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Objectives
We are constantly exposed to new 'scientific' methods of maximising fat burning
when we train.
Maybe we can address questions like…
Do Tabatas work like we think?
Is HIIT the answer?
What about density training?
This lecture looks at some of the latest theories and tries to guide the trainer in
their quest for more scientific and accurate information.
MASSIVE DISCLAIMER!!
Evidence Based Practice
EBP
Personal Experience and field observationIndividual client needs and preferences
Current scientific research
So what are we trying to achieve?
Classic* weight training to drop fat
• Low weights
• High reps; short rest between sets- 1.5mins
• Cutting exercises
• Increase training frequency
• Metabolic type training modes
Classic* weight training for muscle mass
• High weight
• Low reps; longer rest between sets – 3mins
• Big compound movements
• Tension type training
So what do you think happens now?
Is this the best thing for your client/yourself?
• If I had to choose ONE type I would go for tension based.
• But why can’t I do both???• You can…. How?• The amount of training that it takes to maintain a given
adaptation is much less than it took to develop it in the first place.
• The basic conclusion is that both volume and frequency of training can usually be cut by up to 2/3rds but the intensity of that training must be maintained.
How do I combine metabolic and tension based training…..
Any ideas?
• Partitioning Ratio (Gilbert Forbes)
• A recent idea making the rounds in bodybuilding nutrition is that, prior to trying to gain lean body mass, people should diet down first.
• The primary predictor of P-ratio is starting body fat percentage. Basically, your starting body fat percentage predicts the great majority of what you will lose/gain when you diet/overfeed
• When you diet, the fatter you are, the less LBM (and more fat) you will lose. Conversely, the leaner you are, the more LBM and less fat you will tend to lose when you diet. The reverse holds true for gaining weight.
• ADAPTIVE THERMOGENESIS
Components of Metabolism
• The metabolism has several different components:
• TEF (thermic effect of food),
• TEE (thermic effect of exercise),
• NEAT (non-exercise associated thermogenesis),
• REE (resting energy expenditure, formally basal metabolic rate).
Together all these components are TDEE or total daily energy expenditure.
What is metabolism
The 5 laws of metabolism (Jade Teta)
The Law of Metabolic Compensation
The Law of Metabolic Multitasking
The Law of Metabolic Efficiency
The law of Metabolic Individuality
The Law of Psychic Entropy (willpower is battery)
Get H-E-C in check
Ref: - Fabio Comana
Ref: - Fabio Comana
THANK YOU!
Enjoy the rest of your SPINNING® SHOWCASE
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THANK YOU!
Enjoy the rest of your SPINNING® SHOWCASE 2017
