Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term.

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1 Program Design The Science of Fat Loss and changing your Bodies Composition for the Long Term. It is impossible to write this article without it going into depth about scientific processes. It would also be irresponsible to not point to research and data to qualify each of the key points made. However, as this is not an academic piece of writing that contributes towards my PhD, I have started with the summary, so those that do not want to read the real depth do not have to. I have also not referenced my work, but you can of course spend time online researching any of the statements made for your own interest or if you simply want to disagree with these facts. So, here we go, this is what you really want to know: The best form of exercise to lose body fat and change how your body looks, feels and performs and to allow you to sustain that change is... Basic strength training, performing the main compound lifts such as deadlifts, squat, bench variations, Olympic lifts and bodyweight movements like chin ups and dips. High intensity strength circuits, where you perform 4-6 compound style exercises in the rep range for 4-6 sets before taking a short rest of seconds. High intensity interval style training, tabata, multiple bursts of maximum efforts ranging from seconds with short recovery times. The reason that these exercises choices are optimum is that they best elicit the exact physiological processes and adaptations you need to lose fat and keep it that way. Namely:

2 They will stimulate your body to add lean muscle tissue. They will activate all your existing muscle tissue to create both an elevated metabolic rate and also produce huge amounts of EPOC (Post Exercise Oxygen consumption). They will create large amounts of growth hormone, through the increased production of lactic acid. This increase in growth hormone will make your body more effective at burning fat and also improve insulin sensitivity (how you handle eating carbohydrates). So, if you don t want to read on, and don t enjoy science and facts, that is a summary of how you should train, how you should use your time, to get the body you want. You can now either design your own program based on these facts, or preferably contact one of our team of Trainers so they can design a personal program for you that fits with your current fitness and ability levels, and does what you want; burns body fat. You will notice, the optimum fat loss activities do not include jogging, not yoga, not cycling, not swimming (nothing against any of these sports or classes, if you enjoy them then great, but in isolation they will not produce the results you want). And before anyone says my friend swims and is in very good shape this is all rubbish, that is not any answer, that is just one individual with one set of genetics, one lifestyle, and has no bearing at all on proven scientific evidence. Similarly, if you are thinking there is no way I can do any of that right now, that isn t the point. Intensity is relative to only the individual. You can build it up over time, working with one of our Trainers on a safe and progressive training program. The body adapts very quickly to how you workout, and the exercises, loads and intensities used are all relative to your current ability levels. If you want the facts, details and geek science, read on... Muscle versus Fat Just to make sure we are all clear, 1lb of fat and 1lb of muscle weigh the same ok? Muscle does weigh more than fat, but 1lb of anything is 1lb of anything. But how they look and how they affect your body is of course night and day. Muscle is denser than fat, so it actually looks smaller on the body, meaning if you replace 10lbs of fat with 10lbs of muscle, then you will look leaner.

3 Muscle of course uses far more calories at rest than fat, that is a well established scientific fat. So having more muscle on your body means you are far more efficient at burning calories. You can hence eat more, without adding weight. In fact you can likely eat more and still lose weight. There are varying thoughts and research with regards to the exact differences between how many calories 1lb of muscle uses versus 1lb of fat. Common theory is that 1lb of muscle will use 50 calories per day more than 1lb of fat. In this scenario, adding just 5lbs of muscle would mean that you were 250 calories per day more efficient and could expect to see a weight loss of around ½ pound per week without doing anything extra of changing your diet. Other research suggests that 1lb of muscle at rest will use as little as around 10 calories per day, whereas 1lb of fat will use between 2 to 3 calories per day. So the effect may be far less significant. The differences in opinions from the various researchers are thought to be caused by the study design, in that having muscle and not using it means only a very minor increase in metabolic rate. However, having the additional muscle and activating it frequently, covering all the major muscle groups, as in a strength circuit or using compound lifts, means a far more significant effect, closer to the 50 calories per day originally stated. What does this mean and why does it matter? It highlights how the body needs heavy resistance training, safe resistance training, to stimulate the increase in lean tissue, that then allows you to activate that tissue to create the best possible increase in metabolic rate. Strength training is step one of the program, always will be, that won t ever change. Any females who still think that lifting weights will make them big and bulky are totally wrong; it is the total opposite in fact. Without lifting weights you will never achieve the sustainable changes to your body composition and health that you desire. Understanding EPOC (Post Exercise Oxygen Consumption) - EPOC (Post Exercise Oxygen Consumption) is a physiological process whereby your body s metabolism remains raised following exercise, meaning you can burn more calories when at rest. EPOC is sometimes referred to as the Oxygen Debt as your body requires oxygen to restore the body to its normal state following intense exercise.

