Fat Loss Training & Eating Article

TJ

Though I would do an article of fatloss and the two ways of exercising when building mass and keeping fat levels low, or cutting up and losing as much fat as possible without losing muscle.

1) Low-intensity Cardio Workout (ideal when bulking up)

Frequency: 3 times a week
Workout time: 40-60 mins (inc warm-up and cool-down)
Target Heart Rate: 50-60% MHR

This workout is suitable for beginners, intermediate and well-conditioned weight trainers. Start with a 5 minute warm-up, then gradually build up your pace or resistance until you reach your training zone.

Maintain your intensity in this zone for 30-50 minutes, although you may vary the intensity between the lower and upper ends of the zone if you wish. Gradually reduce your pace or resistance for a 5 minute cool-down.

2) High Intensity Cardio Interval Training (ideal for cutting up)

Frequency: 3-5 times a week
Workout time:30 mins (inc warm-up and cool-down)
Target Hear Rate: High = 80-90% MHR Low = 60% MHR

This workout is suitable for very well conditioned weight trainers only and is the most efficient way to bun the most fat. Start with a 5 minute warm-up and thenperform 9 sets of 2 minute intervals. Adjust your pace or resistance to reach your training zone (80-90% MHR) for 1 minute, followed by 2 minutes at 60% MHR and repeat until done.

Gradually reduce your pace or resistance for a 5 minute cool-down.

You don't have to do 30 minutes though to see any benefit. If you only have 10 minutes then do 10 minutes, you would adjust it to suit your needs, i.e. 2 mins warm-up, 2 minutes at 60% MHR, 1 minute at 80-90% MHR, repeat again and then reduce your pace for a 2 minute cool-down.

To lose body fat, adopt the following: -

1) Cut your Carbohydrate calories by no more than 15%

This small drop may suprise you, as it is almost certainly alot smaller than fad diets you may have tryed before. It helps to minimise any drop in your metabolic rate and allows you to retain your hard earned muscle.

2) Eat several meals a day

Eating at least four, or ideally, six meals a day will help you lose body fat and maintain muscle size, although you will still comsume the same amount of calories.

3) Eat more Protein

Increasing your Protein intake while cutting your calories helps protect against muscle loss. Protein has the ability to curb our appetite. Eating over 2.0 grams per KG of body weight though is not recommended as the remainder will not be stored in the body as extra muscle, but turned into Glucose and then into fat (if not used up for energy) or peed out of the body.

4) Exercise first thing on an empty stomach upon waking. This incourages your body to tap into the bodys store of fat due to the low blood sugar levels after about 8-9hrs of not eating whilst asleep. Studies have proven that this has more benefit than workout out at any other time of the day or when you have just eaten, although you must be wary if you are sensitive to blood sugar levels as you may become dizzy, so stop and eat a small snack before working out.

5) Dont reduce your cabs to much

Reducing your carbs to much will leave you feeling tired and unable to train hard in the gym. Low glycogen levels in the muscles will trigger muscle break-down, as protein is then used to fuel your muscles. Eating sufficant amounts of carbs is essential to stop your muscles been broken down by the body to supply it with fuel.

RAGE

Hey, for the High Intensity Interval Training, would it be good to do 2 minute intervals of 6 mph on the treadmill followed by 1 minute intervals at 8 mph?

I am thinking about doing this for 30 minutes, after my warm-up.