FAT LOSS train­ing plan

Set­ting your train­ing plan is an in­te­gral step for fat loss, writes MATT NOR­RIS in Part Two of a three part se­ries.

New Zealand Fitness - - IN THIS ISSUE - By Matt Nor­ris

Like nu­tri­tion, we have many dif­fer­ent meth­ods avail­able to us but there isn’t a “best” or “only” way to get your de­sired re­sults. When train­ing to lose body fat most peo­ple will con­cen­trate on car­dio and try­ing to burn calo­ries. That is one way to do look at it. My­self, I like to think long term like we have talked about in the nu­tri­tion sec­tion. We are look­ing to main­tain this for life, not just a few weeks.

If not lots of car­dio, then what? Strength train­ing!

You see, burn­ing lots of calo­ries in the gym is great, but I want you to start think­ing about your mus­cles and how you want them to look. A word that gets thrown around is “tone”. “I just want to tone up.” “I want to look toned.” These are all quotes that get said to me reg­u­larly, yet “ton­ing” is not pos­si­ble, you are ei­ther try­ing to build mus­cle (be an­abolic) or you are wast­ing mus­cle or burn­ing it as fuel (catabolic). There isn’t a mid­dle ground. That is what you need to re­alise when look­ing for fat loss.

If you have tried hours of car­dio al­ready, you know it’s not very fun and once you stop burn­ing all those calo­ries through train­ing then you find it easy to gain weight again. Here is the rea­son why:

Mus­cle is ac­tive tis­sue burn­ing up to 50 calo­ries per pound and that is some­thing we want to main­tain when di­et­ing. If we lose mus­cle then our meta­bolic rate low­ers mean­ing we don’t need to eat as much and that sucks when you are al­ready low­er­ing your calo­ries to make a deficit.

This is where strength train­ing comes in to play, if you are eating enough pro­tein, (see last is­sue), then as long as we give the mus­cle stim­u­lus to grow we can main­tain or even in some cases build a small amount of mus­cle even when di­et­ing.

How to make sure we don’t lose mus­cle and keep ac­tive tis­sue?

Full body work­outs are awe­some for main­tain­ing mus­cle mass and torch­ing calo­ries at the same time. Train­ing four days a week us­ing re­sis­tance train­ing can re­ally im­prove the way you look and add in a few small car­dio ses­sions and your will have that body you have al­ways dreamed off in no time.

When I build a train­ing pro­gramme I have sev­eral move­ments that I like to hit. This may be slightly dif­fer­ent to the old body part split style of train­ing, but I find this works great and is easy to use.

LEGS (Hip dom­i­nant / knee dom­i­nant) – Dead­lifts, hip raises, squats, lunges. PUSH – Press-ups, shoul­der presses, PULL – Pull ups, seated rows. CORE (Ro­ta­tional / anti-ro­ta­tion) – Planks, ca­ble ro­ta­tions, wood-chops.

GAIT – Lunges, walk­ing, farmer’s walks, sled pushes.

I have grouped all the leg and core ex­er­cises to­gether to make it eas­ier. What I would like you to do is make your own list of ex­er­cises and put them into a chart.

These are all fun­da­men­tal move-

ments that will help you, not just with fat loss, but also day-to-day life. Our aim is not just to lose fat, but also to move and feel bet­ter. If you feel great you will want to move more and that doesn’t just mean in the gym, but so­cial sports and gen­eral play.

So when we go into the gym we want to make sure we hit all the ar­eas we men­tioned above. If you do this then you have had a good and pro­duc­tive work­out.

Fat Loss pro­grammes – are they any dif­fer­ent?

A sim­ple an­swer is, no. The pro­grammes I like to use for fat loss could be used for strength or hy­per­tro­phy. The main dif­fer­ence is the sets, reps, tempo and rest in­ter­vals. These are the vari­ables, which can make a pro­gramme go from a strength-based pro­gramme to a fat loss pro­gramme.

Sets, reps, rest and tempo

When you get a pro­gramme, it’s not just all about the ex­er­cises; what’s more im­por­tant are the de­tails.

SETS – are the amount of time you have to lift your pre­scribed reps. An ex­am­ple would be 3 x 10, which would mean you would com­plete 10 reps then rest and go again.

REPS – are the amount of times you will have to lift the weight. On a squat low­er­ing and then stand­ing back up would be one rep.

REST – If you look round your gym next time you’re there, you will see lots of peo­ple just stand­ing around, play­ing on their phones and ba­si­cally not pay­ing at­ten­tion to rest times. Rest times are im­por­tant. If you rest too long, we will not get the phys­i­o­log­i­cal re­sponse we are af­ter.

TEMPO – is very rarely used in gyms and it is some­thing I like to play with when pro­gram­ming. This is the amount of time spent to lift and lower the weight. It is usu­ally counted in four num­bers such as 3010. On a squat that would be three sec­onds to lower, naught sec­onds at the bot­tom, one sec­ond to stand up and then naught sec­onds be­fore you lower again.

Putting it all to­gether

So now we know all the com­po­nents of a train­ing pro­gramme, lets put them to­gether. For a fat loss pro­gramme I like to com­plete al­ter­nat­ing sets. This means com­plet­ing one ex­er­cise, rest­ing, then com­plet­ing another be­fore go­ing back to the first. Here is an ex­am­ple A1: Squat A2: Press-ups This way we get to use the time we have more ef­fi­ciently and get the most out of each work­out.

I have given you an ex­am­ple of a train­ing pro­gramme and tem­plate so you can cre­ate you own.

In the next is­sue, Part Three, I will teach about what car­dio you should do, warm up, cool down and other tips and tricks to keep you mo­ti­vated.

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