Let me ask you a question to prove my point…
You’ve probably noticed that there are 2 types of people who exercise regularly:
PERSON #1 – Believes Strength Training Is The Key To Burning Fat, Building Lean Toned Muscle And Transforming Your Body.
PERSON #2 – Believes That Cardio Is The Ultimate Key To Losing Fat, Building Lean Toned Muscle And Transforming Your Body.
Now… strength training is great and it’s definitely effective for building muscle. However, I’ve met a few strength athletes that can lift heavy weights, but can’t walk up a flight of stairs without losing their wind.
You don’t want that, do you?
NO! I didn’t think so If you’re anything like me or my clients, you want to develop a lean body that looks great and performs great!
On the other side, cardio is great for burning fat, if it’s done correctly. Which is why cardio is not the enemy and must be viewed as another piece of the body transformation puzzle
Eat Clean. Train Smart. Expect Results.
The Follicular Phase
The follicular phase is shown to be a more anabolic time overall allowing women to engage in more cardio based exercise with less chance of losing muscle as well as derive enhanced lean tissue gains from weight training.
Follicular phase (Days 1-14)
30:40:30 macronutrient intake (carbs:protein:fat).
This is more of a standard ratio of foods.
A far cry from the high carb diet of most western diet, though.
Strength & Conditioning.
3 times weekly full body traditional weight training
(squat, bench press, back row, shoulder press) you’ll get this with me on Metabolic Rest based training days.
4 sets of 10 using a 8-12 rep max. Remembering to go heavy and fail for best results rather than light and never cause any changes.
5 days per week steady state moderate intensity cardio (40-60 minutes).
If you know me well, you might be shocked at this. But, studies suggest this is the right time to use cardio. I would add that I don’t endorse running – too repetitive, too much impact – use a bike or better still a rower even better a swimming pool! (Spin class is too intense, we’re talking lightly puffing, warm and a bit sweaty – look at the jogging, skipping elite athletes and competitive body builders do – fasting cardio – that’s before breakfast)
After 30 years of teaching Aerobics, Step, Spin I know that I don’t need to add Cardio into my mix – but then I’m in a different hormonal phase now.
I do however adjust by nutrient mix.
More soon when we’ll look at how HRT and the contraceptive pill effects your fat loss efforts.
Eat Clean, Train Smart, Expect Results.
“Are You Ready to TRANSFORM Your Body and Reach Your Peak Health, Fitness & Nutrition Goals In a Supportive Group Environment?”
If the answer is YES, get in touch NOW!
Introducing the 100% FREE 21 DAY TRIAL with Me Where You’ll Discover…
GROUP PERSONAL TRAINING!
Led by me, at my private studio you’ll enjoy small group training that’s both fun and challenging to give you the rock solid results you desire the most!
100% COMMITMENT TO YOU!
I am 100% committed to help you reach your goals through the use of inspired motivation, true accountability, and healthy relationships
HIGH QUALITY WORKOUTS!
I’ll make sure you not only get individual attention during all workouts, but also get the highest quality of workouts complete with proper form and powerful techniques! Personalised warm-ups, pre-hab and homework plus essential rest and recovery sessions.
DIVERSITY & INTENSITY!
In order for you to get the best results, I’ll mix things up to give you a wide range of workouts. This way you’ll avoid the boredom and results plateau you normally get from standard group workout plans.
NUTRITION & LIFESTYLE
I offer leading edge, science based programs to balance your hormones, hunger, cravings and boost your energy levels too! You’ll learn about the nutrition your body needs for health, understand portion control, supplements and much more through my Weekly Simple Nutrition Course.
“Finally achieve the real results you’ve always dreamed of in a fantastic group environment with friendly like-minded people just like you!”
Weekly Schedule : http://www.jaxallenfitness.com/weekly
Eat Clean, Train Smart, Expect Lasting Results!
Proud London Olympic Torchbearer
Text 07831 680086
2. Yoga move Better
YOGA WILL HELP YOU GET BETTER AT YOUR SPORT!
Metabolic resistance training is the surest way to blast fat and simultaneously gain strength and lean muscle. But strength training can also make muscles tight, and without focused flexibility your body can begin to move inefficiently due to limited range of motion.
