Gravity Fx Fitness

Two recent fat loss studies looked at the value of doing high intensity circuit workouts. Typically, this might have you alternating from one exercise to another with a short rest period and then repeating, as opposed to doing a resistance exercise like a lat pulldown, resting and then completing 3 sets before moving on to the next exercise.

Study 1 had one group doing this standard 3 sets of an exercise with rest in between, while the second group switched back and forth between exercises.  The second group burned more calories per minute.  The researchers concluded that if your workout time is limited, this superset training may be superior.

Study 2 looked at 3 groups:  a low intensity circuit, an endurance (cardio) training only, and a high intensity circuit training group involving strength training.  The high intensity group had the greatest reduction in weight, bodyfat, and waistline, while increasing their strength levels at the same time.

If you are trying to lose fat then your weight room workouts should include plenty of circuits instead of doing one body part at a time before moving to the next exercise.  If you have limited time to exercise than you would be better off doing some type of intense interval or circuit training to burn more fat and elevate your metabolism.

This is the type of training we do at my studio and it definitely works!  One client this morning talked about not knowing what exactly the workout is going to be that day.  Changing things up keeps the body guessing and keeps both your body and mind fresh – constantly moving forward.

If you have the time, than do some walking, biking, hiking or whatever you enjoy.  Make sure to do some intense interval strength training two or three days a week and reduce the processed foods in your diet.

Get moving!

Brian Morgan

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Is steady state (constant pace) aerobics the optimal way to lose fat?

Let’s take a look at some of the research that shapes the way that Alwyn Cosgrove trains his fat loss clients -

• A 1998 study that showed that the addition of 45 minutes of hard
  aerobic training, 5 times a week for twelve weeks – had no effect on
  fat loss.

• A 2007 study – that showed the addition of 50 minutes of aerobic
  training, 5 times per week for six months – also had no effect on fat
  loss.

• A 2008 study showing 40 mins of aerobic exercise three times per week
  for 15 weeks actually resulted in the participants gaining fat!

• A study from 1994 showed a specific cardio training method that when
  adjusted for calories burned – actually reduced body fat (actual
  skinfold measurements) nine times more than traditional cardio training
  — despite taking less time, and actually burning less calories per
  session!

• Another study (1999) showed that the addition of a specific resistance
  training program increased fat loss by 35% over diet and aerobic
  training.

Many top trainers advocate interval training for their clients looking to lose weight.  This can include interval strength training and interval aerobics.  This type of training consists of shorter rest periods and more intense cardio, that keeps your heart rate elevated.

Besides taking less time, this type of training can raise your metabolism for several hours after you are done exercising.  If you have limited time to exercise, than you need to make the most of your training.

Several years ago, I had a client who did a lot of extra cardio on the treadmill and stepper, in addition to the resistance training I had her doing.

She thought this would burn off some extra fat and didn’t tell me she was doing this.  After a while, we re-tested her bodyfat levels and found that she had gained fat.  Needless to say, she wasn’t too happy about this.

Too much exercise, with too little rest and not enough protein, can actually break down lean muscle tissue – not a good thing!

If you’re not training for an endurance competition, than you are better off doing shorter, interval cardio combined with strength training.  This gets the best results without spending hours and hours in the gym.

I’ve lost 8 pounds in just over two weeks on the Warp Speed Fat Loss program and have a smaller waist in the process.

Here is an example of interval training that doesn’t take a lot of time to do.  Choose exercises that use multiple muscles instead of “isolating” different body parts – more calories burned.

Get moving!

Brian

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