This week’s topic is about an email I received recently. Maybe you can relate to it, I’m sure you will all at least find it helpful.
The email was from a girl whose goal was to shed body fat and lose weight. Her typical workout was basically going as long as she could (around an hour) jogging on a treadmill or elliptical. She thought that fat loss was directly related to calories burned in a workout. Well, don’t get me wrong, going for a jog (on a treadmill or outside) has its benefits- increased arterial compliance, decreased blood pressure, improved insulin sensitivity, improved glycemic control- that I don’t want to discourage you and I hope I don’t. But here are a few helpful tips to help you see the big picture of fat loss training (*assuming you are eating correctly*)
Fat loss Facts and Strategies
*Experts state that we need to think less about the metabolic changes (it’s complicated...) that are occurring during a workout and focus more on what’s happening after you leave the gym. (Hint: far more fat loss or gains than you think!)
*Going for a jog ONLY burns calories while you’re doing it, and it can be very hard on your hips, knees, and ankles.*
*High intensity training, on the other hand, will effect your metabolism to keep burning calories long after you stop training - if you know how to do it right. This is possible through what is called Excessive Post-exercise Oxygen Consumption (EPOC).
*Instead of running on a treadmill, focus on full-body circuits such as split jacks, jumping jacks, and burpees that are performed for numerous rounds with minimal rest (30, 60 or 90 seconds). This will shock your muscles, to induce a large metabolic demand on your body’s cardiovascular, endocrine, and nervous systems. Stoking the fire if I may!
Tyler Hanson
AFAA certified personal trainer
Thanson42@live.com
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