Posted on February 16, 2016 by Jenny Cromack
This week we’ve decided to bust a few myths and give you a few tweaks to really force that weight loss during your training sessions. Use the following top weight loss tips from Personal Trainer, Chris Baird, to help smash your weight loss goals!
- Rest Periods Are a Crucial Component – Yes you need to work intensely, but did you know intensity is really the percentage of effort against a possible 100%. It is not possible to complete 100% intensity intervals with 10, 20 or 30s rest periods. One of the best interval work ratios I have ever used as a personal trainer involves 30s work periods with 3 min recoveries. The physiology is complex however it works, so that’s all you need to know!
- Use Compound Exercises – Weight loss is not simply a matter of calories in vs calorie out. Hormones can have a profound effect on body composition. Compound movements such as squats, pull ups, deadlifts not only tear through calories but influence key hormones associated with fat metabolism.
- Train With Intent – This ties in with rest periods. If you’re not capable at working at the intensity you desire what’s the point? Yes if you’re trying to train the aerobic pathways all that is simply required is moving from one exercise to the other and the intent is low. However, if you’re seeking to work anaerobically it needs to be at the right intensity, this comes from adequate rest and pushing the body to the required level.
- Intervals Are Important – Steady state training is effective, but only develops part of the metabolic pathways. To maximize the metabolic engine and burn fat effectively all components must be developed. Anaerobic pathways of metabolism can only be trained through periods of work and rest, as you’re working at a level that exceeds the capabilities of the body to meet the energy demands.
- Lower Body Movement Patterns Are Critical – You should definitely use all of the body to help you in your training however, shot for shot lower body movements tear through more calories that upper body movements. Don’t skip those lower body exercises – lunges/ squats/ deadlift and their variations are critical for shedding those pounds.
- Session by Session Variety Can Help – As weight loss training is generally lower intensity training compared to other modalities it can often be performed more frequently. To avoid boredom, neural fatigue and injuries alter exercises at least every 3 sessions.
- Don’t Do Cardio Elements Before Resistance Training – The logic behind this goes beyond the realms of this blog, however literature suggests that cardiovascular components completed before resistance training can effect the intensity that is achievable during following resistance training. Instead opt to place interval components at least following the main compound movements of a session.
- Be Careful Not To Train To Fatigue – As you’re hoping to train frequently it’s no use working to fatigue every session. You’ll burnout, get injured or become psychologically destroyed in a matter of time! Manage your sessions wisely, if you have long rest periods following a session you can work closer to fatigue. If you’ve got sessions day after day, work at a lower intensity.
- Vary The Training Volume and Intensity – As I previously said we don’t want to always train to fatigue, however we still need to stress the body. This can be completed by long term planning, a common model is to have 3 weeks building intensity with 1 week have a deload week or returning to week one session plans. Following this pattern over and over is a very effective way of achieving long term success.
- Have Fun: Find a mode of training that fits your goals but also that you enjoy, weight loss training hurts! Find something fun which you will stick to and you won’t go far wrong.
Hopefully these top ten weight loss tips will help you hit those fat busting goals!