Tuesday, December 7, 2010

The 5 Factors of Fat Loss Training

We’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with intensity that creates a massive “metabolic disturbance” or ”afterburn,” leaving the metabolism elevated for several hours post workout. Here are a few studies to support this:

Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
European Journal of Applied Physiology. March 2002, Vol 86 (5): 411-7. Epub 2002 Jan 29.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post workout, which is a pretty significant timeframe for metabolism to be elevated. If you trained from 9 to 10 a.m. on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday! Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.

Another study: Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Medicine & Science in Sports & Exercise, 1999, Vol. 31, No. 9: 1320-1329

Overweight subjects were assigned to three groups: Diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks). Now, the weight training group lost 21.1 pounds of fat (44% and 35% more than diet- and aerobics-only groups respectively). The addition of aerobic training didn’t result in any real worldsignificant fat loss over dieting alone. Thirtysix sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. However, the addition of resistance training greatly accelerated fat loss results.

One more: Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800-calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of Nutrition, April 1999, 18 (2): 115-21.

The aerobic group performed four hours of aerobics per week. The resistance training group performed 2-4 sets of 8-15 reps, 10 exercises, three times per week. VO2 max increased equally in both groups. Both groups lost weight.

1) High Intensity Resistance Training

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