Here’s a good article in the Los Angeles Times about interval training for fat loss. You can read the article HERE.

Remember that interval training can be performed using a variety of methods including sprinting, weight training, bodyweight circuits, complexes, Tabata’s and hybrid circuits and through the use of many “cardio” machines such as the elliptical, bike, stairmaster, etc.

Interval training is one of the best methods for fat loss. Is it easy? No. Is it simple? Yes.

Simple, hard work will get you to your goals. Are you willing to push yourself through the discomfort to experience the rewards?

At Christian Athlete Fitness Training, we utilize training programs that include a variety of interval training methods (metabolic conditioning) to assist with fat loss and also increase fitness levels and provide overall cardiovascular benefits.

Many people that begin exercising and learning how to eat properly suffer from “paralysis by analysis.” Rather than seeing the big picture, they tend to focus narrowly on a few things thus causing them to eat restrictive meals either through a lack of variety with food sources or by not eating enough.

As mentioned in previous blogs, there are a few key principles that everyone should follow. Here’s a quick summary:

1) Eat protein with every meal (lean meats, eggs, cottage cheese, protein powder, etc.)
2) Eat vegetables and/or fruit with every meal – think fiber!
3) Eat 4-6 meals per day (approximately every 2-3 hours apart)
4) Eat healthy fats with your meals throughout the day (avocados, fish oil caps, raw nuts and seeds, natural peanut butter, olive oil, etc.)

Overall, this allows someone to choose from a huge variety of foods and combine them in different ways for variety. You can also use various spices and cooking methods to make your meals taste good. However, many women (and men) forget about all the different foods to choose from and find themselves eating the same 7-10 foods all the time. This will quickly lead to burnout from lack of variety and may also cause someone to resort to eating the things they are trying to avoid in the first place (fast food, processed foods, sugary foods, etc.).

Also, don’t starve yourself – eating too little can be just as bad as eating too much. If you don’t eat enough, your body goes into starvation mode and fat loss will come to a halt and you could lose muscle instead of fat (or even gain fat). So listen to your body. If you eat a meal and you’re still hungry 1-2 hours later, eat more next time. Portion sizes should be approximately equal to the size of your fist. Eat a fistful of meat. A fistful of starches (during breakfast and post-workout meals only), but eat two fist fulls of veggies at most of your meals.

Healthy fats and protein will keep you full longer and help with fat burning. Be sure to choose natural, healthy foods (nothing processed or packaged).

As for aerobic exercise, many women (and men) fall into the trap of performing endless amounts of steady-state exercise (jogging, biking, etc.) in hopes of reaching their fat loss goals. Don’t fall into the cardio mindset and think, “Well, if 20-30 minutes of running is good, maybe I should try 45-60 minutes!” That’s the kind of thinking that will also halt your progress. Remember, INTENSITY is the key to your fat loss and fitness goals and research backs this up (see studies below).

Sure, you can spend an hour or more running or performing other aerobic exercises (Spinning, biking, Elliptical, Stairmaster, aerobic classes, etc.). But what if I told you that I can give you something to do in 10-20 minutes that will be more beneficial for your fat loss and fitness goals?

It’s all about interval training (high intensity alternated with lower intensity). Here are a few good studies on high intensity interval training and steady-state endurance training (Special thanks to Alwyn Cosgrove for posting this information):

1) Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul; 43(7):814-8.

The premise of the study was to compare twenty (20) weeks of steady-state endurance training and fifteen (15) weeks of interval training.

When comparing total calories burned from exercise, the researchers found the endurance training burned 28,661 calories, while the interval training group burned 13,614 calories. In other words, the interval-training group burned less than half the calories of the endurance-training group.

However, when the researchers adjusted the results to correct for the difference in energy cost, the interval-training group showed a 900% greater loss in subcutaneous fat than the endurance group. In other words, calorie for calorie, interval training was nine times more effective than steady state exercise for fat loss.

Additionally, the researchers noted the metabolic adaptations taking place in the skeletal muscle in response to the interval training program appear to favor the process of fat oxidation.

For more information about this study, please read this article by Alwyn Cosgrove – “The ah-ha! Moment”.

2) Trapp EG, Chisholm DJ, Freund J, Boutcher SH.
The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.
Int J Obes (Lond). 2008 Jan 15; [E-pub ahead of print]

This study compared high intensity interval training (H.I.I.T.) to steady-state aerobic exercise for a 15-week time period.

For the interval protocol, each subject performed 8 seconds of sprinting and 12 seconds recovery for a maximum of 60 repeats in a session (20 minutes). Subjects actually started with as little as 5 minutes in the beginning phase and gradually increased work time to a maximum of 20 minutes (by the 6-week point).

The steady-state group performed 40 minutes of aerobic work at 60% VO2 max.

There was no difference in total energy expenditure (calories burned) during the exercise period between the two groups over the 15-week period, nor was there any difference in diet. At the end of the study both groups had improved their cardiovascular fitness (the interval training group by 23.8% and the steady-state group by 19.3%), however, the steady-state group saw no loss in body fat (on average – the group gained 1lb), while the interval group had a significant reduction in total body mass, fat mass (11.2%), trunk fat and fasting plasma insulin levels.

