In today’s post, we will be looking at Path # 2:Exercise.
In particular, we will be looking at:
The Most Effective Training Methods for Fat Loss
Some methods of training are more effective than others.
1. The Best Methods:
Elevate your Metabolism – Long Term
Elevate your Metabolism – Short Term
2. Secondary Methods:
Elevate your Metabolism – Short Term
3. The Least Effective Methods:
So, what does all of that mean?
The following section gets pretty detailed. If that doesn’t interest you, skip ahead to the section labeled Let’s Put This Plan Together
THE SCIENCE OF METABOLISM
How To Elevate Metabolism – Long Term
Your Resting or Basal Metabolic Rate (BMR) is the amount of energy (measured in calories) that you burn simply by living…i.e keeping your heart beating, brain thinking, kidneys filtering, etc…
The amount of calories that you burn outside of your BMR (i.e exercise or the Thermic Effect of Food) is insignificant when compared to your BMR.
So, how do we increase BMR?
Increase muscle mass
Move to the Arctic…BMR increases to “warm them bones”
Get sick…a fever will increase your BMR
Stress…stress hormones can increase BMR
And the winner is:
Increase Muscle Mass
And before any of the women reading this article say “I don’t want to get big muscles”, look at these ladies:
Amanda Beard - Olympic Swimmer
All of these women lift weights.
And all of them have built very different bodies.
And you WILL NOT turn into Ms. Olympia if you lift weights.
REPEAT AFTER ME
“I will not turn into Ms. Olympia if I lift weights”.
There are a lot of teenage boys that wish they had as much muscle as Ms. Olympia
How To Elevate Metabolism – Short Term
When it comes to increasing your metabolism in the short term, we are looking at EPOC.
EPOC or Exercise Post Oxygen Consumption is essentially a measurement of how quickly or slowly your metabolism (BMR) returns back to normal after exercising.
When it comes to fat loss, we want to focus on exercises and workouts that give us a very high EPOC.
This is where most people make their mistake. They hop onto the treadmill, enter their weight into the computer and start running, keeping one eye on the amount of calories burned.
Activities that burn calories, but do nothing to increase your metabolism are next to useless in your fat burning battle.
Don’t get me wrong. There is a huge health benefit to putting in the miles on a cardio machine, but when it comes to fat loss, you don’t get much bang for your buck.
THE BEST FAT BURNING TRAINING METHODS
1. High Intensity Resistance Training
High intensity resistance workouts are the superstars of this entire program. When performed properly, they elevate your BMR, drastically increase your EPOC and burn a fair amount of calories per workout.
Various studies have shown these types of workouts to:
Increase metabolism for up to 36 hours post-workout…36 hours
Drastically outperform diet and aerobic exercise in fat loss studies
Maintain muscle mass in subjects on a Very Low Calorie Diet
High Intensity Resistance Training works best when you focus on:
Total Body workouts
Pushing yourself until your muscles burn with lactic acid
Perform supersets, tri-sets, giant sets, etc…
Compound exercises – squats instead of leg extensions
Big muscle groups – legs, back and chest instead of arms and shoulders
Performing sets of 5 to 15 repetitions
2. High Intensity Anaerobic Interval Training (HIIT)
High Intensity Anaerobic Interval Training will increase your EPOC drastically and burn a whole bunch of calories. It is not as effective as High Intensity Resistance Training at increasing muscle mass and BMR.
The main technical differences between High Intensity Resistance Training and High Intensity Anaerobic Interval Training are:
Lighter weights are used with HIIT training
Rest intervals are minimized (30 sec. MAX) with HIIT
EDTs and Circuit training are used instead of supersets
Reps can be higher – larger range – 8-30 reps
Basically, you will be substituting speed for strength.
And how effective is HIIT (anaerobic) training?
9x more effective at burning body-fat than aerobic endurance training.
3. High Intensity Aerobic Interval Training
High Intensity Aerobic Interval Training replaces resistance exercises with traditional cardio activities like:
High Intensity Aerobic Interval Training will also increase your EPOC and burn a whole bunch of calories. It is even less effective than High Intensity Anaerobic Interval Training at increasing muscle mass and BMR.