A Good Strategy Reminder...

I just wanted to share a good strategy reminder for workouts that came in one of Nik's previous emails. Now let's go kick some workout butt!! GO MURACULOUS5!!

The Hierarchy of Fat Lossby Nik Herold

Tool #1: Strength Training

This is, and always will be, the most important tool for fat loss.  Muscle is the single most important factor when trying to get lean.  Why?  It's the only tissue in your body that burns fat for fuel.  This should be the cornerstone of your program.  If you have only 2-3 hours per week to train, strength training should be your priority!

Tool #2: Metabolic Circuits 

In the past, interval training would have been number 2 on the list, but it isn't any more. At Ambition Fitness, we've found that metabolic circuits are even better at burning body fat than standard interval training.  There are a couple of reasons for this.  

First, metabolic circuits allow for more density (work per unit of time).  By pairing upper and lower body exercises, you can take less rest between sets and complete more total work.  Second, because you're able to spread the load out over your joints, you can do metabolic circuits more frequently because fatigue is better managed.  Third, you don't incur as many stress-related injuries to your joints because work is spread out over the entire body.

An example of a metabolic circuit would be something we do at our classes.  If you have 3-5 hours per week to train, then metabolic circuits should be used in addition to strength training.  If you can't do strength training, metabolic circuits are your next best thing.

Tool #3: High Intensity Anaerobic Interval Training 

This is what I laid out in my email yesterday.  It's pairing up a period of high-intensity followed by a period of low to moderate intensity.  A good example would be a sprint for 30 seconds, followed by a fast walk or jog for 90 seconds.  Much like metabolic circuits, anaerobic intervals should be used if you have 3-5 hours per week train, complementing strength training.

Tool #4: High-Intensity Aerobic Intervals 

If you have beyond five hours per week to train, then you can add in high-intensity aerobic intervals. Aerobic intervals are intervals done for longer periods of time than normal intervals.  Usually anything beyond the 60 second mark is considered aerobic.  A good example of a high intensity aerobic interval would be going as hard as you can for 90 seconds followed by a period of low intensity for 90 seconds.

Tool #5: High Intensity Aerobics 

Now we're getting into Never-Never Land in terms of time.  If you have beyond six hours to train per week , then you can add aerobics.  High intensity aerobics means going at one pace as hard as you can for a long period of time.  A good example would be jogging at a fast pace for 20 minutes.  

Tool #6: Non-Exercise Related Activity (NERA) 

This is simply taking the stairs instead of the elevator.  It's not going to elevate the metabolism, but it burns up some extra calories.  

I hope this has given you a better insight into how to train for fat loss!  If you're in it to win it over the next six weeks, it's time to reboot your workout program.