One of the questions that I am asked most frequently in my life, no matter where I am - at a party, at the coffee shop, at the gym, on email, as I'm trying to go to sleep! - is 'what is the best program or method for fat loss?' Of course, there is no easy answers to that question - there are so many factors that contribute to effective fat loss. But all things being equal, and taking out the obvious dietary considerations out of the equation, I would rate the following training methods in order of their effectiveness on fat loss:
01. Body composition resistance training;
02. Anaerobic/aerobic interval training;
03. Aerobic training.
To make the body composition resistance training as effective as possible, follow these tips:
01. Pick the largest bang for your buck exercises: those that use big muscle groups, multiple joints and have the potential to recruit a lot of muscle mass;
02. Alternate upper with lower body muscle groups. This allows for more recovery so you can lift more load and recruit more muscle. This in turn allows for a greater hormonal response;
03. Rest between 30 to 60 seconds between exercises. This optimizes the growth hormone spike post training.
04. Aim for a total volume of around 25 to 30 sets in a workout, using a total body workout.
05. Keep reps between 8 and 15 (as a general rule).
Here is a sample resistance training program for body composition. Note that the first 2, then second 2 exercises are paired, then a circuit of 4 exercises is performed.
A1. Squat, back barbell, heels elevated, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
A2. Wide grip pulldowns, to the throat, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
B1. Lying leg curls, feet neutral, using the 11/4 method, 3 x 6-8 on a 4010 tempo, rest 60 seconds.
B2. Low incline dumbbell press, semi-supinated grip, 3 x 12-15 on a 3010 tempo rest 60 seconds.
C1. Horizontal back extensions, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
C2. Incline hammer curls, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
C3. Abdominal crunch, 3 x 12-15 on a 2020 tempo, rest 60 seconds.
C4. Incline triceps pushdown, 3 x 12-15 on a 3010 tempo rest 60 seconds.
Tony,
Avalon
