Not all personal trainer cerifications are equal, in fact some are far more superior than others.
Here are some of the fat loss training rules I learnt during my time with EPTI
Like any good training routine when you want to train for fat loss there are rules to follow if you want to gain maximum benefit in a reasonable period of time. The usual mainstream workouts can be put aside. To get maximum results hard work and effort require to be put in as detailed in the rules mentioned below:
- A proper plan for training needs to be put in place taking into account the different styles which impact the system differently. So breaks have to be provided for in between the stressors affecting the nervous system, spinal compression, joints and metabolism.
- Switching of strategies is required such as body-building, metabolic resistance training, strength training and conditioning.
- Burning fat requires rotation of different conditioning types such as alactate. This involves intense and short work conditioning of longer duration.
If you are into cardio training you will tend to become fuel efficient as with each session you get better at performing. This is not good for fat loss as losing fat requires your body to burn fuel. So you should try resistance training which builds strength.
With additional strength you will be able to lift bigger weights and expel more energy. Added strength also helps with training such as conditioning, metabolic resistance etc. which in turn helps to get rid of body fat.
When it comes to fat loss, the most important aspect is the right nutrition. So time and effort have to be put in to eat the right food. Avoid foods that contribute to the ‘fat’ situation. Instead go in for foods which are natural and have single ingredients. Fish, vegetables, meats, eggs etc. will help you to reach your goals. You could also include quality supplements like fish oils, protein and rice.
How fat burning works
It was once believed that doing slow cardio would help with fat loss. However losing fat is not what actually burns off in a training session. What is required is how much fat is burnt in 24 hours. Doing high-intensity, short exercises bring on an oxygen debt and this translates into boosting the metabolism even after the training is over, this is most personal trainers go-to program for fast fat loss.
Different styles of exercises
- Spinal compression – this involves deadlifts, heavy squats and farmer’s walks.
- Stressors for joints – these are exercises which affect joints, such as training with heavy barbells, doing high jumps, and sprinting.
- Stressors for the nervous system – this involves power and speed training, low-rep and heavy training.
When deciding on a fat loss programme you need to use different strategies. If you only use high metabolic resistance they will not produce results over a long period of time. So you should periodize the training sessions as also your diet.
You should also not change over from a high volume personal training session to a session with lower volume such as power-lifting. This might result in your gaining fat. Dropping down your carb intake and number of calories will also result in fat gain.