I’ve lost count of how many friends have asked over the years for ‘a program to lose weight’. But it’s not weight loss they should be chasing, it’s fat loss.
No one program is going to get someone lean. It’s a series of programmes that have been written with the end goal in sight. Training sessions that have been sequenced designed perhaps in preparation for that peaking body shape come the summer months, when the men amongst us wear dangerously low V-neck t-shirts (or maybe that’s just me).
Shock and body awe
Your body needs to be ‘shocked’ and workouts need to be varied after 4-6 exposures (weight lifting) and with metabolic work I feel it’s good to vary it as much as possible. That way your body doesn’t really know what’s coming as it’s never experienced it before.
Change for the better
World-renowned strength coach Dan John says, ‘Fat loss demands inefficiency’, and with those simple four words I think he’s hit the proverbial nail on the head. Change it up, make your metabolic work as challenging as you can handle, but be sure to include, a squat movement pattern, an explosive movement, a push/pull and some sort of core-work for a total body blitz. A sample of which could be:
A 20 Min EDT session, the aim being to complete as many sets of possible of the exercise in the twenty minute period:
10 x Barbell Thrusters (a squat with an over head press)
15 x Burpees
20 x Kettlebell Swings
200m Sprint or row
This will test even the most seasoned of trainees. Try it.
So when you think of fat loss, don’t think of it as a sole program, think of it as a series of programs that will get you to where you want to be.
Why anything works, for a while
Anything you do will work initially.
Jumping on one leg whilst whistling the theme tune to ‘Neighbours’ for 60 second intervals will do something, albeit make you look a little odd, but it will definitely do something. Doing that though, day in day out, will not only get pretty boring, but your body will condition itself to it. In this case, you’ll become the most proficient one leg, whistling hopper out there, but the original feeling of getting tired and out of breath will be gone.
It’s extremely rare that I’ll ask someone to do the exact same metabolic workout twice. You need to change it up. Structured progress in strength training and varied and intense chaos with metabolic work, that’s the secret!