Secrets of Fat-Loss

Get ripped, lean out, lose fat, keep my butt from sagging…. These are goals I hear everyday when I ask the people I train. I just watched a DVD  of a seminar I attended last year by Alwyn Cosgrove, the seminar had some great guidelines  for fat-loss which were all PRACTICAL and RESEARCH based. That means if you do it, then  IT WORKS.

We will start with the Hierarchy of Fat-Loss from most important to least:

1) Nutrition

2) See #1, yes it’s that important

3) Activities that promote lean body mass, burn calories and raise metabolism

4) Activities that raise metabolism and burn calories

5) Activities that burn calories

Now we understand Nutrition is KEY and if you expect a change a body-composition you need to tweak your nutritonal habits, more on this later. As for the activities here is what number  3, 4 and 5 correspond to in real life:

1) Strength training and metabolic acceleration training (MET). The first part is a progressive strength training routine which promotes lean body mass. Also, in the case that  you are in a caloric decficit you can keep or gain muscle with strength training . The second part is called MET, which is what I typically call metabolic conditioning, this includes timed sets, circuits, countdowns, tabatas and “cardio strength” mixed in with intervals. This type of work can elevate your metabolism for up to 36 hours afterwords!

2) Anaerobic intervals, these are intervals done at a pace that leaves you breathing hard by the end of the set above 85% max HR

3) Aerobic Intervals, intervals in a zone where you are left aware of your breathing under 85% HR

4) Aerobic conditioning, includes long distance pace work

If you have 1-3 hours a week use #1

3-5 hours use 1 and 2

6 plus hours add in 3 and 4

Here is a Nutrition Checklist which is a summary of the seminar:

1) Eat a big breakfast

2) Eat at regular intervals throughout the day

3) eat 3-5 meals

4) reduce the amount of refined carbs in the diet, basically go low-carb, still eat VEGGIES!

5) Supplement with Fish Oil as well as protein if you are not eating protein every meal

6) balance your Glycemic Load, basically eat carbs, protein and fat EVERY meal

7) drink tons of water, 1/2 body-weight in ounces

All the recommendations above are reseached backed and applied to everyday gym goers and it works. If you want to borrow the DVD let me know!

Note that strength training means it needs to be progressive and challenging. Just lifting a weight WILL NOT get it done. Become technically sound at a lift then overload it and lift heavy! Also note that the MET type of training should be acitvities that you are proficinet at and can use to get an cardio response as well as strength training. I post videos and articles on this freqently since this is hardest to “get.”

Bottom line is that you need  to plan what you will eat for the week use these nutriton tips, strength train hard and get in some MET and enjoy the results!

Any questions, comments do not hesitate to contact me

Happy training



About MaxOut Performance Fitness
Sergio Maldonado is a Sports Performance and Fitness Coach in the San Francisco Bay Area. He strives to be the best at what he does through training, professional development courses, and practice. The purpose of this blog is to get out some of the knowledge that he obtains to better help others in their pursuits towards fitness and a better life.

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