Or is it?
The first mistake most people make is focusing on weight instead of body composition. In a previous post, I talked about the hazards of long duration cardiovascular activity - specifically its effect on muscle. Since the 'shape,' 'tone,' 'definition,' or whatever you'd like to call it, comes from muscle, fat loss is more than just getting on the recumbent bicycle for 2 hours whilst chatting away on the celly.
Aside from the aesthetic component, there is a direct correlation between an increase in lean body mass (i.e. muscle) and resting metabolism; and the higher your metabolism, the lower your body fat percentage.
So what are the components of a good fat loss program? In order of importance:
- An appropriate diet
- Consistency
- An initial pre-fat loss phase of muscle building if necessary
- Whole body workouts to maximize caloric expenditure
- Short and subjectively intense workouts to elevate metabolism in the post-workout stage
- Involves a component of high intensity cardiovascular work
The goal of your fat loss workouts is not to burn 1o,ooo calories during the workout. Instead, you should be trying to shock your system into burning calories after the workout. This effect is referred to as EPOC (excess post exercise oxygen consumption). Imagine going about your day after a great AM session knowing that you're still burning fat! The only catch is you have to really work your ass off. Various studies have shown that EPOC is elevated 30 minutes to 24 hours following a workout.
Increase the time of your workout and EPOC rises linearly. Increase the intensity of your workout and EPOC rises exponentially.
So let's cover each step.
Diet
I'd like to take this time to introduce you to John Berardi, PhD. He was actually one of my professors during the undergraduate days, but has been involved in this industry a very long time. He has a dietary system called Precision Nutrition that was initially developed by him for his elite athletes. A few years ago he put it out to the general population and it has quite the following. The system is based on the following dietary 'habits':
- Eat every 2-3 hours
- Eat lean protein with each meal
- Drink nothing above 0 calories
- Consume healthy fats with each meal
- Consume vegetables or fruits with every meal
- Do not consume any carbohydrates from starchy sources (breads/pastas/potatoes/etc) unless you just worked out
- Eat only whole foods
A more thorough version of these rules may be accessed here.
While there may not be anything revolutionary about these rules, ask yourself how many items from that list you can admit to being consistent with. The idea is to make the change in your diet a lifestyle choice. Diets don't work because they're idiotic, unhealthy, dangerous at times, but most importantly - temporary. Personally, I don't see the sense in working hard to see your six-pack, then going back to eating junk and losing it all in a week.
Stick to the list and you'll have the diet covered.
Consistency
This just boils down to how badly you want it. As a trainer at Totum Life Science, I heard it all. But once in a while, I had the pleasure of working with individuals who had enough determination and desire to stick to the plan. Not once were they displeased with the results. I encourage you to do the same.
The Pre-Fat Loss Stage: Building Muscle
This program may be used for 6 weeks prior to starting a fat loss program. I'd recommend it to individuals who feel they need to improve their general strength and fitness before starting a fat loss program. For beginners, this program in itself will help with fat loss.
Day 1
Goblet squat - 3x8 (increase by 2 reps each week until 12 reps, then start at 8 reps again with increased weight)
Rest 60s
Plank - 3x30 seconds-60 seconds
Rest 60s
Stiff leg dumbbell deadlift - 3x8 (same progression as Goblet squat)
Rest 60s
Stability ball crunch - 3x12-15
Rest 60 seconds and repeat for total sets
Then, perform 3x10 of the following (per side where applicable):
No rest
Rest 75 seconds and repeat for total sets
Day 2
Dumbbell Bench Press (or push ups) - 3x8 (same progression as Goblet squat)
Rest 60s
Side planks - 3x15 seconds-45 seconds per side
Rest 60s
Pull ups - 3x8 (same progression as Goblet squat)
Rest 60s
External rotation - 3x12 per side
Rest 60 seconds and repeat for total sets
Perform 3x10 of the following:
Cable row - 3x10
No rest
Rest 75 seconds and repeat for total sets
Alternate between Day 1 and Day 2 with minimum of 1 day rest between and a maximum of 2 days. Perform 3-4 total workouts per week.
The Fat Loss Workouts
Perform this for 3x/wk for 4 weeks, taking a week off the weight room in your 5th week (you can still be physically active, but no weights)
Perform each exercise with maximal effort:
- Sprint 50m (or hop on the treadmill for 2 mins at high intensity)
- Clap push ups (regular push ups are fine as well) - 20s
- 1 leg squats - 30s (match number with other leg)
- Close grip chin ups - 20s
- Standing double leg long jump - 6 reps
No/minimal rest between exercises; Rest 120 seconds before starting each new set
Week 1 - 3 sets
Week 2 - 4 sets
Week 3 - 2 sets
Week 4 - 5 sets
Week 5 - off
Be forewarned - this is not easy, so ease into it. Figure out your weights and abilities; modify exercises as needed. The idea is to make it hard, not impossible to do.
High Intensity Cardio
This is usually referred to as 'interval training' since you alternate between intervals of hard and easy. The following workout should be performed 2-3x/wk on non-weight training days. You may use stationary bikes, tracks, hills, steps (has to be long enough), rowing machines, or treadmills. Ellipticals are not allowed because they won't get your HR high enough.
Warm-up - 5 mins (longer if necessary with sprint work)
Easy 45s; Hard 15s
Repeat 5 times to start and increase by 1 (minimum) each week; once you reach 10, amend to Easy 40s; Hard 20s and start again
You should now have the tools to get started. Try it out.
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