Strength train with a high volume of work, short rest periods and moderate loads using multi-joint exercises – Squats, Deadlifts, Presses, Lunges, Rows should make up the core of your training. Circuit training and super set schemes are an ideal approach. Could also perform ascending (8 reps, 12 reps, 16 reps, 20 reps, 24 reps) or descending sets (24 reps, 20 reps, 16 reps, 12 reps, 8 reps.)
Accelerate fat burning by working every muscle group hard, frequently and at very high intensities. This will elevate anabolic hormones that increase protein synthesis and fat burning. Growth Hormone is released in greater quantities in response to physical stress above the lactate threshold, leading to increases in fat breakdown and the metabolism of glucose and amino acids.
Strength training that is anaerobic, uses a high volume and intensity and is made up primarily by traditional multi-joint exercises, is always superior to aerobic exercise for fat loss. The media and many public health professionals suggest that continuous, slow, steady state exercise, will help you lose fat, which is one of the biggest misconceptions about weight loss and exercise.
There is a mountain of evidence that anaerobic conditioning is effective for fat loss. It is much more effective than aerobic training.
A study in the International Journal of Obesity demonstrates this by comparing the effect of 15 weeks of HIT (60 cycle sprints of 8 seconds each, 12 seconds rest) with aerobic exercise (60 percent of maximal oxygen uptake for 40 minutes). The HIT resulted in significant decreases in overall fat mass of 1.5 kg, while the aerobic exercise group had a fat gain of 0.44 kg on average. The HIT group also had a significant 9.5 percent decrease in belly fat, whereas the aerobic group increased belly fat by 10.5 percent at the end of the study. Of related interest is that the HIAT group decreased fasting insulin significantly more than the aerobic group (31 versus 9 percent), indicating better metabolism.
A second study in the journal Metabolism is indicative of the research supporting the superiority of HIT over aerobics for fat loss. This study compared 20 weeks of aerobic training with only 15 weeks of HIT in which participants did 15 sprints for 30 seconds and lost nine times more body fat than the aerobic group. They also lost 12 percent more visceral belly fat than the aerobic group.
A sedentary lifestyle, even if you are already training at a high volume and intensity, will compromise metabolism and may lead to fat gain. Long periods of inactivity, even a few hours during the day, will lower the body’s glucose tolerance and insulin sensitivity. Desk jobs are the primary culprit for fat gain and inactivity during the day in people who train hard.
Take regular brisk walks—even a five to ten minute vigorous walk will make a difference. Aim for 10,000 steps a day. Avoid plopping down in front of the TV or computer for hours after work. Extra physical activity can take the form of recreational sports participation, playing ball games, martial arts practice, bike riding, walking or whatever you enjoy.
If you have a sedentary job, always take the stairs and park furthest away in the car park. Break the work day up with relatively brief spurts of physical movement, whether it is walking, body weight exercises, or more strenuous training. Even stretching and fidgeting will help out.
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