(I am excited to have Matt Espinoza guest posting this week. Matt is one of the brightest up-and-coming trainers in the area. He has some wise words to share about fat loss, that I can personally attest to, as they have helped me break my 3 week weight loss plateau this week! Enjoy!)
“Make the decision, then do something – no matter how small – toward accomplishing what you want.”
Hello, teachers! Thank you Kevin Turner for allowing me to write a guest post on Fit2Teach.wordpress.com. My name is Matt Espinoza, and I am a Strength Coach and Personal Trainer with Dynamic Performance Development (www.dynamicpd.net). I’m going to share some tips on building a working plan designed to lose body fat.
When starting a workout program, the most important thing to consider is your goal. Different goals lead to different program philosophies. Since the most common goal is to lose fat (or more commonly thought of as “losing weight”), I will focus on building an exercise routine that is designed for fat loss.
Alwyn Cosgrove’s Hierarchy of Fat Loss
1. If you have 1-3 hours per week to train, your time needs to be devoted to strength training.
-This is opposite of popular thought. When people decide they want to start exercising for weight loss, it is common for them to begin running. While distance running can build cardiovascular endurance, it is not the most effective way to lose body fat. A strength training program built around compound movements, as opposed to single joint-movements, will be your best starting point towards building muscle and losing fat. Compound movements are exercises that use multiple joints, such as the squat and the military press. Single-joint movements use only one join, such as the bicep curl or the leg extension.
2. If you have over 3 hours to train but less than 8 hours, you can begin to add interval training.
-Interval training is a timed circuit built around given work/rest intervals. For fat loss, it is important to keep your rest cycle the same length (at the least) as your work cycle. For example, working for 30 seconds then resting for 30 seconds. This allows the heart rate to drop before rapidly bringing it back up.
3. If you have over 8 hours per week to train, you can then add steady-state aerobic training.
-Endurance training is important for endurance athletes, which most of us are not. When training for fat loss, jogging, biking, or using the elliptical for 30 minutes at a comfortable pace will not bring the best results. If you are training for a marathon, then it is definitely important to add long-distance running. If you are training to reduce body fat, then it is far down on the priorities.
If you have any questions on how you can achieve specific goals, you can email me at firstname.lastname@example.org . The number one thing you need to do to see results…keep consistency with your nutrition and exercise program!