Fat loss exercise

"Fat loss exercise is about being as inefficient as you can be”

This is a quote form a recent Dan John article and this simple statement beautifully sums up a lot of long chats I have had with clients, about why they aren’t getting the losses in pounds and inches they used to get out of classes or jogging.

Even if you haven’t had this experience yourself everyone knows someone that has set them self a weight lose goal and after a few weeks or a month of great success their progress slows and eventually grinds to a halt. They’re still going for the runs or going to a spin or aerobics class, they’re giving it there heart and sole but its just not cutting it anymore.

The simple reality is the human body is incredibly well designed and for most of human history calories have been hard, challenging or expensive to come by and wasting them would be fullish. In turn are bodies are geared toward adapting to challenges to help conserve energy.

If we look at someone running for weight lose, they have picked themselves a route/distance that they are going to run and after a few weeks of struggling they find that the run is getting easier. With these regular runs they will improve circulation, increase lung capacity, strengthen there heart and lower there resting heart rate and also they should also notice an improvement there running technique.

These are all good things BUT with his health improvements and better running mechanics it will take a lot less effort for our weight loss enthusiast to run the same distance and in turn it will take a lot less calories.

So what should they do?

ll simply something has to change.

Personally I would recommend a completely different energy system and muscle patterns form what they have currently been training.

For example instead of there 10 minute run they could do 2 rounds of

Squat 30 seconds

press up 30 seconds

lunge 30 seconds (each leg)

Dumbell row 30 seconds

Crunch 30 seconds

rest 90 seconds

This would take a total of 9 minutes and would use the anaerobic energy system rather than the aerobic and would also use more of the bodies major muscle groups. This should present a totally different challenge to the trainer and will consume a lot more calories as they learn the new way of training and new exercises.

This is only an example and I would recommend at least 30-60 minutes of exercise including a good warm up and cool down containing appropriate flexibility work.

A healthy balance diet is also essential for any weight loss plan.

For more information contact me and join the Law Training Systems facebook page.

Referral Policy

Referral Policy

Referring friends not only supports our business but also improves are ability to lead the fitness market with the latest equipment and best training programmes, to thank you for your referrals Law Training Systems now has a standardised and open referral policy.

If you refer 5 friends, family or co-workers inside a one month period you will receive a free training session. If any of your referrals become a client of Law Training Systems you will also receive a 20% discount off your next months training as my way of saying thank you, if 5 of your referrals become clients your next months training will be FREE.

• 5 referrals = 1 free training session

• 1 of you referrals becoming a client = 20% off next month training

• 5 of your referrals becoming clients = Next month is FREE!!!

Thank you

What should I be doing in the gym?

This is probably one of the most common questions I get asked in my work, alongside “what should I be eating?” and “did you see the match last night?”  To be honest there is no single answer to this, and because of this I spend my working day writing exercise programs tailored to each individual I work with. 

The exercises in your program will depend entirely on factors such as your goals, past experiences, injuries and lifestyle.

The best way to approach this is to make a list of your wants and needs, with your needs taking priority  From this you should then choose exercises that will help you reach your goals.

All exercises that you choose should be FUNCTIONAL or CORRECTIVE and above all have a PURPOSE. 

FUNCTIONAL: This is a word that often gets horribly misused and abused in the fitness industry.  Simply your choice of gym activity should have some relevance to your life. For example the movement and position of a leg press is a little unnatural, whereas a box squat despite using similar muscle groups is a very day to day movement.

 Leg Press

Box Squat with Dumbbell

                                            

 CORRECTIVE: Injuries can happen, but you should at all times be trying to prevent them.  A lot of common exercise related injuries happen as a result of imbalances in posture and movement, which could be avoided by a few simple exercises.

For example the wall slide (Left) is useful to help stretch muscles related to the shoulder and in turn helps to improve posture

PURPOSE: Simply ask yourself, “why am I doing this exercise?” Answers such as “a dude at the gym said I should,” and “the skinny B list celeb does it,” are not good answers. An exercise should always have a purpose, whether its to help you reach your primary goal, to help with an other aspect of fitness or to teach you something which will make you a better rounded athlete.

Over the next few post I plan to cover exercises that you should have in your training and a few hints and suggestions about how to reach your goals.

Welcome to the world of Tomorrow!

Slowly but surely getting all of the online content of Law Training Systems up and running, please keep watching for more posts and information in the near future.