Training manual for fatloss!!

Over the past years, many programs and diets have been made to tackle with this problem... for the body for life method, Atkins diet, low carb diet, long steady state aerobic... the list goes on and on that in reality, the average reader gets so confused and ends up stuck in a rut, whats even worse, there are times not only are they stuck in a rut but they gain more unwanted pound of fat.

Well, my friends, its about time we "absorbed what's useful and rejectd what's useless" As Bruce Lee would say... its time you found out what really works and why it works. you should also learn what doesn't work and why it doesn't.

Steady state aerobics aka long cardio

1. It burns calories - Ok that's a given. but flicking the remote control also burns calories, walking to the fridge to get that extra fatty food you crave also burns calories.. so it doesn't make sense does it?

2. The so called fat burning zone - Sorry but this isn't really true. The fat burning zone is a concept/idea stating the body burns more calories at low intensity aerobic exercise compared to higher intensity exercise. This is misintrpreted.. true, the body does burn more fat at lower intensity as compared to higher intensity but using common logic, the body burns more fat while you sit on the sofa watching some soap opera or noontime show rather than doing anything else right? and we know that doing this is good for fatloss. Its the "at a percentage" line. At lower intensities, the body may burn 50% of the calories from fat, whereas, at a higher intensity, only 35% of the calories burnt are fat, BUT, higher intensity burns WAAAY MOORE calories and way more fat calories than lower intensities. Think about this often overused but logical example. Sprinters ( who usually run not more than 30 seconds) are much leaner than marathon runners due to their muscle mass.

3. Aerobic exercise makes you a "fat burning machine". Yes it does but this in not what we want. The only wat we can fight off fat is if we have more lean muscle.

VERY F'N TRUE! Aerobic exercise demands more work from the muscles, but nt as much as compaed to other activities. Aerobic exercise doesn't require lean muscle to stay around either... Think of most aerobic exercise classes and you'll see a fat instructor and most students are fat sand often you'll catch them binging away on sweets after the class. Aerobic training makes the muscles more efficient at using fat (don’t get excited – if your car became more efficient at burning gas, especially with the prices of gas now, you'll probably be heading to buy a bicycle right away and use the car less) .
So, if lean muscle is the only tissue that helps keep the fat away, and aerobic exercise makes it smaller, then essentially,you are creating a smaller, less effecient and effective fat burning machine.

4. Aerobic exercise raises metabolism. yes it does but only during exercise. Once your exercise stops, metabolism goes back to normal. Metabolism is also due to the fact how much lean muscle you have. Worst of all, aerobics does nothing in helping maintain lean muscle tissue.It does nothing in contributing to raising your metabolism at rest. Sure, you’ll burn calories while you’re doing it, but will you burn any more at rest as a result of doing aerobics? Hell no!!. And as I'll explain later, you may actually be burning less

This is part 1 of my series.... part 2 will discuss our body's ability to adapt and metabolism

Last edited by Pyrrhus on Sat Aug 19, 2006 1:41 pm; edited 1 time in total

The human body is such a marvelous thing that when God designed it, he put a "special feature": It adapts to anything we attempt to do by doing the exact opposite

Don't drink any water? it will store more water. Does weight training build muscle? in reality it doesn't. What really happens is muscle tissue is broken down and the body adapt to it by BUILDING MUSCLE.

So, by burning a sh!t of calories by doing aerobic exercise, the body adapts to it by SLOWING THE METABOLISM DOWN adn allowing the body to store more fat. Same body-same system

The biggest problem aerobic training has is when you get better with it. In weight training, as you progress, you add weight to the bar and there is somewhat no end. In aerobic training, the work required to run a mile will get less and less as your fitness level improves. So to continue to progress, you either go further (do more work for the same amount of calories) or you run it faster. Going further somewhat defeats the purpose. Is it really enjoyable to spend 40 minutes on the treadmill to burn the calories you one burned in 30 minutes? And going faster involves the same problem. Eventually, the new speed becomes relatively easy that you have to go faster to get the same benefits. Now, as earlier mentioned, there seems to have no end point with weight training, howevr there is an end point with aerobic training. You'll eventually reach a point ithat the intensity is already the end of the aerobic zone. Going any harder will now put your body into the anaerobic zone. So at some point you're not doing aerobics anymore. So, if you stop doing it at some point to get the benefits you want, why not do anaerobic exercise to begin with?