Interestingly, the interval group decreased central abdominal fat by 9.5%, in contrast to the steady-state group, which had a 10.5% increase. Also, the interval training group showed an increase in lean mass over the course of the study while the steady-state group lost lean mass.

Once again, in a head-to-head comparison, interval training is superior as a fat loss tool over aerobic training.

This doesn’t mean you should quit running or performing other aerobic exercises. I want people to still perform some of these things as a form of active rest and recovery or just to get some additional cardiovascular benefits and to burn a few extra calories. But I don’t want it to be a large part of their training unless they are an endurance athlete. Someone who is competing in a marathon or triathalon will still need to run, bike or swim for distance and time as it is specific to their sport. But we’ll save that for another blog!

For now, focus more of your fat loss around interval training and strength/weight training exercises.

*UPDATE* – I was training two 25-year-old women. Unfortunately, they have both dropped out for various reasons. I’ve edited the info in the blog below.

They were training with me twice a week using full-body exercises for strength, explosive strength and metabolic conditioning.

On the days they were not training with me, I asked them to perform some sort of activity that they enjoyed for about 20-30 minutes to help facilitate recovery from our full-body sessions and to also help burn some extra calories and get some additional cardiovascular benefits. This included jogging, biking, fast walking, basketball or any other sport or activity they enjoyed at a moderate pace.

The schedule looked like this:

Monday – Full-body Session with Nate focusing on strength, explosive strength and metabolic conditioning
Tuesday – Active rest (bike, jog, swim, etc. for 20-30 minutes)
Wednesday – Active rest (or if our schedules allow – Metabolic Conditioning)
Thursday – Full-body Session with Nate focusing on strength, explosive strength and metabolic conditioning
Friday – Active rest (bike, jog, swim, etc. for 20-30 minutes)
Saturday – Active rest (or if our schedules allow – Metabolic Conditioning)
Sunday – OFF

Although they had limited weightlifting experience (and Lola had never used free weights – only machines), they progressed very quickly. They only had 5-6 sessions with me. This means, that in only 4-5 sessions over three weeks, they improved their strength, balance, coordination, form and fluidness of movement.

I told them from the very beginning that the workouts would be simple, but hard. I let them know that we focused on athletic movements and full-body, compound, multi-joint exercises such as front squats, bench presses, barbell rows, Romanian deadlifts, dumbbell overhead presses and assisted chin-ups. In addition, we trained explosive strength and metabolic conditioning through the use of box jumps, squat jumps, burpees, medicine ball woodchoppers and a few other exercises. We also used bodyweight exercises for metabolic conditioning, strength endurance and strength.

I was amazed at how quickly they progressed in just 5-6 workouts. Everything seemed to click. As their bodies adapted to the exercises, they were able to add weight or increase their reps each workout. They also reinforced proper form with each rep and learned how to move quickly and efficiently from one exercise to the next while pushing themselves when their legs began to burn.

I expected Becky and Lola to make fantastic progress during the next several weeks. Unforunately, they both dropped out and will tackle their training and nutrition on their own and hopefully by continuing to follow this blog.

To get the most out of your training, focus on compound, multi-joint exercises. Compound, multi-joint exercises use movements across two or more joints. These multi-joint exercises not only better imitate our natural movements but also work more muscles in the process.

All of the muscles and joints in our body are linked, so movement in one area will in some way affect the rest of our body. This is called the Kinetic Chain. As with any chain, it is only as strong as its weakest link, so by isolating one muscle you are making one link stronger than the rest of the chain. This will cause an imbalance and, therefore, dysfunction (which could present itself as pain).

In order to create optimal function, you need to ensure that all the links are as strong as each other. This will mean your body is in balance and functioning at its best. These compound, multi-joint movements will not only carry over more readily into everyday movements, but will also save you valuable gym time by working many muscles at the same time.

The use of single-joint, single muscle exercises is time consuming and usually calls for gym routines to be split into training a particular muscle group one day, and another the next and so on. By focusing on compound, multi-joint exercises, you can train more of your muscles in each training session with more frequency. These compound exercises are also proven to produce more strength gains than isolation exercises and burn more energy leading to better fat loss and increased muscle mass.

At Christian Athlete Fitness Training, we utilize training programs that focus on a variety of compound, multi-joint exercises such as:

Squats and their variations (front squats, back squats, overhead squats, etc.)
Deadlifts and their variations (Romanian deadlifts, goodmornings, etc.)
Bench presses and their variations (barbell and dumbbell flat or incline presses)
Chin-ups and Pull-ups and their variations (using a variety of grips and additional weight)
Rowing exercises and their variations (barbell rows, seated rows, dumbbell rows, body rows, etc.)
Overhead pressing exercises and their variations (barbell presses, dumbbell presses, etc.)
Explosive exercises and their variations (cleans, snatches, jerks, jump squats, lunge jumps, etc.)

We also utilize a variety of methods to accomplish our goals. We are not restricted to using only barbells and dumbbells. We also use odd objects in our training such as sandbags, kettlebells, sleds, car pushing, bodyweight exercises, bands, medicine balls, ropes and more!

