10-01-2011, 08:29 AM
Join Date: Jun 2011
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
It goes on to clarify some things, it's a pretty decent set of recommendations.
From the article:
Training for fat loss needs to include:
1) An emphasis on building muscle or at the very least maintaining muscle.
2) Make that muscle work – hard – in multiple movements and multiple planes of motion
3) Make that muscle work FAST. Power could be the missing factor in fat loss training.
4) Make the metabolism WORK – short rest periods, high work density – ramp up energy expenditure during and post-workout
5) And we add in non traditional interval training – where we work the whole body hard, working more muscle and more movements than traditional cardio
6) And we still add traditional cardio when needed
We know that free weight training is superior to machine training. We’re using suspension training, triplanar movements, sleds, ropes, tires, sandbags etc. We use unilateral exercise, offset loading, dynamic variable resistance training. We know that supersets burn more calories than straight sets in the same time frame. We’ve seen that explosive lifts burn more calories during and after training than slow lifts so we add those too.
So we use full body workouts, compound movements, short or incomplete rest periods, self limiting exercises, explosive lifts, performed in a superset fashion. We screen clients so that we can attack their weak movements and therefore weak muscle groups and therefore increase metabolism (all of them are linked). We periodize the plan and track the variables, constantly tweaking and upgrading the program as we go.