When your body moves freely, you will actually be able to recruit more muscles, increasing power output—which means more fat loss. The more you can incorporate your entire body through movement, the more your metabolism will benefit as a result.
But honestly, who has time to stretch?! Stretching is boring, and most of us would rather spend our time hitting the weights and getting a sweat on.
Even when you make time for stretching though, if done incorrectly stretching can actually prove useless. Which means the time that you’re setting aside for stretching is actually a complete waste of time, plus if you’re cold or use bad technique you may tighten up even more.
Yoga will naturally stretch your muscles and mobilize your joints by flowing through a variety of poses. Plus, you get to do so while also doing some pretty fun and challenging things with your body. With this increased mobility, your body will be able to move more efficiently, ensuring that when you lift weights you’ll actually recruit more muscles and burn more fat while you’re at it.
I include gravity stretches where you don’t ‘try’ to stretch at all – these are more about getting into position and letting your body weight and gravity do the work.
These are a VERY effective way to get a permanent change in the active length of tight muscles.
Try our Hot Yoga @ Trojan Free Fighters
Sundays 11:00. £6 per session.
What is Metabolic Effect and how does it work?
Rest Based training is unique the client rests when they want and need to!
In fact the more you rest the better your results!!
ME training is a unique type of exercise utilizing multiple joint movements and full body exercisies to create a “ripple effect” on the metabolism. ME training provides real results in less time by:
* Using full body exercises so clients burn maximum calories in minimum time
* Generating the correct intensity to release hormones for fat burning.
* Creating an increased metabolism that lasts hours and even days after exercise (the metabolic “ripple” effect)
* Adding fat burning “lean muscle” to the body so clients burn more calories at rest.
* Using exercises that develop enhanced body function and increased fitness
•Constantly changing the workout so the body never knows what’s coming
What are the benefits?
ME training provides results simply & efficiently. There is no cumbersome equipment, no distractions, and no thinking. Group-personal trainers guide clients through the workout 1 exercise at a time taking the guess work out of exercising. All the client has to do is show up ready to work, the trainers will do the rest. Exercises develop strength, balance, coordination and endurance using weighted resistance, bodyweight, gravity and inertia.
ME offers several options with outdoor, or indoor fitness centers. The beauty of ME training is all fitness levels can participate in and benefit from the workout. This is how it works: Workout intensity is individualized by using heart rate (HR). 3 numbers are important for HR:
1) Max HR- The fastest a client’s heart rate can beat estimated by age
2) 74% of max HR- The level most people burn the max. Fat
3) 85-90% Max HR- Level most need to create a metabolic ripple
Workout intensity is individualized by using exertion rates. The ME Exertion Scale (MES) uses a score from
1-4 to guide intensity.
Metabolic Exertion Scale:
1. You are at rest and your muscles are not being exerted
2.You are at moderate exertion, you can still talk, and feel moderate muscle discomfort
3.You are at high intensity, you no longer want to talk, and/or your muscles are nearing failure or are burning
4.You are at extreme intensity, you have to stop or slow exercise, and/or your muscles have reached full mechanical and/or metabolic fatigue (a ME point).
Clients may defer to minimal exertion activities once they have reached a ME Point. These are known as Defaults and include walking, jogging, jumping jacks, or other low intensity movement. The workout proceeds at the pace of the individual participants. They can get water and rest whenever they need to.
The Metabolic Effect is known in exercise research as “excess post exercise oxygen consumption” or EPOC. EPOC is the technical term used to describe the ripple effect that leads to increased caloric consumption for long periods after exercise. Increases in certain hormones during the ME workout ensure these calories are fat calories, making the body a fat burning machine for hours and even days after activity. Climbing a flight of steps provides an example of EPOC. While walking up the steps, breathing is challenged, however it is not until the top is reached that breathing becomes most difficult. EPOC is representative of this phenomenon on a much larger scale. Since the amount of oxygen consumed is directly related to how much fat is burned, small increases in oxygen consumption added throughout the day lead to significant burning of fat. Since ME training has both a hormonal and caloric effects, it is able to deliver superior results in less time than most exercise programs.
