PYRAMID OF FAT LOSS TRAINING METHODS:
MALE MUSCLE
PYRAMID OF FAT LOSS TRAINING METHODS:
>> Full Body Workouts All major muscle Groups trained in 1hr! In these workouts I would certainly include the following exercises, done in a slow and controlled fashion with a full range of motion and good form in mind:
Lower Body: Back Squats( see pic 1), Front Squats, Split Squats, Goblet Squats, Overhead Squats, Deadlift( see figure X), Romanian Deadlifts, Straight Leg Deadlifts, Hamstring Curls, Calf Raises( Seated / Standing)
Cardio-LISS 30 mins * Heart Rate 120-140bpm
( Low Intensity Steady State)
HIIT Training / Interval Training 10-20 mins each day
Bodypart Split Training 45-60 mins a day
Full Body Split Workouts( Higher Volume is best)
Metabolic Training Crossfit, Circuit Training, Modified Strongman Training, Barbell Complexes, PHA Training
Least time effective
More time effective
As available time is greater and body-fat reduces, use the higher sections of the Pyramid. If you have more body-fat and less time, focus on the BASE only for a while!
Upper Body: Pull Ups / Chin Ups, Lat Pulldown, Barbell Row, 1 Arm Dumbbell Row, DB Pullovers, Bench Press, Dumbbell Chest Press, Machine Chest Press, Shoulder Press( barbells or dumbbells), Lateral Raises, Upright Rows, Barbell & Dumbbell Curls, Triceps Extensions and Press-downs.
Core: Planks, Crunches, Leg Raises( see pic 2) Don’ t place too much emphasis on training abs or core, as you’ ll get plenty of stimulation with the compound exercises above!
Alternatives( depending on preference, or your available facility) >> Metabolic Work / Circuits High rep functional or compound exercises, done with little rest! Think Battle Ropes, Sled Pushing( see pic 3), Medicine Ball Slams, Farmers Walks mixed with Olympic lifts and cardio equipment. Basically, most of Crossfit is metabolic work!
Other examples are“ complexes” where the trainee will use a loaded barbell or 1 pair of dumbbells and do several exercises in a continuous circuit with no rest. Get creative and make sure you’ re sweating! This kind of training will see you entering close to your upper heart rate zones regularly.
>> HIIT Training / Interval Training Like the above but following fixed work / rest ratios such as 30s sprints 30s walk. Rowing machine( see pic 4), Treadmill and Watt Bike are all appropriate, however you can use things like Kettlebells, Barbells and Dumbbells to create simple and repetitive compound movements.
What about Cardio? For those with a little more time available, and for the super committed trainee, I would suggest that cardio( LISS: low intensity steady state) such as treadmill walking, cross-trainer, is more appropriate. I would also say that to get to super-shredded levels, using cardio as a tool in your journey will be a very good idea. To maximise the‘ fat burning zone’( which is certainly not some kind of crazy myth but a factual concept about energy expenditure at different intensities) use a heart rate of between 120- 140bpm. I also suggest that doing your cardio FASTED or as close to fasted as possible( no food for 2-3hrs before) will ensure that insulin levels are low and in this physiological state free fatty acids are more easily mobilised into the blood stream.
66 MUSCLE & FITNESS / APRIL 2018