Get ripped, lean out, lose fat, keep my butt from sagging.... These are goals I hear everyday when I ask the people I train. I just watched a DVD of a seminar I attended last year by Alwyn Cosgrove, the seminar had some great guidelines for fat-loss which were all PRACTICAL and RESEARCH based. That means if you do it, then IT WORKS.
We will start with the Hierarchy of Fat-Loss from most important to least:
1) Nutrition
2) See #1, yes it's that important
3) Activities that promote lean body mass, burn calories and raise metabolism
4) Activities that raise metabolism and burn calories
5) Activities that burn calories
Now we understand Nutrition is KEY and if you expect a change a body-composition you need to tweak your nutritional habits, more on this later. As for the activities here is what number 3, 4 and 5 correspond to in real life:
1) Strength training and metabolic acceleration training (MET). The first part is a progressive strength training routine which promotes lean body mass. Also, in the case that you are in a caloric decficit you can keep or gain muscle with strength training . The second part is called MET, which is what I typically call metabolic conditioning, this includes timed sets, circuits, countdowns, tabatas and "cardio strength" mixed in with intervals. This type of work can elevate your metabolism for up to 36 hours afterwords!
2) Anaerobic intervals, these are intervals done at a pace that leaves you breathing hard by the end of the set above 85% max HR
3) Aerobic Intervals, intervals in a zone where you are left aware of your breathing under 85% HR
4) Aerobic conditioning, includes long distance pace work
If you have 1-3 hours a week use #1
3-5 hours use 1 and 2
6 plus hours add in 3 and 4
Here is a Nutrition Checklist which is a summary of the seminar:
1) Eat a big breakfast
2) Eat at regular intervals throughout the day
3) eat 3-5 meals
4) reduce the amount of refined carbs in the diet, basically go low-carb, still eat VEGGIES!
5) Supplement with Fish Oil as well as protein if you are not eating protein every meal
6) balance your Glycemic Load, basically eat carbs, protein and fat EVERY meal
7) drink tons of water, 1/2 body-weight in ounces
8) Take advantage of the post workout period by having a post-workout meal, with in 30-45mins after the workout.
All the recommendations above are researched backed and applied to everyday gym goers and it works. If you want to borrow the DVD let me know!
Note that strength training means it needs to be progressive and challenging. Just lifting a weight WILL NOT get it done. Become technically sound at a lift then overload it and lift heavy! Also note that the MET type of training should be activities that you are proficinet at and can use to get an cardio response as well as strength training. I post videos and articles on this frequently since this is hardest to "get."
Bottom line is that you need to plan what you will eat for the week use these nutrition tips, strength train hard and get in some MET and enjoy the results!
Any questions, comments do not hesitate to contact me
Happy training
SM
Sergiom_personaltrainer@yahoo.com
Comments