The “Fat Burning Zone” was once a place where exercisers could tap into Walkmans, jump down escalators and enjoy low-impact bliss. They found that their Jock James II tape kept them in that zone, but it wasn’t burning much fat. Despite heavy investment in training.
Today, the demand for maximum results in minimum time has never been greater. Athletes are encouraged to find more efficient and effective ways to lose fat and get in shape. In addition to high intensity interval training protocols, many forms of resistance training and this form have been shown to be effective for promoting fat loss.
The fitness industry has responded with resistance training methods, protocols and even brands. For those who want to lose body fat while increasing overall strength and vitality. Of course, every method, protocol, and brand is claimed. The “miracle of fat loss” gives maximum results in a short period of time.
How can I help clients determine the best resistance training protocol to burn fat?
Answering this question requires understanding the dynamics of how the physiological systems of the human body respond and adapt to different resistance training protocols.
Resistance training helps you lose fat in many ways.First, resistance training helps you build more lean muscle mass. A lot of lean muscle mass requires more energy. Both during exercise and at rest, in other words, people with more lean muscle mass burn more calories throughout the day.
Combining resistance training with high-intensity interval training and has been shown to increase the amount of oxygen your body needs to recover after exercise. Excessive Post-Exercise Oxygen Consumption Also known as “EPOC” is a physiological phenomenon that increases net caloric consumption after exercise and, simply put, continues to burn calories after exercise.
Almost every fat loss resistance training program seeks to create an optimal hormonal environment for building muscle and burning fat while stimulating lean muscle mass gains and EPOC. Different protocols deal with different training variables, such as exercise used, training volume, and training intensity. To convince your body to continue building muscle and burning fat.
Almost all resistance training programs are effective in reducing very little body fat in the short term. In order for a program to be consistently effective (good), it is important to understand how adjusting the three key exercise parameters affects fat loss.
exercises are used
Almost every popular resistance exercise will benefit your body in one way or another, but some are better than others. When the goal is safe, effective and effective fat loss. Exercises that require coordination and multi-joint movement such as squats, deadlifts, Olympic lifts, pull-ups, and push-ups are most effective for fat loss and muscle gain. These compound exercises do a lot of work on the muscles. It requires increased oxygen consumption and increased hormonal responses. And it should be a priority in any effective resistance training program for fat loss.
Provide the exercises used in the program fairly consistently over several weeks or months in a given training session. (Targeted training periods) To prevent overuse and provide innovative… Training blocks may vary from exercise to exercise in stimulating muscle growth and fat utilization.For example, add barbell back squats to your 12-week program, then squats or other lower body exercises at other times (front squat , lange etc.) exchange.
Training volume refers to the total set used in training days, months or other training periods. Reps or time under tension and resistance (weight) This is the result of what was used during the training day, week or month (sets x reps or time under tension x weight).
Greater exercise volume is usually associated with greater muscle mass (i.e., muscle hypertrophy), which is important for the body’s ability to burn calories and fat. As you can see from the equation above, this can be done by controlling the number of repetitions or the weight of the sets used during the workout.
For example, help your clients transition to four sets of 10 reps per exercise instead of three sets of 10 reps. As the muscles contract, increase the number of repetitions of the exercise from 8 to 10 or from 30 to 40 seconds. or increase the weight you’re using, even if you’re trying to do the same number of sets and reps as you did in the previous workout. You can also extend your training days to increase your overall volume.
The fitness industry’s recommendations for sets and reps for overtraining are three to six sets of six to 12 reps at 50%-85% 1RM (rep max). Weight training appears to be effective for increasing lean muscle mass.
Although greater training volume is associated with more fat burning mechanisms. But it is important to note that these extensions cannot continue indefinitely. It should be noted that the ability of the body’s tissues and central nervous system to cope with increasing stress on a daily basis is coming to an end, with certain training blocks at a steadily increasing dose over weeks or months. This is followed by a reduction in the dose range, which helps to avoid training stagnation, injuries and boredom.
Intensity of the workout
Exercise intensity refers to the percentage of output based on total effort, such as max 1 repetition (1RM) or reps to failure. Exercise intensity significantly influences the hormonal response to exercise, leading to an increase in lean muscle mass and EPOC. And all of these factors contribute to its ability to burn fat.
Exercise intensity has been shown to contribute to fat loss in several ways. First, increasing exercise intensity (percentage of total effort) increases exercise stress, resulting in positive hormone release and oxygen consumption after prolonged exercise. It is recommended to allow adequate recovery time (two minutes or more) between sets to maximize the benefits of this progression. Proper recovery between sets also helps develop strength. Strength improvements increase training volume and overall training intensity.
However, the greatest contribution to fat loss during resistance training is associated with increased exercise intensity with shorter rest periods between sets. With shorter rest periods, the body has a greater metabolic load. The result is a dramatic hormonal response that stimulates fat burning and muscle building. Shortening the rest period also has the greatest impact on EPOC.
Supersets (two consecutive exercises with opposing muscle groups) and circuits (a quick succession of exercises with limited rest) are common resistance training protocols that use shorter rest periods to increase exercise intensity
A word of warning: resistance training with shorter rest periods is often touted as the “best” for fat loss because it causes more fatigue in the central nervous system. During longer training blocks, it reduces strength and overall training intensity, negatively impacts fat loss and increases the risk of injury. To see consistent, long-lasting fat loss results from a program, defined training sessions of weeks or months alternate between optimal and sub-optimal recovery periods between sets.
From a long-term programming perspective, training intensity and training volume often have an inverse relationship. Both factors influence fat loss, so it’s important to design programs that can optimize each program during different training blocks. At high training intensities (training near failure) the central nervous system fatigues quickly, often limiting the amount of training. A significant increase in training volume requires a decrease in absolute training intensity. Trying to increase both volume and intensity at the same time for long periods of time can lead to fatigue, exhaustion and eventual injury.