JaxAllenFitness.com is the ONLY place you’ll find true Rest Based Training the Metabolic Effect way in Cheltenham.
Lose fat fast with a training program that will help you maintain body composition results for the long run. You will lose the most fat by training with a protocol that focuses on building muscle, burning fat and calories, and achieving the greatest hormone response from exercise. This article will give you my top five tips for incorporating those three strategies into a training program for fat loss.
Be aware that correct nutrition is necessary in order to achieve significant fat loss. It’s near impossible to out-train a bad diet. If you were able to do so, you would undoubtedly compromise your health in the short- and long-term.
The Run Down on Training for Fat Loss
The first goal of training for fat loss is to elevate your resting metabolic rate (RMR) by increasing muscle mass because this means you will burn more energy every day. The RMR makes up the bulk of energy you burn. Burning energy in addition to the RMR when working out is great, but the impact on total energy burned is fairly small compared to the total RMR.
Your workout time needs to include both strength training and anaerobic conditioning because both contribute to muscle building and they burn energy. The magic of strength and anaerobic training is that they boost your overall metabolic rate, burn a lot of energy in a short period of time, and elevate the RMR by increasing the amount of lean mass you have. Strength training and anaerobic conditioning affect the body differently than aerobic training, regardless of the intensity of that aerobic exercise, which means they will always be the priority for fat loss and body composition.
Tip #1: Train A High Volume, Short Rest Periods & Moderate Loads
Strength train with a high volume of work, short rest periods, and moderate to heavy loads using multi-joint exercises. Squats, deadlifts, pulls, presses, lunges, and rows should make up the core of your training. A program that generally can be manipulated for a greater muscle building effect.
Use challenging weights in the 70 to 85 percent of maximum range with short rest periods that give incomplete recovery. This will provide a significant anabolic response by elevating fatloss hormones. High reps and short rest intervals will make your body a high-powered energy burning machine.
Tip #2: Strength Train to Build Muscle and Create an Anabolic Response
Strength train to build muscle and create an anabolic response to accelerate fat burning. Aside from the obvious benefit of burning a massive amount of energy quickly, working every muscle group hard, frequently, and at a very high intensity will elevate anabolic hormones that increase protein synthesis and fat burning.
Growth hormone (GH) increases fat breakdown and the metabolism of glucose and amino acids. It increases protein building and avoids lean tissue loss when you are trying to lose weight. GH is released by the body in greater quantities in response to physical stress above the lactate threshold, which is the reason heavy, high volume total body training with short rest periods (30 to 60 seconds) is necessary.
Go Fast – Go Slow
GH is produced in bursts by the pituitary gland at night during rest, and women get the body comp benefit by elevating GH just as much as men. In contrast, the effect of exercise on testosterone for women is much, much smaller. GH is also involved in the release of another anabolic hormone, insulin-like growth factor-1 (IGF-1), which is important for protein synthesis. Manipulating time under tension with a varied lifting tempo or inter-repetition pauses is one of the best ways to boost IGF-1.
Tip #3: Perform Strength Training Instead of Aerobic Exercise
Strength training that is anaerobic, uses a high volume and intensity, and is made up primarily by traditional multi-joint lifts is always superior to aerobic exercise for fat loss. The evidence is clear on this, but because some studies have used inadequate resistance training protocols (single-joint exercises at a low intensity) to compare resistance and aerobic training, the fat loss outcome has not always favoured strength training.
Plus, for some unfathomable reason, the media and many public health professionals suggest aerobic training, especially continuous, slow exercise, will help you lose fat, which is one of the most drastic misconceptions about weight loss and exercise. Strength training is anaerobic by nature—the opposite of aerobic—meaning it elevates fat burning hormones and burns energy, as mentioned above.
For example, a study in the journal Medicine and Science in Sports and Exercise compared fat loss in three groups of overweight subjects. All groups were on a fat-loss diet and one group only did the diet with no exercise, whereas a second group did the diet with aerobic training, and a third group was on the diet and did strength training. The diet group lost 14 pounds of fat, while the aerobic group lost 15 pounds of fat—only one pound more, which was not statistically significant. The strength training group lost 21 pounds of fat, which was 34 percent more than the aerobic group!
