Fitness Ablaze: Fat Loss 101

Submitted by Fitness Ablaze 

Here at Fitness Ablaze the most common goal mentioned is achieving fat loss. People want to lose fat, gain lean muscle, which will ultimately make them look and feel better. We are always excited to help each individual who begins one of our programs. Sometimes the first step is educating individuals about the most effective and efficient methods to achieving fat loss. I will be explaining these methods below. Here is the order people should follow if their goal is fat loss.

1. Nutrition
2. See #1 – it’s that important
3. TIED: Metabolic Acceleration Resistance Training & Strength Training
4. High Intensity Anaerobic Interval Training
5. High Intensity Aerobic Training
6. Low Intensity Aerobic Training

Now the order you should apply each training method based on how much time you have to train (nutrition is a given)

1. If you only have 3-4 hours per week- only use #3
2. If you have 4-6 hours- use #1 and #2
3. If you have 6-8 hours available- add #3
4. If you have more than that available- add #4

Strength Training is a method of training for burning fat not because of the calories burned during the actual workout but because of what it does to the body. When we challenge our muscles (active tissue in the body) to work hard in a strength-training program then you will increase your metabolism over a longer period of time. The amount of energy that it takes to recover from these sessions will increase your metabolism over a longer period of time. The amount of energy that it takes to recover from these sessions will spur an increase in caloric expenditure and also give you a hormone response that allows you to handle carbs better and burn fat.

This includes heavy lifting and most likely total body two to three days per week to get maximal results

Now before you freak out realize that heavy lifting is relative. If you are a beginner and just starting then you aren’t expected to break any world records in the squat and deadlift on your first day, but you should be performing some variation of those lifts with weights and in rep ranges that challenge you.

Here are two Basic sample days:

Day 1

1A) Plank Variation 2x30s

1B) V-ups 2x30sec

No rest between exercise and 30s rest after each super set

2A) Squat Variation ( Goblet, Front, Back) 4×8-12repetitions

2b) Push Up Variation 4×8-12repetitions

Minimal rest between sets and 60s rest between super sets

3A) Single leg movement (split squat, lunge, step up) 3×12-15

3B) Pulling Exercise (row, pull up, etc) 3×12-15

Minimal rest between sets and 60s rest between super sets

Day 2

1A) Side Plank Variation 3x30s

No rest move from side to side until you finish

2A) Deadlift Variation ( RDL, KB DL, BB DL, TB DL) 4×8-12

2B) Rowing Variation (DB row, Band row, inverted row) 4×8-12

Minimal rest between sets and 60s rest between super sets

3A) Single Leg Variation (Rev Lunge, SL RDL, Skater Squat) 3×12-15

3B) Push Up Variation 3x 15-20

3C) Mountain Climber or Bear Crawl 2x30s

Minimal rest between sets and 60s between super sets

You can alternate these training sessions for either 2 days per week or 3 days per week taking one day off rest and recovery in between and get great results.  Guys should stick to lower rep ranges for the lifts and the ladies should work towards the higher rep ranges (to begin with). The goal is to challenge yourself during the workout with weights that are heavy enough to cause you to work but never to fail on any lift. You should always feel like you could get 1-2 more reps at the end of your last set.

The beauty of this set up is that you can change out exercises every 3-6 weeks to add some variety and constantly challenge your body. However, don’t change them more frequently than that. For 3-6 weeks attempt to lift a heavier weight or more reps each time you do the workout. So if on day 1 you did a 40lbs goblet squatter for 10reps the next time you perform that workout you will want to either do more reps or do more weight for the same number of reps.

That is strength training made simple.

Metabolic Acceleration Resistance Training

Metabolic acceleration resistance training is ideally the second program I would prescribe people to incorporate (strength training first) because you must learn the basic technique of the foundational lifts and/or movements (squat, lunge, bend, push , pull, twist, single leg stance) to ensure you are capable of completing the exercises and decrease any chances of injury.  We still focus on strength. The goal isn’t to push lightweights around until you sweat and “feel the burn”. The goal is to use short rest periods and setting up exercises in alternating fashion to create a big time metabolic disturbance. Basically, short rest with big movements= a higher metabolism.

There are two simple ways to set this up. The first involves working with basic strength movements and having short rest between your sets or you can work directly off of time.

Examples

Day 1

1A) KB Swing x15

Rest 15-20s

1B) Push ups x12

Rest 15-20s

1C) Alternating Reverse Lunge x8/leg

Rest 15-20s

1D) DB Single Arm Row x12 each arm

Rest  15-20s

1E) Burpee x10-15

Rest 15-20s

1F) Plank to Push Up x10-15

Rest 60-120s

You would then repeat this 2-3 times (3-4 rounds total)

Day 2

1A) KB or DB Goblet Squat 40s

Rest 20s

1B) TRX Row 40s

Rest 20s

1C) Split Jumps 40s

Rest 20s

1D) DB Push Press 40s

Rest 20s

1E) Mt Climbers 40s

Rest 60-120s and repeat this 2-3 more times (3-4 rounds total)

You can alternate between these two workouts for a month and then change the exercises. Make sure you include rest day between the workouts.

High Intensity Anaerobic Interval Training would include such training sequences such as sprints, kb swings, bike sprints, hill sprints, and other high intensity interval training sequences.

High Intensity Aerobic Training– higher intensity jogging, biking, etc

Low Intensity Aerobic Training– slower paced jogging, walking, biking, etc…

I am assuming the majority of people start backwards when their goal is fat loss. They will start with low intensity aerobic training, progress to high intensity aerobic training, then to high intensity anaerobic interval training, and finally incorporate strength training and metabolic resistance training. If you haven’t achieved your fat loss goals give the above methods a try, it may just be what you are missing to take your fitness to the next level.