Comments on: Want a Better Way to Burn Fat? http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/ Your Online Personal Trainer Tue, 07 Sep 2010 10:40:11 +0000 http://wordpress.org/?v=2.3.3 By: admin http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-38 admin Sun, 10 Aug 2008 17:43:53 +0000 http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-38 Typically a person wanting to burn fat would need to workout this way about 2-3 times per week. But remember, doing the interval training (hard runs for 2 minutes followed by 1 minute of rest) is really important too. Woman shouldn't bulk up as long as they keep the rest time at 1 minute or below. This type of lifting is not set up for mass gains, although its certainly possible. As people do react differently to lifting, you would need to monitor your body's reaction to this approach. Typically a person wanting to burn fat would need to workout this way about 2-3 times per week. But remember, doing the interval training (hard runs for 2 minutes followed by 1 minute of rest) is really important too. Woman shouldn’t bulk up as long as they keep the rest time at 1 minute or below.

This type of lifting is not set up for mass gains, although its certainly possible. As people do react differently to lifting, you would need to monitor your body’s reaction to this approach.

]]> By: Mike Reading http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-37 Mike Reading Sun, 10 Aug 2008 01:54:12 +0000 http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-37 I'm not necessarily looking for a lot of mass added to my body, but I would like a little. Does this approach set me up for gaining mass as well as the traditional lifting regime of concentrating on chest and tri's one day, etc? I’m not necessarily looking for a lot of mass added to my body, but I would like a little. Does this approach set me up for gaining mass as well as the traditional lifting regime of concentrating on chest and tri’s one day, etc?

]]> By: Roxane http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-36 Roxane Fri, 08 Aug 2008 15:41:37 +0000 http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-36 How many times per week should a person with a fat burning goal lift? And, won't heavy weights make women bulk up? Guess that's sort of the point, huh? Gain muscle, burn fat. How many times per week should a person with a fat burning goal lift? And, won’t heavy weights make women bulk up? Guess that’s sort of the point, huh? Gain muscle, burn fat.

]]> By: admin http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-35 admin Thu, 07 Aug 2008 14:52:02 +0000 http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-35 Hi Jon, thanks for visiting the site and for your question. The thing to remember with fat loss is that you need to disrupt your resting metabolic rate, which will occur by placing greater demands on your body (i.e. heavy lifting, sprints, etc) Here's some lifts I've had several clients do who were trying to lose fat: Dumbbell Bench Press - 3 sets, 10 reps Squats holding a 15 pound medicine ball - 3 sets 12 reps - 1 minute rest between Lat Pulls - 3 sets, 10 reps Hip flexion - 2 sets, 12 reps -1 minute rest between Squat to Press - 3 sets, 10 reps 1 minute rest between Basically, as long as you couple heavy upper body and lower body exercises and rest a short time between sets, you are asking a lot out of your body which will inevitably disrupt the resting metabolic rate and burn fat even after you have stopped working out. Some 4 station complexes I have set up have been like this: Heavy medicine ball chest passes w/partner (10) 15 pushups Lateral Jumps (10 each way) Squat to Curl using a heavy band (10) -1 minute rest after completing these 4, repeating twice. Running I have had these clients do: 2 minutes at 6 - 9 mph on treadmill (depending on ability and condition) 1 minute rest, repeat 4 times. Hope this helps Jon. Hi Jon, thanks for visiting the site and for your question.

The thing to remember with fat loss is that you need to disrupt your resting metabolic rate, which will occur by placing greater demands on your body (i.e. heavy lifting, sprints, etc)

Here’s some lifts I’ve had several clients do who were trying to lose fat:

Dumbbell Bench Press - 3 sets, 10 reps
Squats holding a 15 pound medicine ball - 3 sets 12 reps
- 1 minute rest between

Lat Pulls - 3 sets, 10 reps
Hip flexion - 2 sets, 12 reps
-1 minute rest between

Squat to Press - 3 sets, 10 reps
1 minute rest between

Basically, as long as you couple heavy upper body and lower body exercises and rest a short time between sets, you are asking a lot out of your body which will inevitably disrupt the resting metabolic rate and burn fat even after you have stopped working out.

Some 4 station complexes I have set up have been like this:
Heavy medicine ball chest passes w/partner (10)
15 pushups
Lateral Jumps (10 each way)
Squat to Curl using a heavy band (10)
-1 minute rest after completing these 4, repeating twice.

Running I have had these clients do:
2 minutes at 6 - 9 mph on treadmill (depending on ability and condition)
1 minute rest, repeat 4 times.

Hope this helps Jon.

]]> By: Jon http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-34 Jon Thu, 07 Aug 2008 00:28:17 +0000 http://www.macssistance.com/2008/08/05/want-a-better-way-to-burn-fat/#comment-34 Hello, I was wondering what exercises you have your clients do? I am 240 lbs and have a goal of 200lbs. I have tried many diets that do not work. My job schedule sometime slimits my workouts. I am determined to do whatever it takes to reach my goal. I have started doing cardio now and will be lifting soon. My problem is I do not know what exercises to do on what days and how many reps and sets to do. Do you have any suggestions? Thanks Jon Hello,

I was wondering what exercises you have your clients do? I am 240 lbs and have a goal of 200lbs. I have tried many diets that do not work. My job schedule sometime slimits my workouts. I am determined to do whatever it takes to reach my goal. I have started doing cardio now and will be lifting soon. My problem is I do not know what exercises to do on what days and how many reps and sets to do. Do you have any suggestions? Thanks

Jon

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