Consider the amount of time spent on aerobic exercise (36 sessions of up to 50 minutes each) for only one extra pound of fat loss! The six extra pounds lost in the strength training group is worth it, but one pound?!
Tip #4 Do High Intensity Anaerobic Training to Burn Fat—Avoid Continuous Low-Intensity Aerobics
Perform high-intensity anaerobic training (HIAT) to burn fat and avoid aerobics. There’s a mountain of evidence that anaerobic conditioning is effective for fat loss. HIAT is much more effective than aerobic training, whether it be steady-state aerobic activity or higher intensity aerobic exercise. HIAT works on the same principle as strength training for fat loss. It increases protein synthesis and can build muscle, although not as much as strength training.
A study in the International Journal of Obesity demonstrates this by comparing the effect of 15 weeks of HIAT (60 cycle sprints of 8 seconds each, 12 seconds rest) with aerobic exercise (60 percent of maximal oxygen uptake for 40 minutes). The HIAT 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 HIAT 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 HIAT over aerobics for fat loss. This study compared 20 weeks of aerobic training with only 15 weeks of HIAT 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.
What is so interesting about this study is that the energy cost of the aerobic program over the whole study period was 28,661 calories, whereas for HIAT it was less than half, at 13,614 calories. In less time, the HIAT group lost much more weight—nine times more weight. How do researchers explain it?
HIAT also boosts GH and T much more than aerobic training, which we’ve already seen helps create an anabolic environment and burn fat. HIAT results in something called post-exercise oxygen consumption (EPOC), in which metabolism is elevated to a significant degree after training—the body is using more energy even though you’re not working out anymore. EPOC is elevated more when anaerobic training is involved—strength training and HIAT can elevate EPOC for as much as 38 hours post-workout.
Emerging research provides additional insight into why HIAT works and steady-state aerobic exercise doesn’t. A study in the European Journal of Applied Physiology showed that a HIAT program elevates the expression of gene activity by nearly 75 percent over aerobic exercise. A 15-minute HIAT protocol enhanced the activity of 69 genes that were not activated by a 30-minute aerobic trial. The genes that were upregulated were involved in energy metabolism and hormone growth factors such as GH and IGF-1. Basically, greater gene activity from anaerobic training explains what is going on “behind the scenes” in the body to build muscle and burn fat.
The one possible drawback to HIAT is that it is mentally challenging to push through an all-out workout even if it is short. There is an upside: research shows that near-maximal intensity sprints (greater than 90 percent of max oxygen uptake) can be completed in 10 to 20 minutes depending on the number of sprints and interval lengths.
Tip #5: Be Active in Daily Life to Improve Metabolism and Lose Fat
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. This puts you at risk for diabetes and poor body comp.
Desk jobs are the primary culprit for fat gain and inactivity during the day in people who train hard. Studies have shown that in people who have a lean body composition and perform regular intense exercise suffer from a significant drop in metabolism if they are inactive for even a short period of time, as measured by glucose tolerance and insulin health.
For example, a recent study tested the effect of decreasing daily activity for three days in a group of lean, active individual with training experience. They normally averaged 12,956 steps a day and reduced their activity to 4,319 steps a day (they were told to take less than 5,000 day as measured by a pedometer and confirmed with an accelerometer), which resulted in a 30 percent drop in insulin sensitivity.
Blood sugar imbalances are another side effect of long periods in which you don’t move. The result is a slower metabolism, a lower resting metabolic rate (remember RMR from the beginning of this article?), and ultimately fat gain.
Take away a commitment to being more active and inspiring your loved ones and kids to do the same. Make sure you have incorporated tips 1 to 4 into your lifestyle and are strength training and performing high intensity intervals. Don’t forget, you can’t out-train a bad diet or overeating.
Take regular brisk walks—even a five to ten minute vigorous walk will make a difference. Shoot 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, or whatever you enjoy.
If you have a sedentary job, always take the stairs and park farther away in the parking lot. 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, fidgeting, and getting an adjustable desk so you can stand as well as sit will help.
Interesting stuff, eh?
Keep the faith
Train Hard. Eat Clean. Rest Well