5 Things You Haven’t Considered For Fat Loss Training

9 Apr

There is A LOT of fat loss information around these days. So much so, that you’re probably tired of hearing the same things all the time. Or maybe you’re like me and you’re tired of hearing a bunch of nonsense all the time.

Below are five things you may have not considered using in a fat loss program.

  1. You need to lift heavy.
    1. Type IIa and type IIb fast-twitch muscle fibers spark your anaerobic metabolic systems. Lifting heavy recruits these muscle fibers maximally. The more you recruit these fibers the more you boost metabolism. The higher your metabolic rate the more energy you use. When you’re at an energy deficit you lose body fat. Examples: Squat, Dead lift, Bench Press, Chin Ups at 85 – 100% of what you’re capable of.
  1. Controlled Tempos.
    1. You can create near maximal tension by doing controlled sets at durations of 10-45 seconds. Example: DB Bench press for 8 reps with three second negatives.
  1. Be Explosive.
    1. Lifting lighter to moderately heavy loads fast also creates near maximal tension. Examples: Medicine ball throws, Jumps, sprints, Olympic lifts.
  1. Compensatory Acceleration Training.
    1. The weight doesn’t necessarily need to move fast for you to exert a maximum amount of force into it. Use bands and chains to focus on moving loads as fast as possible. As the strength curve changes so does the amount of weight you’re lifting, allowing you to apply maximum force through a full range of motion. Again, this creates maximum tension. Tension = muscle recruitment. The more you recruit, the more effective you will be. Examples: Squats against chains, push ups vs. bands.
  1. Use Isometrics
1. Isometric training means creating maximum tension to hold a fixed position under load. Once again, maximum tension will get you better fat loss results. Examples: Push up holds, Chin Up Holds.

4 Responses to “5 Things You Haven’t Considered For Fat Loss Training”

  1. Fat Kid Thinning April 9, 2012 at 1:01 pm #

    Reblogged this on Fat Kid Thinning and commented:
    Some great information about weightlifting and how it can impact fat loss!

    Via Greg Robins


  1. Good Reads of the Week: Edition 7 | LaVack Fitness - April 15, 2012

    […] Matt Siniscalchi Is Research Userless?  Why Sitting Might Not Be Killing – Anthony Mychal 5 Things You Haven’t Considered For Fat Loss Training – Greg Robins Training Success, Takes Sacrifice – Jamie Smith The Beginner Lifter: Starting Points and […]

  2. Inspired Fit Strong – Favorite Reads of the Week: 04/28/12 - April 27, 2012

    […] 5 Things You Haven’t Considered For Fat Loss Training […]

  3. Inspired Fit Strong – Най-интересните статии, които прочетох: 04/28/12 - April 27, 2012

    […] 5 Things You Haven’t Considered For Fat Loss Training […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: