The Hierarchy of Fat Loss by Alwyn by Alwyn Cosgrove Cosgrove | | 04/11/07
Tags:
Fat Loss Training Metabolic Conditioning
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Even when time is a limiting factor, you can still attack fat an maintain muscle mass! "he hierarchy of fat loss starts with iet! "he ne#t ste$ is e#ercise that raises the metabolism, $reserves muscle, an torches fat! "here are five levels of e#ercise! "he most effective level inclues weight lifting, circuits, full boy workouts, an training in the hy$ertro$hy re$ ranges! "he less time you have available to train the more im$ortant it will be for you to $rioriti%e your fat loss efforts! As your time increases your training can e#$an!
Time: The Limiting Factor
Chasing two goals at once will always com$romise results! Es$ecially when it comes to muscle growth an fat loss! &ften it comes own to one limite resource' time! (f your goal is to lose fat, then a $erioi%e training a$$roach with a s$ecific fat loss $hase )four weeks, si# weeks, eight weeks* where you focus e#clusively on fat loss will always yiel better results in the long run than trying to +uggle two com$eting goals! A $owerlifter trying to lean out will be better serve by
not $owerlifting
for
a $erio of time! y focusing on getting lean an then going back to $owerlifting training, he won-t fall into the ineffective ownwar s$iral of trying to maintain his strength an get lean at the same time! .or the $owerlifter, a 1week $rogram that inclues weeks of harcore fat loss work, followe by weeks of $owerlifting, will yiel better results than 1 weeks of trying to o both simultaneously! "ime is limite! 2ost of us can only train a few sessions a week! 3ith time being our limiting factor, how o we ma#imi%e leanness y $aying attention to the hierarchy of fat loss!
The Hierarchy of Fat Loss
1!Correct nutrition "here-s nothing that can be one trainingwise to uno a $oor iet! 5ou have to create a caloric eficit an get enough $rotein an essential fats! "here-s no way aroun this! 6ome say that the only ifference between training for muscle gain an training for fat loss is your iet! "hat-s a massive oversim$lification, but it oes reinforce how im$ortant nutrition is! ! Activities that burn calories, $romote muscle mass, an elevate metabolism
(t-s fairly obvious that the bulk of calories burne are etermine by our resting metabolic rate or 828! "he amount of calories burne outsie of our resting metabolism )through e#ercise an the thermic effect of feeing* is a smaller contributor to overall calories burne $er ay! 3e can also acce$t that 828 is largely a function of how much muscle you have on your boy 9 an how har it works! "herefore, aing activities that $romote or maintain muscle mass will make that muscle mass work harer an elevate the metabolic rate! :! Activities that burn calories an elevate metabolism "he ne#t level of fat loss $rogramming woul be a similar activity! 3e-re still looking at activities that eat u$ calories an increase E;&C )E#ercise ;ost &#ygen Consum$tion*! E;&C is the metabolic rate-s recovery back to $ree#ercise levels, which can reon-t s$en your limite time oing the least effective work!
6tart with the training that will o the most for you, then e#$an from there if you have more time!
The Top Five Fat Loss Training Methods 1.Metabolic Resistance Training
?se resistance training as the cornerstone of your fat loss $rogramming! 3ork every muscle grou$ har, fre
"hat-s a significant timeframe for metabolism to be elevate! (f you traine for one hour on 2onay morning, you- still be burning more calories )without training* at minight on "uesay! 6tuy B' 8esearchers assigne overweight sub+ects to three grou$s' ietonly, iet $lus aerobics, iet $lus aerobics $lus weights! "he iet grou$ lost 14! $ouns of fat in 1 weeks! "he aerobic grou$ lost only one more $oun than the iet grou$! "heir training was three times a week starting at :0 minutes an $rogressing to 0 minutes over the 1 weeks! @othing s$ecial! ut the weight training grou$ lost 1!1 $ouns of fat! "hat-s 44D an :D more than iet an aerobiconly grou$s res$ectively! "he aition of aerobic training in-t result in significant fat loss over ieting alone!
8 Rles for Fat Loss Training Related: "hirtysi# sessions of u$ to 0 minutes is a lot of work for one aitional $oun of fat loss! ut the aition of resistance training greatly accelerate fat loss results! 6tuy B:' 8esearchers ha one grou$ of $eo$le o four hours of aerobics $er week an another grou$ weight train three times $er week! "he secon grou$-s weight training $rogram was 10 e#ercises mae u$ of 4 sets of 1 re$s!
oth grou$s lost weight but the resistance training grou$ lost significantly more fat an in-t lose any lean boy mass, even at only 00 calories $er ay! @ote' 8esearchers mae the calories e#tremely low to take ietary variables out of the e
decreased theirs!
8esistance
training is a more $rouctive stress to the boy than a starvation iet! 3hat o you o for metabolic resistance training .ull boy workouts in a su$erset, triset, or circuit format with non com$eting e#ercises create the biggest metabolic eman! ut it must be one in a re$ range that generates lactic aci an $ushes the lactic aci threshol! "raining legs, back, an chest will burn more calories an elevate metabolism more than an isolate a$$roach training one of them! "he re$ range that works the best is the 1 hy$ertro$hy range, although going higher will work +ust as well with a lesstraine $o$ulation! .or a $owerlifter or an avance boybuiler, oing one ma# effort e#ercise or heavy, lowre$ lift is more than enough to maintain your current strength levels!
!or"ot #$amples for Maintaining %trength
;owerlifter A!
2a# Effort 6
!"ransition into metabolic work! oybuiler A1! ench $ress: sets of 4 re$s A! 8ow: sets of 4 re$s !"ransition into metabolic work!
&.High 'ntensity (naerobic 'nterval Training
"he secon key in fat loss $rogramming is high intensity interval training )(("*! (t burns more calories than steay state an elevates metabolism significantly more than other forms of cario!
&ne stuy $itte 0 weeks of enurance training against 1 weeks of interval training' Energy cost of interval training ,1 calories! Energy cost of enurance training 1:,14 calories )less than half* "he interval training grou$ showe a nine times greater loss in subcutaneous fat than the enurance grou$ )when correcte for energy cost*!
Reglar Cardio )ill Ma"e *o Fat Related: Calorie for calorie, the interval training grou$ lost nine times more fat overall! 2aybe it-s E;&C, an u$regulation of fat burning hormones, or straight u$ F.lu#! Even if the interval training grou$ ha lost the same amount of fat as the enurance grou$, we- get the same results in less time! "hat means interval training is a better tool in your fat loss arsenal!
+.High 'ntensity (erobic 'nterval Training >on-t iscount a lower intensity interval metho with aerobic intervals! &ne stuy looke at highintensity aerobic interval training an its influence on fat o#iation! 6even sessions of ((" over two weeks $rouce marke increases in whole boy an skeletal muscle ca$acity for fatty aci o#iation uring e#ercise in moerately active women!
(n layman-s terms, interval work a$$eare to Gu$regulateG fat burning en%ymes! "his means we can burn more fat in other activities as a result of this inclusion!
,.%teady %tate High 'ntensity (erobic Training "ool number four is +ust har cario work' burning calories! 5ou aren-t working har enough to increase E;&C significantly or to o anything beyon the session itself! ut calories o count! urning a few hunre calories a ay will a u$!
-.%teady %tate Lo) 'ntensity (ctivity Foing for a walk in the $ark won-t burn a lot of calories, it won-t increase muscle, or E;&C! ut it as u$ too! "here isn-t very much research showing that low intensity aerobic training actually results in very much aitional fat loss, but you- have to work to convince me that moving more is going to hurt you when you-re in fat attack moe!
Fat Loss Time Management
(f you-re out of sha$e, on-t listen to anyone who says to wait till you-re Gin sha$eG before you start resistance training! An if you-re lacking time, then you-ll nee to organi%e your training in the most efficient way $ossible! (f you have : hours $er week, use only B1' 2etabolic resistance training! "his ty$e of training involves barbell com$le#es, su$ersets, trisets, circuits, kettlebell combos, etc! 5ou coul o three, onehour training sessions, or you coul o four, 4minute sessions!
%i$ e) Tabata !or"ots for Fast Fat Loss Related:
&nce you-re able to o three hours $er week of total boy resistance training, mi# in other forms of e#ercise! At that $oint, recovery starts to become a concern an intensity is im$aire! (f you have : hours use B1 an B' 3eight training $lus high intensity interval work! At this $oint, any aitional work is usually in the form of high intensity interval training! (-m looking to burn u$ more calories an continue to elevate E;&C! (nterval training is like $utting your savings into a highreturn investment account! =ow intensity aerobics are like hiing it uner your mattress! oth will work, but the return you get is raically ifferent! (f you have hours a B:' Aerobic interval training! Aerobic intervals win out at this $oint because it-s still higher intensity overall than steay state work so it burns more calories! "here a$$ears to be a fat o#iation benefit an will still be easier to recover from than aitional anaerobic work! (f you have hours a B4' 6teay state high intensity aerobic training! (f you-re not losing a lot of fat with si# hours of training alreay, then (- be taking a very close look at your iet! (f everything is in $lace, but you +ust nee to ram$ u$ fat loss for a s$ecial event, then a in har cario, like a long run or bike rie with heart rate at 7D of ma# or higher!
3hy not o as much of this as $ossible then 3ell, the goal is to burn as many calories as you can without negatively im$acting the intensity of our higher $riority activities! (f ( have more time than that a B ' 6teay state low intensity activity! 2ost of us on-t have more than eight hours of training time available $er week! ut if we o, this is when any aitional activity will hel$ to burn u$ calories, which is never a ba thing! 6mart guys call this @EA", none#ercise activity thermogenesis! ( call it moving a wee bit more than normal! (t works because it burns calories but oesn-t leave you tire for your strength training! Fet your boy moving, but on-t work so har that it inhibits recovery an negatively affects our other training!
The Fat Loss /arado$ arer, shorter training works better than easier, longer training! Attack boy fat with a $assion an a singlemine goal! "he best way to o this is with an allout assault im$lementing the hierarchy ( escribe! (t really is that sim$le!
References 6chuenke 2>, 2ikat 8;, 2crie H2! Effect of an acute $erio of resistance e#ercise on e#cess $oste#ercise o#ygen consum$tion' im$lications for boy mass management! Eur H A$$l ;hysiol! 00 2arI)*'4117! E$ub 00 Han J!
Kramer, Lolek et al! (nfluence of e#ercise training on $hysiological an $erformance changes with weight loss in men! 2e! 6ci! 6$orts E#erc!, Lol! :1, @o! J, $$! 1:01:J, 1JJJ! ryner 83, ?llrich (, 6auers H, >onley >, ornsby F, Kolar 2, 5eater 8! Effects of resistance vs! aerobic training combine with an 00 calorie liecember 14, 00*! oi'10!11/+a$$l$hysiol!010J!00
