No crazy-sounding routines to follow with cute names, just pure hard work and a structured plan to get you losing – fat. But I wanted you to start from a simpler mindset instead of a complicated and frustrated one. Simple, right? Before you storm directly to the comments section tell the world what a load of crap this is, I fully understand it goes well beyond those simple statements. If you want to gain muscle lift heavy things and be progressive. If you want to lose weight, eat less and move more. This whole fitness thing of building muscle and losing fat is based on some pretty simple concepts. With a new specialized training program promising the fastest this and the best that being born every day, it is easy to get caught up in the confusing world of what works and what doesn’t. Progression for your purposes refers to the ability to not only lift slightly more weight, but also to decrease rest times, perform more reps and/or increase training density Keep it simple But how do you structure a proper workout to achieve this fat-burning bliss? With the right training and diet plan you will turn your body into a fat-burning furnace long after you say bye-bye to the front desk girl at your gym. Low-intensity exercise has a low rate and length of EPOC but high-intensity training can rev up your afterburners for hours longer. For you non-sciencey types, it is the act of your body burning fuel long after your workout is over. EPOC stands for Excess post-exercise oxygen consumption. So, why not just workout at a lower intensity and burn more fat? As mentioned before, you don’t burn a huge amount of anything in the gym – at least nothing significant enough for noticeable changes in your physique. Yes, you are burning some fat during that period of time, but as intensity increases so does your body’s reliance on glucose for energy. Since the majority of glucose is broken down from carbohydrate you are essentially burning through your stored carbs for fuel. Since you are asking your body to increase its intensity from, say, sitting a computer all day to benching and squatting these demands require a readily available source of energy, namely glucose. The big “secret” is that you really don’t burn a ton of fat during training. What’s really going on during and after a fat-loss workout? First, let’s get your head on straight as there may be some explaining to do. If you’re still reading then you have mustered your faith that there is something to be said about an effective fat-loss workout without losing muscle – and maybe even building some new mass along the way. There is a better way other than countless, tireless hours spent doing boring cardio. When you hear the words fat-loss workout what do you think of? What pops in your head? Is it visions of plodding away on the treadmill, bike or elliptical? Do fears of wasting away precious muscle wash over you and make you run for the heavy free weights never to even fathom another insidious thought?Ĭalm down, breathe and let’s open your mind to new possibilities. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.
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