Activities To Do With A 4 1/2 Month Old Which Fat Loss Method Should I Follow? An Analysis of Common Fat Loss Training Methods

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Which Fat Loss Method Should I Follow? An Analysis of Common Fat Loss Training Methods

As a personal trainer in Singapore, most (I would guess 90%!!) of my clients can lose some body fat. With all the fat we have, fat loss should concern everyone.

Many really good trainers have come out with great weight loss guides, methods and training. So how do you choose?

In this article I will talk about my personal experience with different fat burning methods.

NOTE: All of the methods below will not work without good food. You need to eat enough protein, vegetables, fruits and good fats for these things to work.

It is estimated that you need about 3-4 hours of physical activity a day to overcome a bad diet and still lose fat. In our sedentary life, we need to eat properly to lose fat or else it just won’t happen.

Method 1 – Long, Slow, Distance Training (LSD)

Stair climbers, elliptical trainers, jogging, swimming, whatever. The main idea here is, “let’s burn as many calories as we can during the workout”, and “let’s make sure that most of the calories are from fat”. From an aesthetic point of view, the thought is “long distance, strong athletes are thin, so to be thin we must do LSD training.”

In theory this makes a lot of sense. LSD burns a lot of calories because it can (as the name suggests) last for a long time. A large part of the calories burned is fat because of the “zone” in which these activities are done. However, recovery is easy and you won’t burn calories outside of your workout.

During my time in the military, long runs were very popular. When training for a half marathon, we ran 12, 14, and 16km runs every week. What happened?…I was thin and weak. “Good thing he’s thin” you might think but I’ve got THIN not LEAN.

I have marginally visible abs but nothing like the ripped face you would expect from endurance training. I also lost 30cm from my broad jump and a few tenths of a second from my sprint time.

My bad experience is the norm for people who use this method. In addition, LSD takes a lot of training and takes more and more time when you get “better” at it and have to increase the distance and miles.

It’s not just about experience as a personal trainer in Singapore, Research also supports these experiences. For weight loss, LSD is not an improvement on diet alone.

An example of LSD training would be 45 minutes of swimming 2x a week, and 45 minutes of jogging 2x a week.

Does it work? – No, it is useless and takes a lot of time.

There is a place in medicine and treatment for LSD but not for obesity.

Method 2 – Metabolic Disturbance training

The main idea of ​​metabolic training is to create an “impact” on the body so that we burn calories every day, not when we do the exercise. In addition, it maintains and even builds muscle and is important when losing fat.

This effect is so great that a study found that 9 times more fat loss with this recipe when compared to LSD training. And the exercise time was lower for the metabolic training group.

They only do such intense training during the workout that the body burns more calories for up to 38 hours after training. WOW. The calories burned during the workout is about 1/2 the amount of LSD, but the total calories burned are higher.

What happened? Many factors affect the body’s state, so much of adaptation. That change is fat loss.

I have used this method often with clients and myself as well. It works easily. Oil melts out. The exercises are short (1 hour or less) and difficult. I have clients lose 10kg of fat in 2 months easily.

Here is an example of a metabolic fat burning exercise that was done a week ago by one of my strong clients. Remember A1, A2 etc. means that the exercises are done one after the other, “super-set”. Each exercise is done with a 3 sec lowering and 2 sec lifting period.

A1: Stiff Leg Dead lifts x 12 reps rest 45s

A2: One arm Push ups x 6 reps / side rest 45s repeats A1 Total 5 super-sets

B1: Seated Cable Rowing x 12 reps rest 45s

B2: Barbell Lunges x 10 reps / rest 45s Repeat B1 all 5 sets

C1: Stability ball sitting x 12 reps without rest

C2: External shoulder rotation x 15 rest 30 sec Repeat C1 for a total of 3 sets

The training session ends with 10 mins of sprints on a stationary bike. The total lesson time is about 60 mins.

Does it work? YES! This is a favorite method of fat loss for my personal training clients. The results are just about guaranteed, the body just can’t keep fat around when it’s working like this.

Method 3 – Periodic training

This method burns calories, and creates a significant impact and post-exercise calorie burn. Its downside is that it doesn’t do well at maintaining/creating muscle activity (but it’s not as good as LSD). Interval training can vary from jogging (90-100% of your best) + walking (20-30%) to brisk walking (75-85%) + jogging (40-50 %) or everything in between.

I use some kind of short training for anyone who wants to lose weight. It is not as demanding on recovery as resistance training so it can be added to most training programs.

An example segment would be:

10 sec sprint cycle (100% effort) followed by, 20 sec slow cycle (30% effort) repeated 20-60 times depending on conditioning level. It only takes 10-20 minutes but it is very effective.

Another example of lower usage (unlike but requires less in terms of recovery capability and can be done more often) –

30 sec fast circuit (80% intensity) followed by 30 sec slow circuit (30% intensity) repeat 10-20 times

Does it work: Yes. Intervals are a useful tool in any training program. Unlike Method 2 but sections can be added for added value.

Method 4 – Strength training

This method aims to preserve as much muscle as possible while allowing fat loss to occur through diet. The weight that is lifted remains heavy and the repetition is low. The idea is to make sure that we lose little to no muscle or strength during fat loss.

My experience of this is not from personal training but the personal experience I have for myself. On a low-calorie diet, I don’t have periods or LSD training because I just don’t eat enough calories to support the training. I’m down to about 5-6% body fat and have a “ripped look”. If I had used any type of weight training, my muscle mass would have been lost and that would have been bad news on a low diet. Physical activity (total weight lifting) should be kept low because we match this training to less food intake. But weight training requires the use of heavy weights to maintain muscle mass.

An example workout might look like this

A: Barbell Squat 3 reps x 6 sets 120s rest between sets

B1: Barbell Row 5 reps x 3 hours 90 sec rest

B2: Army Press 5 reps x 3 hours 90 sec rest

C: Step 5 reps/leg x 3 sets 90 sec rest

Does it work? Yes, but the exercise does not burn as many calories and the impact is not as much as metabolic training (method 2).

So far all I have given are the 4 main methods that are used today. “So what should I use?” you ask. OK It depends on who you are.

For beginners to intermediate customers (1 year of hard training or less) with an emphasis on fat, Use methods 2 and 3 together. 30-40 mins of metabolic training + 10-20 mins of time will do the trick.

For advanced customers (good technique, strong for their body weight), use method 2, 3, and a water of 4 (1 in every 6 to 8 training sessions. 40 mins of strength/metabolic training + 10-20 mins of time.

For athletes in metabolic sports (a lot of running around) who need to lose a little weight, use method 2 with a little bit of 4. Sports training will take care of the rules “interval” “.

For athletes in power / speed sports (sprints, throws, weightlifting) that need to be done in class, use 4 bits of 3. Let the low-calorie foods take care fat. Use training for strength, power and speed. Also keep the delay in high usage range. If your sports training consists of tempo runs or sprints, you can cut them out entirely.

Hope this clears up any misconceptions about fat training. Again you need to eat clean to avoid obesity. Get your goals fast and smart.

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