Your metabolism, aka metabolic rate is what determines how many calories you burn on a daily basis. It also determines how many calories you burn on the average. It is affected and controlled by your thyroid, and is also laregely a factor to your muscle mass. To brak it down even further-- every pound you weigh requires calories to maintain; it doesn't take into account the calories burnt in trying to keep the muscle and the calories burnt to develop that muscle ... these calories are just the amount needed by that muscle to just sit there.

So in order to acheive the model-esque or athletic look we want to develop, the key is not just how many calories we can burn during exercise, its how many calories we can burn for the whole day. Raising your metabolism is the real key in long term fat loss and physique change.

To lose bodyfat, one must burn more calories than you consume. Despite the different fad diets around, this is still the governing rule. However, eating a balanced diet should not be forgotten

So many times you'll hear people saying they eat like birds yet still gain weight. Are you really eating fewer calories than you need and still gain weight? F'n Impossible. That violates the law of thermodynamics. Its usually a case of not really being aware of what you're eating. Because let’s face it – if your body was capable of producing body weight from nothing, then you could land a job in an NGO and help solve the hunger problem the world is having.

Losing fat is all about caloric expenditure. We mut burn mor than what we consume and the key to doing this, as we have discussed earlier, is not aerobic training, which will burn calories while doing it, but anaerobic training, which burns calories while doing it and continues to burn calories way after doing it. In the case of weight training, if we build muscle and keep it, it will be burning calories till the sun doesn't shine, till time stands still... even while you ar in dreamland... Get the picture???

The key with anaerobic training is known as EPOC (excess post exercise oxygen consumption) Anaerobic exercise burns calories while you are doing it. However, the metabolism remains elevated up to 50% of your metabolic rate for the rest of the day after doing this exercise.
The recovery of the metabolic rate back to pre-exercise levels can require several minutes for light exercise (aerobic training), several hours for very heavy exercise (anaerobic cardio training), and up to 12 to 24 hours or even longer for prolonged, exhaustive exercise (interval training or circuit weight training).

So then, what's a better way of performing cardio workouts to prevent the said adaptations and rapidly improve fat loss results? As DX would say "WE'VE GOT TWO WORDS FOR YOU!!!!"

INTERVAL TRAINING!!

Interval training is a series of intense activity separated by short rest periods. Through interval training you are able to train at a high intensity without tiring yourself unnecesarily. So in simple English-- because we alternate higher intensity work with lower intensity work, you are able to do more work than you did before in the same time frame.

The beauty of this is that as you improve, work intervals get harder and harder, and recovery intervals can be shortened, or performed at a higher level of intensity. In fact, there isn't an end in site and there are no downsides in interval training ( except for the fact that it is really hard)

So now my friends, I will now show you some types of interval training we use in Eclipse that you may also use to help fight off the fat

HIIT (high intensity interval training) often done using cardio equipment, one session may last anywhere from 10-15 minutes and one can scale the intensity work depending on one's fitness leverl

beginners may do these variations. I'll use the treadmill as an example

walk-walk fast
walk fast-jog
jog-run

intermediate to advanced athletes may due these intervals
jon-run
run-sprint

Tabata Method

This type of training was named after a Japanese researcher who discovered who to boost anaerobic fitness and boosting the metabolic rate.

The idea is simple pick an exercise (our choices range from burpees, front squats, thursters) perform it for 20 seconds followed by 10 seconds rest. That is one interval. Do 8 intervals toal for a total time of 4 minutes. As most of our members who have done this they say it is the "longest 4 minutes of your life"

The Litvinov workout

This workout was done by a Russian track and field athlete to improve his conditioning and boost metabolism:

do 10-15 reps of any any of the following exercises: front squats, overhead squats, power cleans, snatches, thursters or dynamic bent rows: right after sprint for 200 or 400 meters. For a further boost in fatloss, go for 400 but don't push it yet if you're still developing your overall conditioning level.

That's one interval. rest 90 seconds and do 2 more intervals. As you improve, increase the weight used for the exercises and/or decrease rest intervals. If you are really in good shape, aim for 5 intervals
Circuits/GPP work

Pick a random selection of compound free-weight or bodyweight exercises and combine them into one circuit

I'll use our favorite circuit in Eclipse which we call "4 horsemen"

20 lateral jumps
10 bodyweight squats
20 lateral jumps
10 dumbbell thrusters
20 lateral jumps
10 pushups
20 lateral jumps
10 db swings

That's one interval. rest 90 seconds and do a total of 3 intrvals. As your fitness level improves, you can either increase the weight used or decrease rest time

There you have it. Now The power is yours in your battle against fat!!!

