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Fat Loss Training

 

Double-abs

 

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.

 

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.

 

Article adopted from T-Nation by Andrew Heming 

THE FORGOTTEN BENEFITS OF THE TURKISH GET UP

TGU

 

We like what is new. Look at how well Apple has benefitted every time they release the latest iPhone, iPad, or Mac. The followers of Apple are fiercely loyal. The nice thing about Apple and this craze over their products is that they are continuously pushing the technology forward. The downfall is the marketing craze they generate surrounding the release of their latest and greatest product. Is the need to push the industry forward generating their drive, or is it the all mighty dollar?? I would like to think it is mostly an internal drive to be better than they were yesterday, but in reality they are a for profit business that is selling products that no one else on the planet can create. If we look at the technology that Apple has popularized, they weren’t the first to actually come up with some of their most popular products – Sony had MP3 players on the market well before the iPod exploded. What Apple did was popularize and market it in a manner that the public had to have it. Big mistake for Sony.

When Pavel introduced kettlebells to the West several years ago, the Turkish get up was reintroduced. Pavel didn’t “create” the get up, he just dusted it off and pulled it out of obscurity. Brett Jones and Gray Cook shed new light on the get up as a wonderful mini-assessment and corrective drill with the CK-FMS, Kalos Thenos, and Kalos Thenos 2. Dr. Mark Cheng added the high bridge to promote hip extension and the get up was forever changed – and controversial. To high bridge or to low sweep, that is the question. The answer is always going to be: it depends on your goals. The popularity of the get up soared! The get up was a rock star – everyone was doing get ups, get up variations, get up breakdowns, and heavy get ups. YouTube loved it! The pendulum had swung to the overexposure side of the board. But like it has been said before, after every peak is a valley – we are in that get up valley.

Let’s take a deeper look at why the get up is so powerful and so diverse in its application. Before we do that, let’s look at crawling. Crawling, much like the get up has been around for a while – no one invented it and no one entity owns it. It is a powerful but small part of the entire neurodevelopmental sequence (the progressive development of movement patterns and strength that begins at birth and continues until we are vertical).

 

Movement Patterns

The earliest I can find that it was used clinically was in the early 1970′s by Mosh Feldenkrais. I watched Gray Cook drop the IQ of an entire room several years ago when he asked people to crawl. Why is it so beneficial? Here is a list of the reasons:

  1. Promotes cross lateralization (getting right brain to work with left side)
  2. Promotes upper body stability
  3. Promotes lower body stability
  4. Promotes reflexive stability of the trunk and extremities
  5. Ties the right arm to the left leg, and left arm to the right leg
  6. Gets the upper extremities working reciprocally (legs too)
  7. Stimulates the vestibular system (1 of the 3 senses that contribute to balance)
  8. Stimulates the visual system (the second of 3 senses that contribute to balance)
  9. Stimulates the proprioception system (3rd oft he 3 systems that contribute to balance)
  10. Promotes spatial awareness
  11. Develops a front/back weight shift
  12. Develops upper body strength, trunks strength, and hip strength

Quite a few things, that essentially make crawling kind of awesome. But, it’s biggest limitation is that the orientation of the body never changes (crawling is always done on all 4′s with the he trunk parallel to the ground) and loading it (volume, resistance, etc) defeats the purpose of crawling. Crawling’s biggest gift to the world of movement is the neurologic adaptations it promotes. That is pretty much it. During the NDS once an infant is proficient at crawling and has developed adequate strength and stability, they move up the sequence to walking. Being vertical is a much better posture to develop strength, power, metabolic loading, etc. Developmentally that is where a majority of those attributes are developed. All that being said, every person I see is likely to crawl. Once they have nailed it, we only revisit it as a quick assessment. I also recommend everyone brush their teeth – this gives you a shiny grill and is good for cardiovascular health (huh?). After meals for about 2 minutes at a time is adequate. I don’t recommend they brush for 10 minutes, or with a heavier brush, or brush too hard.

Back to the get up. Why is it so beneficial? Here is a list of reasons:

  1. Promotes cross lateralization (getting right brain to work with left side)
  2. Promotes upper body stability
  3. Promotes lower body stability
  4. Promotes reflexive stability of the trunk and extremities
  5. Ties the right arm to the left leg, and left arm to the rightleg
  6. Gets the upper extremities working reciprocally (legs too)
  7. Stimulates the vestibular system (1 of the 3 senses thatcontribute to balance)
  8. Stimulates the visual system (the second of 3 senses thatcontribute to balance)
  9. Stimulates the proprioception system (3rd of the 3 systemsthat contribute to balance)
  10. Promotes spatial awareness
  11. Develops a front/back weight shift
  12. Develops upper body strength, trunks strength, and hip strength

Does that list look familiar? Unlike the limitation of crawling (only occurring in one posture) the get up works thru several postures of the NDS – Supine, Rolling, Crawling, Asymmetrical stance, Single leg stance, and Symmetrical stance. Additionally, as a lift you can proceed to adding substantial load to the get up to magnify the strength and stability components. So, even though we are in The Valley of get up popularity, the get up is just like crawling – only much better.

One of the overlooked benefits of the get up is a misconception that the name presents. The “up”. How does an infant rise to standing from either a seated, quadruped, or kneeling posture? I’ll bet you answered with “they pull up”. You, my friend, are wrong. It appears that they pull themselves up – but they are infants and lack the upper body strength to physically pull themselves up. What appears as pulling up, is them placing their hands above shoulder level and pressing down. This pushing down activates several trunk stabilizers which allows them to push their feet into the ground to rise up. So, in essence what they are doing is pushing down to get up. The get up is the PERFECT representative of this overlooked developmental feat – one that crawling neglects. The only way to initiate the roll to elbow is by pressing into the giant globe beneath us. This pressing into the ground is what generates the needed stability to move into a vertical position.

 

 

The point of this? Everyone who has read Simple and Sinister or has the initials SFG behind their name have the tools to apply the greatest (until someone can emphatically disprove it) neurological movement ever. Can you crawl? By all means, go for it. But my question to you is just like my question about Apple – are you crawling to get better or are you crawling because you have been convinced you can’t get stronger without it? The benefits of mastering the get up have been swallowed up by the recent craze in popularity of crawling and other movement based systems. If it is good enough to balance out the swings in the Simple and Sinister program, there is probably a good reason why.

 

Adopted from www.Strongfirst.com and article written by BY BRANDON HETZLER, SFG TEAM LEADER

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What to expect

At PFC, we are committed to creating a comfortable and safe environment for our clients workouts.

PFC believes in the effectiveness of functional training and uses this exercise methodology to train its clients. Equipped with various functional training equipments, the facility aims to allow maximum movement to allow clients to exercise and perform at their optimum level.

Clients can expect to the comfort of completing their workout in a quiet and personal environment with their trainers with minimal distraction and disruption.

About PFC Studio Founder

Jeremy Ng

Jeremy Ng is the founder of Personal Fitness Coach. He is a National Academy of Sports National NASM) and American Council on Exercise (ACE) certified trainer and is also a certified Emergency First Response (EFR) trainer. Thus far, he has worked with clients with physical injuries such as those who have recovered from surgeries and who are in the rehabilitative stage. Jeremy is also experienced in sport conditioning; he helps professional athletes to perform in their optimum level.

He is a seasonal facilitator for fitness and EFR related workshops.