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.
Forefoot Running
April 8, 2011
So you love to run.
Do you spend on$300-$400 running shoes that get demolished in a few months?
Can you run heaps and not feel any pain in the way that you run?
Watch this video and see if this can change your mind about the way that you run.
When Fabi Gets Tough
October 27, 2010
Muchos Congratulations to Faby T who braved yesterday mornings Park session. It was a gruelling Park Training Session that focused solely on one thing mental stamina.
Starting the Burn
The Reps were starting to Count Fabi
The Run Back
The Bright Sun in the Eyes
The recipe:
50 Squats plus 400m run
50 Burpees plus 400m run
50 Press Ups plus 400m run
50 Flutter Kicks plus 400m run
2 minute Plank plus 400m run
Total time: 27 minutes.
Awesome Workout Fabi, you did so well pushing yourself right through to the end. Hope you had a really good sleep and we will try this again in time.
Team Exfx
What is Fitness Training?
June 22, 2010
Fitness Training should be a joy and your getaway time from the grind of the day. It is a sacred time for you to focus solely on yourself. Bodily fitness is being able to deal with and handle the daily stresses of life, good physical and mental health, especially when maintained by proper diet, exercise, and habits.
If you have not figured it out yet, fitness training and personal fitness is the key to longevity. It will keep your body in high performance and it will guard against any preventative diseases that are large killers of society today.
Of course the only way to start with your personal fitness, one needs to start moving and exercising more. Yes this will mean a little bit of sweat and effort, but hey we as a human race were born to move and never to sit down and push buttons.
Your personal fitness is more than just being aware, it is about implementation into life and getting out there doing it instead of knowing about it. Plan it, put it into your planner and make it happen.
Fitness training is everywhere now. There are many large gyms with all the glitz and glamor and there are also the small private gyms that are more results focused. And then there are the community halls with group classes. No matter how you are going to do it, there is no real answer of what works best except for what works for you instead.
The message is simple. Get out there and keep moving. Your body will love you for it. Rekindle your love affair with your own body.
Team Exfx
Overdrive, a Sports Supplement
June 10, 2010
Overdrive is a Sports Supplement produced by the company Pharmanex and provides a blend of B-vitamins, antioxidants, mineral cofactors, proteolytic enzymes and unique electrolytes to enhance energy metabolism during exercise and normal post-exercise muscle recovery.
Overdrive, as a supplement to complement my own training has been very interesting and over the week I have noticed a very marked difference in the way my body feels during and post-exercise.
After doing predominantly Pilates over the past few months, I know for a fact that I would have less Type IIA/B muscle fibres in my body, but I found that I was mentally and physically able to push all the weights that were mapped out in the designed circuits and also able to push the lactate threshold training for metabolic conditioning, all in one day.
28th May 2010 Training Program:
Lactate Threshold Training: 15 minutes
15 sets of Deadlifts at 40kg x 8 reps & 10x Press Ups off the bar on the minute.
Circuit: 13 minutes
Gecko Crawls, Swiss Ball Jacknifes, Eccentric Chin Ups, Renegade Rows, Cleans, Squat Presses, Arnold Presses, Pull Ups, Bench Push/Pulls, Bike, Rower, BOSU Planks.
During the workouts, I felt drained after the first 10 minutes, but as I felt the shift into the second and third gears, my mental confidence just grew and I was able to push it out a bit more. With that in confidence, arousal levels peaked with a little bit more with me powering out on the rower.
With 2 tablets before and 2 during and 2 post exercise. There is a significant tightness around the gluteus maximus muscles and in the back, but only when I move it to a certain range of motion.
It is day two now post workout, 29th May and still feeling fine. Should be able to go a for a workout of some sort later on.
Day Three post workout and still not feeling any soreness at all. There is a tightness in the muscle when moving into certain ranges of movement, but there is significantly no soreness or D.O.M.S. at all. This is truly amazing. I am expecting to be feeling like I have been hit by a bus, but there is no reason to whinge or moan.
Verdict: Highly recommend this product to anyone who is terrified of D.O.M.S. or moans about being sore from training. Or also for those who love training so much that they would need to recover very quickly and stay exercising every couple of days. With supplementation of Overdrive, you will see a significant increase in strength and stamina levels, not to mention accelerated recovery from high intensity workouts.
Bjorn Voon
Review of Vibram FiveFingers
May 11, 2010
A quick review on the FiveFinger shoes that arrived in the mail three weeks ago.
I have a rule against spending way too much money on shoes, but this was an exception. It was in line with my view of training without shoes on. These particular pair of shoes FiveFingers by Vibram has allowed the barefoot minority to explore even more activities available.
I tried running and jumping yesterday up Mount Street Kings park and today everything from knee down copped a feel of D.O.M.S. including the gastrocnemius, tibialis anteriors and plantar fascia. It may be a build up from the Leg training the leg before, but tibialis posterior also felt worked.
The freedom it allows is amazing. Being able to grip the terrain with your phalanges is something else extra. Traditional shoes have a large layer of cushioning on the sole of the shoes which does not allow too much force production from toe flexion. But in the case of the FiveFingers, more force generated from toe off improved stride length and also stride rate.
Looks wise, it is a very peculiar looking shoe and shaped like your foot, it will generate a lot of interest. There is not anything like it in the market at the moment.
Training and exercising with the FiveFingers is a different feeling altogether because you are able to connect with the floor and closed circuit training becomes a lot more ‘feelable’. Do ask your gym or centre if these shoes are allowed, because I have heard of certain centres who have restricted the use of these shoes on the premise that you could ‘injure your feet if you dropped some weights on your toes’. Poor excuse when you will injure anything if you drop any weight on your toes unless you are wearing steel caps.
I tried them on last week for Pilates and they were fantastic! Just like not wearing shoes. Not that I do my pilates with shoes on.
FiveFingers can also be used in outdoor training, rock-climbing, bushwalking, swimming, jogging, trekking and yoga.
