King of Fat Loss

King of Fat Loss

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06/02/2014

Wow, what a weekend! A selection of World class coaches have imparted their wisdom on us lucky few! Apologies in advance for the name dropping but I believe in learning from the best in order to bring your knowledge and coaching practices to the next level!

Amongst coaches leading the sessions were Tamas Feher (Head Coach for GB Weightlifting); Ian Pyper (Performance Coach for GB Triathlon/English institute of Sport, including the Brownlee brothers); Tom Whittaker (GB Weightlifting S&C coach); Yousef Ziu (GB Weightlifting talent coach and S&C coach) and of course Brendan Chaplin (Performance Enhancement Specialist and Head S&C coach).

I have met some great, like-minded people and more importantly, I have learnt SO much on the course!

One of the key areas of interest for me was the presentation from Ian Pyper who discussed Metabolic Resistance Training (MRT).

He presented several studies showing comparisons between steady-state aerobic exercise (endurance type) and MRT style exercise. In particular, how they both affected fat loss. One study looked at participants completing 20 weeks of endurance training vs 15 weeks of high intensity interval training (similar to MRT). The total calories burnt by the endurance group was 28661 and for the interval training group was 13614. Which one lost the most weight?

Logic would suggest the endurance group, obviously! WRONG!! The interval training group showed a 9 times greater loss in body fat!! But how???

MRT and similar high intensity interval style methods elicit a huge amount of work by the muscles involved and this produces a heightened metabolic state. All of the by-products that you produce during intense exercise is something your body wants to clear in order to return to resting values.

The measure of energy required to return to these ‘normal’ values is known as Excess Post-exercise Oxygen Consumption (EPOC). Following an intense bout of exercise, this can last for 24-36+ hours!! So you are burning an increased level of energy (high levels of fat) for a huge amount of time!!

In summary, you work for less time, at a higher intensity and you will lose MORE body fat than traditional endurance training?!

It’s a no brainer, MRT style training is King of Fat Loss, it should be in YOUR training routine!

Here’s a few ideas to get you going…
Choose 4 challenging and balanced exercises (e.g. Press-ups, pull ups, squats, side lunges)

I’ve just tried these…

Barbell high pull
Kettlebell swing
Aleknas (Google)
Burpees

30s work
30s rest

Repeat x 5 continuously

Short and highly effective.

GO!!!

Regards,
Rob

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