Although the same basic movement patterns and exercises are used throughout all of our training sessions, we change implements in order to add variety and to make the workouts harder depending on our purpose.

Be sure to use compound, multi-joint exercises in your training, and you will get more bang for the buck.

According to the Pareto Principle, 80% of your results come from 20% of what you do. If you focus on using compound, multi-joint exercises for the majority of your training, you will achieve 80% of your muscle mass, fat loss, strength and other goals. The other 20% will come from the “special” exercises or other factors needed to get you to the 100%.

The muscles of the body work together to perform various movements. Whether you bend down to pick something up or reach up to grab something or put something over your head, many muscles throughout the body are working to make those activities possible.

At no point is one muscle isolated to perform any of those activities. When training the body, it’s almost impossible to truly isolate each muscle (although many bodybuilders will tell you otherwise).

For example, when bench pressing, the muscles involved include the chest, triceps, shoulders, lats, abdominals and even the legs (to support the body). The same is true when squatting or performing any other exercise such as a biceps curl.

Many trainers and bodybuilders will tell you that a biceps curl works the biceps. However, the supporting muscles of the shoulders, lats and abdominals are also involved to a certain degree. So although a biceps curl works the biceps, it’s impossible to isolate that one muscle.

Since the body works together to perform various tasks, activities and exercises, it should be trained in a similar way. By focusing on movement patterns, you help strengthen the muscles in the body that will help you accomplish the various activities mentioned above.

Below is a list of the most common movement patterns typically used (these are terms popularized by Ian King, an Australian strength coach):

1) Horizontal Pushing (various forms of bench pressing exercises, pushups, etc.)
2) Horizontal Pulling (various forms of rowing exercises, face pulls, etc.)
3) Vertical Pushing (various forms of overhead pressing exercises, handstand pushups, etc.)
4) Vertical Pulling (various forms of chins/pull-ups and lat pulldown exercises)
5) Quad-dominant (various forms of squatting exercises, step-ups, lunges, etc.)
6) Hip-dominant (various forms of deadlifting exercises, goodmornings, etc.)

Although the above terms were popularized by Ian King, these basic movements were defined several decades ago. According to Motor Learning and Performance, 3rd Edition, Richard A. Schmidt defined the six basic human movements as: squat, bend (deadlift), lunge, push, pull and twist. A seventh could be added as running (according to Alwyn Cosgrove in The New Rules of Lifting). Again, the basic premise is that these are basic movement patterns that the body performs and is the reason why these movement patterns should be followed in training.

Traditionally, bodybuilders train muscles not movements. They typically divide their weekly training sessions into “body part splits” such as chest and triceps, back and biceps or legs and abs or one of many other types of body part combinations. For a bodybuilder, this makes sense. Their goal is to develop as much muscle mass as possible in each area of the body. Athletic ability and daily functionality are not very important to the bodybuilder. In essence, they are “athletic mannequins” and only interested in being aesthetically pleasing regardless of function.

Bodybuilders also use a very high volume of training and have the time to train up to 6-7 times per week and even multiple times per day (not to mention that many are using anabolic steroids and other performance-enhancing drugs). This means that the training methods of bodybuilders doesn’t apply to the average person with a full-time job, family obligations, other commitments, etc.

Unfortunately, this type of training is what most of the general population follows. This is a result of the various bodybuilding and fitness magazines and their misinformation in promoting “body part” training. This type of training has become very popular and most people think they must follow this type of routine in order to get results.

However, more people would get better results in their training if they stopped thinking about exercising certain muscles and instead focused on movement patterns. Ideally, you would have an equal amount of pulling exercises as pushing exercises and an equal amount of quad-dominant exercises as hip-dominant exercises. This will help to keep the body balanced and help with muscle and strength gains over time while helping to prevent injuries due to muscular imbalances.

For example, many people experience shoulder pain from bench pressing. Not only could it be the result of poor technique, but most often, it is a result of performing many more horizontal pushing movements than pulling movements.

We’ve all been to the gym on Monday evening. If you look around, it appears to be the universal day to train the chest. Almost every bench is occupied and people are pressing for many sets. Yet, you hardly see anyone give that much attention to rowing exercises and even chin-ups and pull-ups!

By focusing on movement patterns, you will also help keep your muscles functioning the way they are meant to be used. Most athletes focus on movement patterns not muscles. At the same time, many athletes develop fantastic physiques as a result of their training. They focus on athletic movements while developing strength, speed, conditioning, endurance and more.

As Dan John (a strength coach in Utah) has said many times: “The Body is One Piece!”

At Christian Athlete Fitness Training, we utilize training programs that use movement patterns and full-body or upper/lower body splits each training session. This gives the most bang for the buck and carries over to the athletic field and life’s daily functions better. This doesn’t mean we don’t perform “isolation” movements such as biceps curls. We will use some of those movements in our training, but they do not make up a large percentage of what we do. The majority of the exercises we use are focused on compound, multi-joint movements such as squats, bench presses, rows, deadlifts, overhead presses, chin-ups, dips, power cleans and more.