Fat Loss. This is probably the number one goal of most people age 40-60 who join gyms. However, while many will tirelessly work on this goal week after week, few will have success. So let’s take a look at what training qualities are needed for optimal fat loss. According to fat loss expert and one of our mentors, Alwyn Cosgrove, these are the hierarchy of needs if the goal is to lose fat:
See #1 (You can’t out-train bad nutrition).
Activities that burn calories, maintain/promote muscle mass, and elevate metabolism (AKA Strength Training)
Activities that burn calories and elevate metabolism (High-Intensity Interval Training)
Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism (Aerobic Training)
Obviously, you need to have your nutrition dialed in to achieve fat loss, so that is priority number one. However, when it comes to exercise, Cosgrove suggests the following:
If you only have 3 hours to exercise per week – only use #3
If you have 4-6 hours per week to exercise per week – use #3 and #4
If you have 6-8 hours per week to exercise – add #5
Cosgrove describes the #3 method, as Metabolic Resistance Training, and has the following recommendations:
“Use resistance training as the cornerstone of your fat loss programming. Work every muscle group hard, frequently, and with an intensity that creates a massive metabolic disturbance that leaves the metabolism elevated for several hours post-workout. Full-body workouts in a superset, tri-set, or circuit format with non-competing exercises create the biggest metabolic demand. But it must be done in a rep range that generates lactic acid and pushes the lactic acid threshold. The rep range that works the best is the 8-15 hypertrophy range.”
So making sure the full body is trained with multi-joint exercises (think of a deadlift as being better than a bicep curl) and with a resistance that causes a high level of fatigue between 8-15 reps (Pro tip: Deadlifts from the floor are best kept at no more than 5 reps for more advanced lifters to ensure safety).
For method #4, High-Intensity Anaerobic Interval Training, just think sprinting. These intervals are hard, consisting of work periods ranging from 10-30sec (some well-conditioned athletes can even push this to 40-45sec), with a rest period ranging from 2-5 times the work interval (again, some well-conditioned athletes can work with an equal or negative rest interval where the rest period is the same or less than the work period). This is tough work and can’t be done for more than 15-20 min and that’s really pushing it.
At Train 2 Xcel we use scientifically backed methods like these to achieve the goals of our members. This allows us to help our members reach their goals faster than if they simply just randomly joined a gym or large group exercise class. Our planned programs, expert coaching, weekly accountability, and fun training environment make success achievable for everybody.