My perspective on this subject is nearly identical.

You can't burn fat and KEEP IT OFF via long cardio.

Read this for more:

http://www.eclipsegym.com/forums/viewtopic.php?p=289#289

Clarification on the last interval training:

Laterl Jump - do we have to make the knees hit the chest and actually jump over something (i.e. a low bech) and how far is the expected jump?

Dumbell Thursters - ??

Dumbell Swings - ????? (sorry)

_________________
POWER doesn't corrupt people.
POWER reveals who we really are.

	jeyps11_c wrote:
	Clarification on the last interval training: Laterl Jump - do we have to make the knees hit the chest and actually jump over something (i.e. a low bech) and how far is the expected jump? Dumbell Thursters - ?? Dumbell Swings - ????? (sorry)

lateral jumps are also know as side to side jumps. No need for the knees to touch the chest

dumbbell thrusters and dumbbell swings can be found in the video exercises section of crossfit.com

_________________
Jimmy Dugan: Why are you quitting?

Dottie Hinson: because it just got too hard

Jimmy Dugan: Its supposed to be hard, if it was easy,
everybody would do it its the hard that
makes it great

Scene in "A League of their Own"

Thanks.

_________________
POWER doesn't corrupt people.
POWER reveals who we really are.

in interval training, how many muscle groups do you focus on per day?
how many reps do you usually do? and how many percent (or how heavy) should
the weights be?

is it a good idea to mix aerobic workout (aerobic / distance running) and anaerobic training?
let's say i jog 30 minutes on a regular pace for twice a week and do the 15 minute high intensity interval training twice also on the same week?

this is a great concept which most of us still cannot grasp since we have been used to hearing the traditional ways of weight training. i am very pleased that there are people who are very willing to share their knowledge on the new discoveries on weight training to all of us.

frooster wrote:

in interval training, how many muscle groups do you focus on per day?
how many reps do you usually do? and how many percent (or how heavy) should
the weights be?

is it a good idea to mix aerobic workout (aerobic / distance running) and anaerobic training?
let's say i jog 30 minutes on a regular pace for twice a week and do the 15 minute high intensity interval training twice also on the same week?

this is a great concept which most of us still cannot grasp since we have been used to hearing the traditional ways of weight training. i am very pleased that there are people who are very willing to share their knowledge on the new discoveries on weight training to all of us.

1. We focus on traing the body as one pice and by movments, bodypart split training became popular when steroids wre on the rise. For beginners, focus on a weight you can use to complete the sts and reps but still be challenged
2. Forget aerobic training altogehter. Read the article again and you'll see why aerobic training is obsolete and archaic.

_________________
Jimmy Dugan: Why are you quitting?

Dottie Hinson: because it just got too hard

Jimmy Dugan: Its supposed to be hard, if it was easy,
everybody would do it its the hard that
makes it great

Scene in "A League of their Own"

Head Coach...

you mentioned this...

Take home message guys: When you reach your desired size and definition....BY ALL MEANS STOP shooting for big gains, and simply maintain your size/strength.

What's a program i can use for maintenance purposes?
i assume 5x5 wouldn't be the right training program since this is more of strength development and muscle growth...

Actually the amount of muscle you'll gain if you are trying to "maintain" is determined by your eating habits....not your program. In other words, if you keep doing a 5x5 or GVT, etc and you keep eating enough, you'll keep growing for a long time (years). But after you've gained your first 20lbs of muscle, if you do a 5x5 (or any other program for that matter) and don't eat enough, you won't get bigger muscles unless you are a genetic freak.

_________________
I've missed more than 9000 shots in my career. I've lost almost 300 games. On 26 occasions I have been entrusted to take the game winning shot..and missed. I have failed over and over and over again in my life. And that is why..I succeed-Michael Jordan

a typical thought :

TRUE or FALSE?

i ate 4 slices of pizza today ( which i rarely do by the way), i COULD burn them by doing an axtra cardio like an extra hour in the gym doing cycling/ body combat.

IF TRUE. then we're on the right track aye?

IF FALSE, then strength training can actually burn those calories ive eaten w/o cardio?

please enlighten me with this matter..i'm a cardio freak thats why, but im lessening it.

_________________
* Kick Ass ChiQ *