4 In this post workout period the oxygen is used to produce ATP to replace that used during the workout, including the conversion of lactate to glycogen to be stored in the liver and muscles. Oxygen is also required to support the repair of muscle tissue used in the workout and to help restore the body to its normal temperature. The body uses around 5 Kcals of energy for every 1 litre of oxygen used. So any exercise program that increases oxygen use during and after the session will increase the number of calories burned. Strength training, specifically compound style movements, performed safely in a circuit style format, with short rest periods is shown to produce the greatest EPOC effect. Moving between upper and lower body exercises within that circuit has also been shown to be more effective than just performing exercises for one half of the body. This style of training is most efficient and effective for fat loss as it places a huge demand for ATP in the working muscles. As the set progresses there will be a shift for a demand in anaerobic ATP which means the aerobic system must work even harder to replenish this ATP during the rest between sets and following the workout. To optimally stimulate the production EPOC, training must be performed at greater intensities, not lower steady state longer duration style training. The more intense the interval style workout or strength circuit performed, the more demands are placed on the body to produce ATP in an anaerobic state and then following exercise the more significant the effect on the aerobic system to replace the ATP used in that session. Multiple studies and research show that resistance training (lifting weights) will produce a much more significant EPOC effect than any steady state cardiovascular workout like running, cycling or swimming. The intensity at which you train may also dictate the significance of the EPOC effect, with research showing that the total post workout calorie effect maybe around 10-15% of those used in the workout. This is hard to measure as the variance across people will be huge, based on their existing muscle mass and aerobic fitness. How long does your metabolism remain elevated from this EPOC effect? Again, science is divided, with some people proposing periods of 24 hours plus, and others suggesting that in well trained athletes it is lost after 2-4 hours. What should be considered here is that for anyone new to exercise, it is very unlikely you will initially be able to reach your maximum potential for intensity during a workout. That would be unsafe; you need time to build your basic fitness before you can train at this intensity level. Hence for beginners, working up to this position, by starting with less intense interval training and more moderate intensity resistance circuits is a far more sensible option. As you progress, you will be able to work at higher intensities and produce far greater results with regards to the EPOC effect. So the better you get the more results you will have the potential to achieve from this style of workout.

5 Why does Lactic Acid matter so much? Producing large amounts of lactic acid from high intensity training has been shown to increase growth hormone. Research remains divided as to whether the amounts of growth hormone produced from training designed to maximally stimulate it are significant enough to elicit a useful fat burning/body recomposition effect. Not all research is good research, and in this case it is likely that the design of studies may not actually be efficient at determining the result. Anyone who has experience working with body recomposition and fat loss will know that workouts of high intensity that stimulate both EPOC and lactic acid, are without doubt the most effective ways to reduce body fat fast. Research does now exist to show that exercising at lower intensities does not produce any post exercise increase in growth hormone. Most likely, it is the combination of the affects; EPOC, Lactic Acid and the increase in muscle tissue plus frequent activation of that tissue, that combined produce the optimum training effect for fat loss. Over doing the aerobic exercise is doing EXACTLY the reverse of what you want Too much slow, steady state and easy style cardiovascular style exercise is not only an inefficient choice for fat loss and body composition improvements; it is actually working against you when you make it the dominant training modality. Remember, long periods of cardio, running, cycling, are CATABOLIC in nature, they will start to condition the body to hold lower amounts of muscle mass and lower the metabolic rate (burn calories more slowly). The SAID principle (specific adaptations of imposed demands) explains this perfectly; the body is designed to adapt to how you treat it, with its focus being on survival. If you continually force it to perform at low intensities for long periods it adapts by becoming more efficient at preserving calories, the last thing you want. There may also be negative hormonal adaptations such as a lowering of testosterone in men and an increase in cortisol for both men and women. Taken to excess and combined with a poor diet, low in fats and proteins but higher in carbs (common approach of long distance runners) it may also increase the risk of injury. A quick word on exercise programming and management of intensity The types of training being suggested above are very high in intensity. They could not be performed every day and hence your organisation of your training week needs some planning. Ideally performing a high intensity workout such as the above every 48 hours supplemented with other lower intensity style sessions would produce the best long term results. It should also be noted that this style of workout is not recommended for sports people with performance goals that involve speed, maximal strength, change of direction or resisting forces type events.

6 In closing Science is very clear with regards to the best way to burn body fat and change how your body looks, feels and performs. The principle of an aerobic fat burning zone as being the best way to burn fat is one dimensional and mis-leading with regards to determining how you should best train to achieve the results you want. Adding more muscle mass, activating that mass frequently, and training at the highest intensity possible within your safety range should be your approach to changing how your body looks, feels and performs for the long term. Simon Jeffery (MSc)

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