mihou
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Nombre de messages : 8092
Localisation : Washington D.C.
Date d'inscription : 28/05/2005
 | | How do you lift weights if your main goal is fat loss? | |
The "Train
to Lose" Rules
by Christian Thibaudeau
How do you lift weights if your main goal is fat loss? The following
rules apply:
1. Use mostly compound (multi-joint and multi-muscle) exercises.
When consuming a hypocaloric diet, you can't use a very large training
volume, so you should use exercises that'll get you the biggest bang
for your buck. Isolation exercises can be used at the end of a workout
to work on a specific weakness, but only do the bare minimum.
A good rule of thumb is to use lifts that will allow you to use
the most weight. These will have a systemic effect on your body that'll
help maintain or increase your muscle mass in this time of need.
So focus on squats, deadlifts, various presses, rows and even some
Olympic lifts if you know how to perform them.
2. Use a low volume of training.
During a fat loss diet your body has a lowered capacity to recover
from physical work. This can't adapt very well to a high volume of
training. Your sessions shouldn't last more than an hour, 30 to 45
minutes being best. Try to use only three to five exercises per session
(three if you train only one muscle group on that day, four or five
if you train two muscle groups) for three or four work sets each.
3. Train at a high level of intensity.
Your training load should be between 4 to 8 RM (reps max). You're
basically performing sets of 4 to 8 reps, working close to failure
(one rep short) on the first two work sets and to failure on the
last one. I don't suggest working to failure on all three sets in
this particular situation.
4. Rest long enough to perform at your best.
You're
training to build muscle. If you have to lower the weights you
use from set to set, you're
not resting long enough!
A
good way to estimate when you should start your next set is your
heart rate. When you feel that it's slowing down to where it
was before the first set, you can go. Normally we're talking
around two to three minutes. Some might be able to handle as little
as 60 to 90 seconds, but it's better to start higher and decrease
the rest period, provided that you can maintain performance level.
5. Control the negative and explode with the positive.
The eccentric (lowering) phase should be performed in a controlled
manner (3-4 seconds) while the concentric (lifting) portion should
be performed explosively. This will maximize force production and
place a larger adaptive stimulus on the fast-twitch motor units,
which have a more important growth potential.
6. Training frequency should be three or four times per week.
If
you're trying to lose fat, chances are that you'll
be performing some form of energy systems work (ESW) or "cardio."
Simply put, when you're dieting down you should try to avoid doing
both ESW and strength training on the same day (except for a ten
minute, slow pace warm-up before your strength session if needed).
Remember that your body has a lowered adaptive capacity when on
a fat loss diet, so doing too much physical work will lead to some
muscle loss.
7. Limit advanced techniques.
You
can use some advanced techniques such as tempo contrast and iso-dynamic
contrast as long as the intensity (training weight) is high enough.
But don't perform too much of this type of work as it's
very demanding on the body.
8. Supersets are okay.
Supersets
can also be used as long as the intensity is high enough. But if
you perform a superset, don't
forget to count it as two exercises, not just one.
9. Go heavier.
Try to increase the weights you use at all costs (but not at the
expense of proper form). Increasing the training load is the best
way to tell your body to keep its muscles! | |
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