Fat Loss Exercise!

One thing I really loathe is the infomercials advertising the most ridiculous productswith fake testimonials and promises they know they can’t keep. I even remember a while back a woman who purchased expensive chocolate bars which promised to burnfat and lose weight as they had “special” herbs in them! Not that takes it to a new level, eating chocolate for weight loss???

Weight loss, fitness, and getting in shape is really quite straight forward. But because it’s a multi-billion (yes billion) dollar industry, there’s so much spin and BS because so many companies do not care that they’re offering a terrible product to a desperate consumer, they just want the money. Every time I go to the gym I see the worst exercise performance by many individuals. Now this is not surprising, as everyone is not a fitness expert.

It’s a bit like taking your car to get repaired and having a go yourself. Or try cooking a meal without the correct recipe. The most common problem I see in gyms around the world is people doing the same workout week in week out without much intensity. Only the other day I saw a woman on a lifecycle reading a book with a RPM of 40, 40!! This pace was soslow that the monitor started to flicker as it thought noonewas using the lifecycleand it was trying to shut down. What on earth was she hoping to achieve from this workout? She was quiteoverweight so presumably weight/fat loss was her goal.

Well she was achieving neither, and quickly! Let me tell you some of the worst exercises I see being performed in gyms today: Tricep Kickbacks, Swiss/Gym ball situps, (well mostly any sit-up exercise), Seated Leg Extensions/Leg CurlsAbductor/Adductor machine, Upright Rows, Pec Deck, Rear Pulldown.

I might as well give you the some of the best exercises that everyone should be doing:

Squats
Deadlifts
Woodchoppers
Pullups
Romanian Deadlifts
Travelling lunges

An exercise routine should be based on resistance exercises using a moderate load with minimal rest intervals. Long and slow cardio training is not conducive for weight loss,and unfortunately is an overused method of training, especially by women, in health clubs around the world. To stimulate the body to burn fat and develop lean muscle tissue, the overload principle must be implemented.There must be a higher intensity within exercise sessions to promote the metabolic cost and in particular the excess post exercise oxygen consumption (EPOC). EPOC is simply the accumulation of physiological processes that bring the body back to homeostasis after exercise.

The greater the EPOC, the greater the energy expended post-exercise which is highly advantageous for weight loss. Using fixed weight machines, single-joint exercises, and slow cardio training reduces the EPOC and doesn't produce the physiological state necessary for losing weight. One crucial aspect of exercise commonly overlooked is the conditions required to stimulate greater hormonal release, in particular testosterone and growth hormone. Women especially need to stimulate these anabolic hormones and they can only be produced only under certain physiological conditions. The build up of metabolic by productssuch as lactic acid causes a sustained increase in testosterone and growth hormone release. To achieve this state, a higher intensity exercise protocol must be administered. Rest intervals between exercises must be reduced to allow a more demanding workout which produces a greater metabolic build up which stimulates the anabolic hormones.

Below is an ideal exercise drill for burning fat and developing lean muscle tissue. Perform each exercise 3-4 times for approx. 12-15 reps.


1. Squats with shoulder press
2. Deadlifts with bicep curls
3. Assisted pullups
4. Romanian deadlifts with Cuban press
5. woodchoppers
6. Sumo squats with lateral raises
7. Tricep dips
8. Split squat with rotation
9. Sledgehammers
10. Russian twists

This type of circuit incorporates many multi-joint, multi-muscle exercises that recruit more muscle motor units, expend more energy, and stimulate the greatest metabolic and hormonal response. This provides the ideal physiological environment for stimulating fat loss.

The key with this type of program is to keep the rest intervals to aminimum (15-45secs). The circuit can be performed up to four times depending on the training quality andage of the individual. Too much resistance coupled with too short a recovery time will ultimately lead to complete fatigue and a non-enjoyable workout. If the resistance is too light and the rest interval is too long, an incorrect stimulus will be produced leading to ineffective results.

There is an abundance of exercises available to use; it is simply a case of getting creative and selecting challenging exercise drills. This type of protocol is highly appealing for women who do not like the blood pump into the muscle that men enjoy from bodybuilding training. If you wish to do more cardio training then running on the treadmill, boxing, rowing, or cycling can be incorporated between circuits, as long as the intensity remains moderately high. These sessions should last approx. 45-60mins.


Mike Heatlie MSc CSCS

www.mikeheatlie.com
www.lose10poundsin5weeks.com
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Calculations for weight/fat loss

Sometimes people ask me how many calories, carbs, proteins, fats etc. they should be eating in order to lose weight. As a guide I always go with:

1400 calories per day for weight/fat loss
100 grams carbs per day (none after 5pm)
120 grams proteins per day
57 grams fats per day (from good sources monounsaturated and polyunsaturated fats)

Good breakfasts are eggs on toast, smoothies/shakes, omelettes.
Salads are great for meals lower in carbs and fats
Dinner should include a protein such as chicken, fish, turkey etc. with a variety of vegetables, try and rotate these every evening (easier said than done I know)
Some examples of snacks taken from uk.askmen.com

1- Beef jerky
On average, one ounce contains about 70 calories and one gram of fat, but delivers 11 grams of protein. Make sure you get them from health food stores as others can be high in salt.

2- Eggs and egg whites
One egg white has only 15 calories, is fat-free and contains four grams of protein. Throw two or three in a pan (with some peppers and onions if you want to make an omelette) for a quick, nutritious mini-meal.
Don’t be afraid of eggs or the fat in eggs though if you need something to boost your fat intake, they are highly nutritious! My protein shake includes protein powder and raw eggs, marvellous!

3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains on average 16 grams of protein, yet only has 102 calories and two grams of fat (as opposed to other types of cheese, which can be extremely high in saturated fat).

4- Tuna
Tuna is a great source of protein with approximately 25 grams per can. Plus, one can of tuna in water contains approximately 111 calories and is fat-free. But go easy on the mayonnaise if you're making a sandwich -- it's full of fat.

5- Protein bars
Although there are hundreds of varieties on the market, keep in mind that all protein bars are not created equal. Obviously, protein bars should be a high-protein snack, but be careful and avoid bars that are high in carbohydrates. A good choice is a 75-gram bar which contains a full 30 grams of protein, with only six grams of carbs and five grams of fat.

6- Shakes
I’m a big fan of protein shakes. Use isolates or casein when using during the day but you’ll need more carbs (approx 30 grams) after your workout. You can turn them into smoothies by adding natural yogurt, eggs, and fruit!

7- Lentils
Although they may not seem appetising on their own, putting a handful of them in your soup or salad will give your snack a protein boost. One cup of lentils has about 230 calories, one gram of fat and 18 grams of protein.

8- Peanut butter
One tablespoon contains about four grams of protein, eight grams of fat and 95 calories. For an energy boost, spread it on a slice of whole-wheat bread (60 calories and one gram of fat) and top it with banana slices.

If 1400 calories per day is too much of struggle then cycle your calorie and carb intake so you have a greater intake on other days. Please check out my ebook for how to do this correctly:

www.lose10poundsin5weeks.com

One of my clients said something to me recently that I just loved! He is studying for his PhD and also works part-time to make some money. I asked him if he was working at the weekend and he said, “I work every weekend Mike.” I said that that was incredible but his answer was awesome, he said, “You have to do what it takes to get you where you want to go.” So true.
Consistency is the key though with diet and exercise, this ultimately leads to successful weight/fat loss. Consequently consistently eating poorly and being inactive leads to fat gain, strive for the former!

Keep fighting the good fight.


Mike Heatlie MSc CSCS