Training for FAT LOSS

Training for FAT LOSS

Any training program performed effectively will create a degree of fat loss.

How to train for FAT LOSS

“Though no one can go back and make a brand new start, anyone can start from now and make a brand new beginning.”

~ Carl Bard

Facts:

• Any training program performed effectively will create a degree of fat loss.

• Fat loss can occur without putting on lean muscle mass, BUT to KEEP FAT LOSS GOING, hypertrophy is crucial.

• Fat Loss does not always = Weight Loss

• Nutrition and Calories play a huge role in effective Fat Loss.

Variables to consider for Fat Loss training:

• Choose “Bang for Buck” movements 

  • Work big muscle with, high loads first

  • Choose free weights over machines

  • Do compound exercises vs isolation ones

  • Perform moderate to high intensity exercises

• Selection and order of exercise matters:

  • Combination of high intensity aerobic and high load resistance training are most effective to decrease abdominal adiposity, improve lean body mass and cardio respiratory fitness.

  • Start with more neurologically demanding exercises

  • Use unilateral, activation movements at the beginning of your workout

• Use agonist-antagonist sets to maximize work volume during a set period of time and also to enhance performance for the subsequent agonist set

  • Muscular overlap and splits

  • Choose your exercise sequence wisely, so you can exercise regularly and have your muscles recovered before the next training session

  • Maximizing your training volume is important for fat loss

• Maintain adequate rest times between sets

  • Keeping rest times short between sets forces the body to adapt to increased recovery between sets

  • It creates physiological changes in skeletal tissue, increasing the size, number and function of mitochondria

  • Enhances cellular glucose transport

• Variable tempo and Time under Tension matter

  • Slower eccentric phase is ideal for increasing muscle mass

  • Variable tempos during the workout are more effective in creating metabolic change

Any type of training you do consistently will give you results.

It’s never too late to work toward your goals.

**Disclaimer: For informational purposes only. All opinions expressed are my own personal thoughts, based on my personal research as a Healthy lifestyle coach. Use it at your own discretion.