Time-Efficient, Research Proven
WEIGHT LOSS TRAINING

My approach toward successful weight loss training is the complete opposite from what is considered normal. Usually weight loss recommendations start with low-intensity aerobics progressing to high-intensity aerobics then interval training. So, when someone is "finally" in shape, resistance training is then recommended. That is far from the truth. If you want to ignite your metabolism to burn off unwanted weight, then you must include high intensity strength training in your fat loss workouts right from the get go. High intensity strength training helps protect your lean muscle mass and elevates your fat burning abilities.

The truth is in the real world people rarely have the additional time because they have a full time busy job, school, and a family to raise.

Therefore, I need to look at training these individuals in a more time efficient manner because time is usually the limiting factor with clients. So, assuming a healthy nutrition program is in place...Here are my 5 factors of weight loss training.

THEY ARE:

(1): METABOLIC RESISTANCE TRAINING

(2): HIGH INTENSITY ANAEROBIC INTERVAL TRAINING

(3): HIGH INTENSITY AEROBIC INTERVAL TRAINING

(4): STEADY STATE HIGH-INTENSITY AEROBIC TRAINING

(5): STEADY STATE LOW-INTENSITY AEROBIC TRAINING

MY 5 FACTORS OF
WEIGHT LOSS TRAINING


(1): METABOLIC RESISTANCE TRAINING

The cornerstone of my weight loss training programming has to be resistance training. WHY ? I want to create a massive "Metabolic Disturbance" that leaves the metabolism elevated for several hours post-workout that's WHY ! Imagine this: training multiple body parts at 9 a.m. on a Monday for 30-45 minutes and still be burning calories (without training) for the next 20 to 30 hours. It is my goal to work every muscle hard, frequently and with an intensity that creates this massive "Metabolic Disturbance" (Yes I am saying it is a great thing to be disturbed - for the right reasons that is).

It has been my experience to do full body training (multiple body parts within the same workout), within a superset, tri-set, and mini-circuit format with a rep range of about 8-12 reps. This rep range generates lactic acid which seems to create the biggest metabolic demand. To me it just makes sense - training legs, chest, back, and arms in the same workout and burning more calories as well as elevating metabolism more than just training one body part in a single training session.

(2): HIGH INTENSITY ANAEROBIC INTERVAL TRAINING

My second key factor for weight loss programming is high intensity anaerobic interval training because it burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. Yes, it is effective but I must warn you, it is tough to do. You have to focus to do this. Remember, it is called high intensity anaerobic interval training. I love to use a circuit training format for this factor.

My circuit training routines have 10 stations within a circuit training format with a rep range that lasts between 30 and 40 seconds (as many reps as you can for the allowed time). I like to train with circuits over a 6 week rotation with 2 circuit training sessions per week. Weeks 1 and 2 are for basic strength training (each station has a 40 second work time with a 20 seconds rest), weeks 3 and 4 are for basic power training (each station has a 30 second work time with a 15 seconds rest), and Weeks 5 and 6 are for speed training (each station has a 20 second work time with a 35 seconds rest). The goal for each circuit training station is to get as much work done in the time allowed per station and to do as many 10 station laps as possible. That my friend = a better tool in your fat burning weight loss training arsenal.

(3): HIGH INTENSITY AEROBIC INTERVAL TRAINING

The next factor is essentially a lower intensity interval method where you will use aerobic intervals. Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training.

Activities like tennis, racquetball, basketball are examples of High Intensity Aerobic Interval Training (HIAIT). In a recent study, it was found that in moderately active women over two weeks that there were induced marked increases in the capacity for fat oxidation during exercise. Basically, this factor will "upregulate" fat burning enzymes. In other words, we will burn more fat in other activities as a result of this factor - getting more bang for or buck.

(4): STEADY STATE HIGH-INTENSITY AEROBIC TRAINING



This factor is just for hard cardio work.

Activities like rigorous 3o minute sustained hikes, mountain biking, fast paced sustained walking, etc.., work best here. This time we are burning calories. Here is where calories count - burning another 300 or so calories per day will add up.

(5): STEADY STATE LOW-INTENSITY AEROBIC TRAINING

Activities like going for a walk in a park, walking the family dogs, shopping with your wife from store to store (ha, ha), fall into this factor. I am convinced that as long as the body is in "moving mode", it is burning calories - nuff said!

As mentioned at the beginning of this article, my approach toward successful weight loss training is the complete opposite from what is considered normal.

I need to look at training individuals in a more time efficient manner because time is usually the limiting factor with clients. So, assuming that you HAVE A GOOD NUTRITION PROGRAM IN PLACE, let's move forward by asking this important question about successful weight loss training...



Who Wants To
Ignite Their Metabolism?


If you are one of those persons who has limited time but want real world weight loss training results, you might consider using this time based programming formula...

(*) If you have only 3 hours per week, use factor # 1
- metabolic resistance training


(*) If you have only 3-5 hours per week, use factors
# 1, 2 plus high-intensity interval work


(*) If you have only 5-6 hours per week, use factors # 1,2,3
- # 1,2 plus aerobic interval training


(*) If you have only 6-8 hours per week, use factors # 1,2,3,4
- # 1,2,3 plus steady state high-intensity training


(*) If you have more than 8 hours per week, add factor # 5
- #1,2,3,4 plus steady state low-intensity training


Fat Loss Disclaimer: Cardio does not help busy people lose fat. Research proves it. In fact, in a head-to-head study, scientists found that short workouts helped subjects burn more belly fat - while cardio didn't work at all. That's why you need the research-proven Turbulence Training for Fat Loss System that will save you time and money while helping you lose belly fat in the comfort of your own home. Make sure you watch the entire Special Presentation to see the simple 3-Step fat burning system that you can start using right now! Make no mistake, Turbulence Training is the original short burst workout - others often imitate, but can never duplicate the Turbulence Training Fat Loss System. Enjoy the Video and get ready to discover the proven 3- Step System for fast fat loss at home.


MUSCLE PUMPING

METABOLISM BOOSTING

TIME SAVING WEIGHT LOSS TRAINING

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