How Much Should My 2 1/2 Month Old Be Eating Which Fat Loss Method Should I Follow? An Analysis of Common Fat Loss Training Methods

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Which Fat Loss Method Should I Follow? An Analysis of Common Fat Loss Training Methods

As a personal trainer in Singapore, most (I would guess 90%!!) of my clients lose body fat. For all our obesity, fat loss should be for everyone.

A number of really good trainers have come up with excellent fat loss guides, methods and training programs. So how do you choose?

In this article, I will discuss my own experiences with various fat loss protocols.

NOTE: ALL of the methods below will not be effective without good nutrition. You need to eat enough protein, vegetables, fruits, and healthy fats for this stuff to work.

It is estimated that you need about 3-4 hours of physical activity EVERY DAY to overcome a poor diet and still lose fat. In our sedentary lives, we have to eat right to lose fat or it just won’t happen.

Method 1 – Long, Slow, Distance Training (LSD)

Stair climbers, elliptical trainers, jogging, swimming, whatever. The main idea here is to “burn as many calories as possible during exercise” and “make sure as many of those calories as possible come from fat.” From an aesthetic point of view, the idea is “long-distance endurance athletes are thin, so to lose weight we should do LSD exercises.”

In theory this makes a lot of sense. LSD burns a lot of calories because it can be taken (as the name suggests) for a LONG time. A higher percentage of calories burned is from fat due to the “zone” in which these activities are performed. However, recovery is easy and you don’t burn calories outside of training time.

During my time in the army, long runs were very popular. When training for the half marathon, we ran 12, 14 and 16 km runs every week. What happened?…I was thin and weak. “Well at least he lost weight” you might think, but I lost weight, not skinny.

I had a little visible abs, but nothing like the ripped look you’d expect from so many endurance workouts. I also lost 30 cm from my broad jump and a few tenths of a second from my sprint times.

My bad experiences are the norm for people using this method. In addition, LSD takes a lot of training time and takes more and more as it gets “better” and distances and kilometers have to be increased.

It’s not just about the experience as a personal trainer in Singapore, the science backs up these experiences as well. In fat loss, LSD is not even an improvement on diet alone.

An example of an LSD exercise program would be 45 minutes of swimming 2 x a week and 45 minutes of jogging 2 x a week.

Does it work? – No, it’s inefficient and takes a lot of time.

LSD has a place in rehabilitation and therapy, but not in fat loss.

Method 2 – Metabolic Disorder Training

The main idea behind metabolic training is to create so much “disruption” to the body’s systems that we burn calories throughout the day, not just during exercise. In addition, it maintains and even builds muscle and is important in fat loss.

This disruption is so great that one study shows 9 times greater fat loss with this form of exercise compared to LSD exercise. And the exercise time was less in the metabolic exercise group.

They just exercised so intensely during that workout that the body burned more calories than normal for up to 38 hours after the workout. WOW. Calories burned DURING exercise were about 1/2 of the LSD group, but total calories burned were much higher.

What is happening? Lots of disturbances in body condition, so lots of adaptation. That adaptation is fat loss.

I have used this method extensively with clients and also myself. It simply works. The fat melts away. The workouts are short (1 hour or less) and challenging. I have clients who lose 10 kg of fat in 2 months easily.

Here’s a sample of a metabolic fat loss workout that one of my pretty strong clients did just a week ago. Note A1, A2, etc. means that the exercises are performed consecutively, a “super-set”. All exercises are done with a 3-second lowering and 2-second lifting time.

A1: Stiff Leg Deadlifts x 12 reps, rest 45 sec

A2: One-arm push-up x 6 reps / side rest 45 s rep A1 Total 5 supersets

B1: Seated cable row x 12 repetitions, rest 45 s

B2: Barbell raises x 10 repetitions / lateral rest 45 s Repeat B1 5 sets in total

C1: Stability ball sit-ups x 12 reps without rest

C2: Shoulder external rotation x 15 rest 30 s Repeat C1 for a total of 3 sets

The exercise ended with a 10-minute interval sprint on a stationary bike. The total duration of the training was about 60 minutes.

Does it work? YEAH!. This is the most recommended method of fat loss for my personal training clients. Results are almost guaranteed, the body simply can’t keep fat around when it’s worked this way.

Method 3 – Interval training

This method burns calories and causes significant disruption and post-workout calorie burn. The downside is that it’s not as good at maintaining/building muscle as resistance training (but it’s nowhere near as bad as LSD). Interval training can really range from sprinting (90-100% of your best) + walking (20-30%) to brisk walking (75-85%) + jogging (40-50%) or anything in between. .

I use some kind of interval training for all clients who want to lose weight. It is not as demanding on recovery as resistance training, so it can be added to most exercise programs.

An example interval session would be:

A 10 second sprint cycle (100% effort) followed by a 20 second slow cycle (30% effort) repeat 20-60 times depending on fitness level. It only takes 10-20 minutes, but it’s really effective.

Another example of lower intensity (not as effective, but less demanding on recovery and can be done more often) –

30 second fast cycle (80% effort) followed by 30 second slow cycle (30% effort) repeat 10-20 times

Does it work: Yes. Intervals are a valuable fat loss tool in any training program. Not as good as method 2, but intervals can be increased to increase efficiency.

Method 4 – Strength training

This method focuses on preserving as much muscle as possible while allowing fat loss to occur through diet. The weights lifted remain heavy and the repetitions of the set low. The idea is to ensure that we lose little or no muscle or strength during the fat loss phase.

My experience with this is not from personal trainer clients but a personal one that I had with my own diet. On a low-calorie diet, I didn’t do intervals or LSD workouts because I just wasn’t eating enough calories to support that kind of exercise. I went to about 5-6% body fat and had a “ripped look”. If I had used a different fat loss method, my muscle mass would have dropped and that would have been terrible news on a low calorie diet. The amount of training (total weight lifted) must be kept low, as we fit such training into a low-calorie diet. But weight training should use heavy weights to maintain muscle.

An example exercise would look something like this

A: Barbell squat 3 reps x 6 sets 120s rest between sets

B1: Barbell Row 5 reps x 3 sets 90 s rest

B2: Military Press 5 reps x 3 sets 90 seconds rest

C: Lift 5 reps/leg x 3 sets 90 seconds rest

Does it work? Yes, but the exercise does not burn as many calories and the disruption is not as great as metabolic training (Method 2).

So far I have given only four main methods that are in use today. “Well what should I wear?” you ask. OK That depends on who you are.

For the beginner or intermediate client (1 year of hard training or less) whose priority is fat loss, use method 2 and 3 together. 30-40 min of metabolic training + 10-20 min breaks is enough.

For an advanced client (great technique, strong for his body weight) use method 2, 3 and sprinkled 4 (1 every 6-8 training sessions. 40 min strength/metabolism training + 10-20 min intervals

For the metabolic athlete (a lot of running) who wants to lose some fat, use method 2 with a little bit of 4. Sports training takes care of the “interval” requirements.

For power/speed sports (sprints, throws, weightlifting) for athletes who need a lower weight class, use 4 and a bit of 3. Let the low calorie diet handle the fat loss. Use training to maintain strength, power and speed. Also keep the intervals high intensity. If your sports training includes tempo runs or sprints, you can omit the intervals completely.

Hope this clears up any misconceptions about fat loss exercise. Again, you MUST eat clean to lose fat. Achieve your goals quickly and wisely.

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