comes back to the egg yolk and cholesterol. Eggs yolks contain lots of cholesterol: 185 milligrams of cholesterol in a large egg.
Dietary cholesterol: Maybe not so bad after all?
For many years, scientists believed that consuming cholesterol in food products (like eggs) increased the cholesterol in the body and thus led to cardiovascular disease. Emerging research shows that the connection is not quite so linear. It turns out, for healthy individuals dietary cholesterol has a relatively small impact on blood cholesterol. In the egg dilemma, it seems that it is likely the fatty items that often accompany eggs (think bacon, sausage, and cheese) that are contributing to the increase in blood cholesterol. Epidemiological studies demonstrate that, after controlling for these types of confounding variables in the diet, the relationship between cholesterol and heart disease essentially disappears (except in individuals with diabetes).
But there’s a catch: as the old adage goes in nutrition, “everything in moderation.” Experts are giving the green light to eat one whole egg a day… that is still only 7 yolks per week. The research shows that eating more than that may actually increase your risk of heart failure – at least that is what was shown in one cohort study of male physicians. You can still make your four egg omelets with one-part whole egg to three-part egg whites.
Still worried about your cholesterol? Get tested. InsideTracker plans let you track your cholesterol biomarkers, including HDL and LDL, and dozens of others markers of optimal health. Plus, we’ll recommend personalized nutrition, lifestyle, exercise and supplement interventions to help you reach your optimal levels.
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