Todays blog is filled with Fatloss strategy content…..
What’s even better is that if you train with me or at my Bootcamps you
will already be employing this methods without even knowing it!!!
I often try to explain the reasoning behind my planned workouts but I know that
for at least 75% of you as long as you get results your not to fussed about the science
behind the madness!!!
So, you work hard in the gym building those toned muscles, and you want
it to show. But you won’t get the impressive look you’re after if
all that hard work is hidden under a layer of fat. That’s why you
need all the tricks you can get your hands on to burn fat quickly
and efficiently. After all, who has hours to devote to the
endless hrs on the treadmill? (I hate the treadmill)
So here are the 3 Untapped Fat-Burning Strategies I promised you!
1. Tap into the EPOC effect with high intensity interval circuits:
Contrary to what mainstream fitness has been saying for decades,
long slow distance running is NOT the most direct route to fat
loss. It’s true that moderate intensity, steady state exercise
uses primarily fat oxidation as fuel, but that isn’t the total
In a study done to compare the fat burning benefits of
traditional “cardio” training and high intensity intervals, two
groups were assigned different training regimens. Group A
performed the regular moderate intensity cardio regime (ex.
jogging or bicycling) for 20 weeks, and Group B performed a high
intensity interval training routine for 15 weeks. Group B lost
nine times more fat than Group A — and in 5 weeks less!
Why are high intensity intervals so much more effective?
Interval circuits place such an intense demand on the system that
it takes your body up to 36 hours to work its way back to
homeostasis (a normal state). That means you’ll incinerate
calories for hours after you finish training, even if you’re just
lying on the sofa. That aftershock of fat burning potential is
called Excess Post-Exercise Oxygen Consumption (EPOC).
Plus, high intensity interval training is fast! That means you no
longer have to spend 30 minutes to an hour jogging your life away
on a treadmill. You can spend more time pumping iron instead.
2. Build muscle to burn fat.
We’ve known for years that muscle tissue is highly active
metabolically, and it helps us burn more calories during the day.
So more muscle equals better fat burning, right? Unfortunately
that’s only partly true — and not to the extent we once
believed. A pound of muscle is now thought to burn an extra 6
calories per hour (as opposed to the 25 or more per hour we once
believed). You’d have to pack on an awful lot of beef to make
But that’s only one side of the equation. Muscle mass provides a
number of other important benefits, foremost of which is better
management of insulin. Insulin is your “storage” hormone. Its job
is to transport fuel into your cells. The higher your ratio of
fat to lean tissue, the less sensitive your lean tissue becomes
to insulin. Basically, when your body fat percentage creeps too
high and insulin comes knocking, your lean mass stops answering
the door. If you see a vicious cycle in all of this, you’re
One way to encourage your muscles to start answering the door
again is through resistance exercise aimed at growth. Why is it
important to improve insulin sensitivity? Well, if your muscles
don’t answer the door, guess who will… Yep, your fat cells are
always ready with a warm welcome.
To top it all off, long slow cardio can actually cause you to
LOSE muscle because it increases your level of cortisol. If you
focus instead on short bursts of high intensity effort using
exercises that target the entire body in all its ranges of
motion, you can actually BUILD muscle while you do your cardio!
Fat burning just got easier, and a lot more fun.
3. Use lactic acid to spike growth hormone
That burning you feel in your muscles when you’re in the middle
of a workout is caused by the buildup of lactic acid. It’s the
“misery” that keeps non-exercisers from working out, and it’s the
rite of passage hardcore trainers push for simply as a matter of
But there’s much more to it than that. The lactic acid burn is
also your body’s trigger to start the secretion process for human
growth hormone. And growth hormone acts both to build lean mass
and to reduce fat.
A 2006 study from Brazil which measured four different repetition
protocols determined that what they called Functional Isometrics
was the most potent metabolic stimulator. Hold a static position
under enough of a load and you’ll feel the burn… That same burn
is what you should shoot for in your cardio training if you want
to tap that GH release and send your fat metabolism into
overdrive. The holding circuits I do at Bootcamp are a great example of this
and is also one of my workout’s of the week.
This is no magic pill just techniques that actually work.
I’m Using The Same System Myself at Bootcamp
You don’t have to spin your life away on an exercise bike to get
the shredded look you’re after. And you don’t have to sacrifice
your hard earned muscle to get lean. All you need is an
intelligent program that taps into the most efficient fat burning
Fit4Life Bootcamp incorporates all these techniques. This may be a plug but it’s FACT!!!
You can spend a lot of time and energy putting your own program
together using these principles. Or you can let the experts do
that for you. WATCH OUT FOR THE NEXT BOOTCAMP DATES
TO START THIS KIND OF PROGRAM!!!
Have a great weekend,