Welcome to the first edition of Spartan Insider VIP for 2014. January usually brings with it New Year’s Resolutions and goal setting for the year ahead. A common goal is fat loss. Most blokes want to lose it off their guts, whilst at the same time building or shaping up muscle on the pecs, arms and back.
Most fitness experts will tell you fat loss comes as a result of diet and the right type of regular intense exercise. Genetics also play a role but that’s a factor you can’t change so work on the ones you can.
What you can do is:
1. Watch your diet. In a nutshell, most meals you eat should be protein and veges with a small serving of healthy fats. Save your carbohydrates for AFTER exercise. Guys who want to put on some mass can afford to load up on carbohydrates more often especially on training days involving strength. If you need help with nutrition watch for our next Precision Nutrition Course starting on 20/01/2014.
2. Prioritise compound movements first in your workouts. These are movements that force you to squat, lunge, push, pull and press. If after these you want to include some isolation exercises like bicep curls, lateral raises etc to define certain areas of your body you can, but they should be supplemental to the heavy compound exercises that give you most bang for your buck.
3. Increase your muscle mass. Increased muscle mass leads to an increase in your metabolism which in turn leads to fat loss.
4. Keep your routine varied. Change your routine every 6 to 8 weeks to keep your body guessing and your metabolism firing.
5. Perform high intensity anaerboc exercise for cardio. This type of cardio training helps preserve muscle mass instead of destroying it like low intensity long slow (and boring cardio) does. Cardio like that burns calories only while you’re exercising, the minute you stop, so too does your metabolic engine. High intensity cardio, on the other hand, fires up your metabolism during the actual training and then keeps it at an elevated state for up to 48 hours afterwards. So you continue to burn calories at a higher rate even after you finish.
This is the reward you get for pushing yourself outside of your comfort zone which unfortunately too few people are willing to do. Instead they stick to cardio in their “safe zone” all the while telling themselves they had a tough workout. Realistically it was probably only tough because it took so long and bored the hell out of them!
Here’s to a great year of high intensity Spartan training.
Oxygen Health & Fitness
You can’t live without it!
Oxygen Health & Fitness
02 4233 2963