Training for Weight Loss or Fat Loss
April 22, 2011
If your goal is to train for weight loss, then there are a few things that you need to get right and that is to determine if you are training for either or. Training for weight loss means to reduce your weight on the scales or on the other hand, training for fat loss is training to reduce the percentage body fat that you have on your body.
For some folks, both mean the same thing but to a personal trainer or a trainer the distinction has to made clear. Let us first look at the Body Mass Index which is what someone will use to determine if they are going to be obese, overweight or normal. This measurement will take into account bodyweight in kilograms and also your height in metres. Here is the truth about this index. There is a grey area where this scale does not become relevant to you anymore if you have been exercising regularly and been strength training.
The media has made the public very aware and conscious about our weight which is a good thing, but it should not be an obsession when you are already training and have been training regularly. When you do strength train, you will build muscle. Muscle is by far a more dense and solid tissue. Fat has more volume per kilogram of muscle. Both weights are the same, 1kg of muscle weighs exactly the same as 1kg of fat. It is just the amount of volume or space that muscle takes up compared to fat which is significantly lower.
It is not the weight that should be your concern, but rather the fat instead. The moment you begin to build muscle, you will become more dense and heavier if not more than before. Bodybuilder BMIs indicate that they are overweight and obese!
Here are some tips on how to lose more fat rather than weight:
- Lift the big heavy weights
- Train at an intensity that is higher that what you normally train at
- Vary up your program and do what is most uncomfortable to you
- Find a good trainer who will motivate and push you to your limits
- Go hard or not at all
This is the raw way, no frills on how to lose fat. If you do not train like this, you will not ever succeed in your little piss-farting around in the gym with the ‘do lots with light weights’ attitude. You might as well go watch a movie or have a coffee.
Get real, get serious and train hard.
Real results means hard work.
If you are going to take it easy, do not even bother.
Perth Personal Training or Perth Group Training
250 Jumps Plus 1km
April 17, 2011
Circuit for the Week
- 50 reps Double Leg Jump
- 200m Run
- Repeat 5 rounds
Jumps must be double feet over a bottle. Both feet must clear the bottle to be counted as a repetition. Jumps must land into the squat into the thighs and with both feet.
Run laps must be continuous and participants must touch the ground or marker.
Post times up here.
6-50+1.2km
April 13, 2011
50 Reps of 6 Exercises followed by 6x200m runs
- Squats
- Front Star Jumps
- Push Ups
- Pelvis Lifts with Extended Arms/Shoulder
- Crunches
- Back Extensions
Conditions for the workout:
For the Squats, the hips must come down below the knees. Arms across the chest.
For the Front Star Jumps, arms are lifted to shoulder height only. Alternate arms and alternate leg lunging as the arms are raised. Left and right are counted as 1 rep.
For the Push Ups, the chest must come down to the ground or shoulders level with the height of the elbow. A half push up on the knees can be an option upon fatigue. Everyone starts on the toes.
For the Pelvis Lifts, feet are hip width apart, slightly further in front of the knees, hips are lifted with the glutes until they are in line with the shoulders and the hips.
For the Crunches, hands on thighs, palms must reach to the top of the knees to count as 1 rep.
For the Back Extensions, slow movement only, palms on the side of the head, chest lifting off the ground.
For the laps, they will be only be counted if they touch the 20m markers. Strictly no turning before the marker and the lap is not counted if the participant does not touch the marker.
Exercises can be done in any order.
2km for Time
April 11, 2011
2.0 km for time
2000/20=100 laps
Cones of 20m marks and time them, each person needs to complete 100laps of the 20m mark, come down and touch the mark. No foot taps or turning around before the marker.
Note down your times. Plug them in the comments section.
5-50+1k Circuit
April 8, 2011
Here is the Circuit for this week:
50 reps of 5 exercises followed by 5x200m runs.
- Squats
- Burpees
- Push Ups
- FlutterKicks
- Skipping
For the Squats, the hips must come down below the knees. For the Burpees, the chest must come down to the ground, legs fully extended. For the Push Ups, the chest must come down to the ground. For the Flutter Kicks, start with 2 legs above your head, a drop of the left and the right leg to count as 1 rep. Skipping is Single Skips.
A very simple program to test the heart and lungs. All you need is 2 markers marking 20m and a skipping rope. Voila, time yourself at the start and have a bash.
Post up your time.
Group Training Autumn Offer
March 5, 2011
Autumn is here.
It will be cooler soon and darker earlier.
With that, we have another deal that will surely keep you interested in keeping your fitness regimes in check through these seasonal changes. There is no reason only that voice in your head telling you to take it easy and enjoy it all.
Awww…that’s nice.
Prepare yourself to be a highly strung metabolic machine in winter.
Find out how you can lose weight during the winter season and still eat what you want.
10 Group Training Sessions for less than $5.00 each! Get in now, this Offer will not last long and will end on March 18th or sell out when it has reached our maximum number. Valid for new clients only.
The answer is in this months Autumn Offer. Click on Promotions.
Or Buy Now!
Ridiculous Offer for Saturday 26 February!
February 25, 2011
Hello Exfx’ers
Just a quick heads up on the upcoming offer that is going to happen tomorrow on our associates website. OurDeal will be promoting one of our Craziest Offer Ever!
An amazing deal that you do not want to miss out on.
Check out the Promotions page.
