How to loose body fat
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Out of room on this site now with the amount of information I will be posting
www.scientificfatloss.org
The three key points for fat loss (in order of importance) are as follows.
1. Endocrine system optimization
2. Nutrition
3. Training
Lest start with the last one on the list. No. 3.
3. Training
There is much confusion about the best training methods for fat loss.
Let it be said once and for all - steady paced (fat burning zone) aerobic training does not work. This is a fact, and if you have spent as much time researching this as I have you would know this.
Researchers at George Washington University looked closely at how well diet, aerobic exercise, and dieting combined with aerobics work to help you lose weight.
These researchers analyzed 25 years worth of study results to see what is most effective for weight loss. I bet you'll be surprised at what they found.
People using diet alone to lose weight lost an average of 10.7 pounds. People using both together lost an average of 11 pounds.1 That's right-adding aerobic exercise to a weight loss diet makes hardly any difference at all. It's no wonder aerobics leave you feeling disappointed and frustrated. It's just a poor weight loss tool.
oh, but it gets worse. In actual fact the steady paced aerobics may actually be bad for you. I can see the shock in your faces.... (more on this latter)
So what is the best way to train to optimize fat loss?
1. Specific Strength Training
2. Metabolic Training
Specific Strength Training.
Strength training is performed for several reasons - I will list just a few here.
1. Hormonal responce
2. Muscular adaption
3. Metabolic disturbance (including EPOC effect)
I will post information on how to optimize each over the next few weeks.
Here is a sample strength training program to optimize fat loss.
A1. Front Squats
A2. Bent Over DB Rows
B1. Romanian Deadlifts
B2. Incline Bench Press
C1. Static Lunges
C2. Chins (Band Assisted)
D1. Slide Board Leg Curl or Reverse Leg Curl
D2. Standing Press
Monday
Sets: 2
Reps: 9
Tempo: 3-1-1-0 (41sec TUT)
Rest: 20sec between alternating sets (eg A1 rest 20 sec A2 rest 20sec, repeat)
Wednesday
Sets: 2
Reps: 6
Tempo: 2-1-1-0 (24sec TUT)
Rest: 40sec between alternating sets
Friday
Sets: 2
Reps: 3
Tempo: 2-0-1-0 (9sec TUT)
Rest: 60sec between alternating sets
This is for the novice strength trainer who has completed corrective phase of training.
(c) Optimum Performance Pte Ltd 2007 -
Thank you
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say if i dun exercise.....
but i DUN take fattys (chicken skin etc)
will i be able to lose fats that way? -
you are so lazy. no pain no gain.Originally posted by pervertboi:say if i dun exercise.....
but i DUN take fattys (chicken skin etc)
will i be able to lose fats that way? -
no timeOriginally posted by tut4nkh4m3n:you are so lazy. no pain no gain.
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HmM~ Endocrine.. hmM!~ Something to do with Metabolism?
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If you have time to browse this forum and post messages, you have time to train. Don't make excuses. If you are too lazy to make time(not FIND time but MAKE time) to train, then don't expect to have a 6-pac.Originally posted by pervertboi:no time -
yes, but will take long time.Originally posted by pervertboi:say if i dun exercise.....
but i DUN take fattys (chicken skin etc)
will i be able to lose fats that way? -
We are all given the same amount of hours every week. If i can look after my daughter full time, run several companies and still train then what is you excuse?Originally posted by pervertboi:no time
I know others who work full time and study part time yet still manage to get 3-4 workouts in a week.
Sorry there is no excuses..... -
plans may seem to be more difficult but there are a lot of factors.Originally posted by OPT:We are all given the same amount of hours every week. If i can look after my daughter full time, run several companies and still train then what is you excuse?
I know others who work full time and study part time yet still manage to get 3-4 workouts in a week.
Sorry there is no excuses.....
you may not need to travel much as compared to someone else?
maybe others study part time but online?
don't have to rebutt on what i said above. they are just examples.
everyone has their own problems and limitations. you won't know until you are in the exact shoes. -
Endocrine system optimization sounds interesting
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I also want to add that interval training is better than jogging anyday in terms of fat loss.
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i agree, but not everyone is able to adapt to interval training.Originally posted by Simon Dean:I also want to add that interval training is better than jogging anyday in terms of fat loss.
for a novice, i believe long and low intensity runs ( >40 mins) are good enough. -
I agree. I heard that by bringing your body temperature up to a certain level and keeping it there you can burn fats easily. If I'm planning to 'cut' burning fats is compulsory right by carrying low weights for high reps?
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You have seen people dieing from triathlons, running on treadmills and jogging outdoors.Steady state cardio.Originally posted by alwaysdisturbed:i agree, but not everyone is able to adapt to interval training.
for a novice, i believe long and low intensity runs ( >40 mins) are good enough.
Have you heard of anyone dieing from interval training? -
what if the person is obese?Originally posted by Simon Dean:You have seen people dieing from triathlons, running on treadmills and jogging outdoors.Steady state cardio.
Have you heard of anyone dieing from interval training? -
all the more he shouldnt jog..
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You heard wrong.Originally posted by cApitaland:I agree. I heard that by bringing your body temperature up to a certain level and keeping it there you can burn fats easily. If I'm planning to 'cut' burning fats is compulsory right by carrying low weights for high reps? -
jog 30 secs then sprint 30 secs? repeat cycle?
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Type HIIT in google.Originally posted by Agenda:jog 30 secs then sprint 30 secs? repeat cycle? -
Note all additions will be on the first post.
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I hope they'll also be added into your "articles" page on your website as well as in your newsletters.
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nice thread.. hope to see u post more information
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This will be a big one.... might get a little big for here so may need to transfer to my web page latter but will keep it here for now.
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x2.Originally posted by WiNtEr'SkiLL:nice thread.. hope to see u post more information