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JOEL MARION CISSN, NSCA-CPT
©2009 Joel Marion Fitness Solutions, LLC
Below you will find all the details of the fat-loss workout that was responsible for one of my female clients losing 27 lbs of pure, unadulterated body fat in an 8 week period. She paid $197 for me to develop it for her; you just got it for free. Let’s jump right into it.
UNDERSTANDING THE FAT-LOSS BENEFITS OF HIGHER-REPETITION FULL BODY WORKOUTS
Before we get into the benefits, a quick, cut-and-dry definition of full body workouts: Full body workouts, as I use them, are workouts that utilize “big”, compound movements to work all major muscle groups (both lower and upper body) in a single workout.
Major Benefit #1: Greater Energy Expenditure per Workout Full body workouts will yield a greater number of calories burned per session when compared to “body part” routines because of the large amount of muscle taxed with these types of workouts. Think about it; what requires more energy? A biceps/triceps session or a workout the covers the entire body with big, powerful movements?
When you work the whole body in a single session, the end result is massive calories burned; exactly what you want when your goal is to drop fat quickly.
Major Benefit #2: Greater Frequency per Muscle Group With full body workouts, you may be able to train a muscle as many as four times weekly without falling into overtraining or becoming “burnt out”. Couple that with the fact that you are expending more calories with each workout and you can clearly see why the full body approach is absolutely fantastic for blowtorching unwanted body fat.
GRASPING THE STRENGTH AND MUSCLE TONE BENEFITS OF LOWER-REPETITION TRAINING
Major Benefit #1: Low rep strength training improves myogenic and neurogenic muscle tone! Most would agree that the goal of any “fat loss” program is to yield a final product that is not only lean, but also full of muscle “definition”. The latter is only obtainable by making positive alterations in muscle tone. There are two major types of muscle tone - myogenic tone (or muscle density) and neurogenic tone (or simply the tone expressed when movements or muscular contractions occur). Both myogenic and neurogenic muscle tone can be improved upon through the utilization of lower repetition strength training protocols. You see, only heavy training (i.e. less than 6 repetitions) will substantially alter your muscle density
through the growth of important “contractile” muscle proteins (the part of the muscle that actually causes contractions). Since these proteins are by far the densest components of skeletal muscle, causing them to grow will translate to a denser, leaner, sexier harder look, even at rest. Secondly, by repeatedly exposing the body to heavy loads, it is possible to improve your neurogenic muscle tone through the sensitizing of various types of motor neurons. And if you have no clue what any of that means, have no fear…here’s what you need to know: heavier weights increase muscle tone.
Major Benefit #2: Low rep strength training brings about increases in strength (duh!) It's amazing how many people fail to realize the importance of this seemingly obvious concept. Simply put, if you come off a “fat loss” program moving more weight than you were previously, you will undoubtedly make more progress when you return to any type of muscle building program.
Major Benefit #3: Low rep strength training is not overly exhausting and taxing to the Central Nervous System! Regardless of how wonderful a given training program is, if you aren't motivated to conduct it, then it's not worth a dime. Performing higher rep, demanding protocols while restricting calories leaves many a trainee feeling tired, run down, and unmotivated. Short duration, low repetition training in and of itself is not overly taxing and the program provided later in the article will be even less taxing than the average strength training routine.
HERE WE GO
The program is set up as a four-workout per week routine, two of which are strength based sessions and the other two, metabolic/fat loss sessions. The strength-based sessions do wonders for increasing muscle density and tone (while obviously increasing strength), and the metabolic sessions are set up as a phenomenal way to burn massive calories for rapid fat loss. Really, this program is the best of both worlds. How you choose to implement these 4 workouts into a weekly split is up to you. Mon/Tues/Thur/Friday works well as does Tues/Wed/Fri/Sat. The choice really is yours so long as you are not working out 3 days in a row (and for those of you who aren't aware, Mon-Tues-Sat-Sun is four days in a row, not two and two with a break in between…you'd be surprised). For each workout, you'll be choosing one exercise from the following lists (if you are unfamiliar with any of the exercises, you can find descriptions for most all of them in the Exercise Library Manual):
Upper Body Push Options Horizontal Plane- Flat, Incline, or Decline Bench Press (Barbell or Dumbbell), Close-grip Bench Press, Push-ups Vertical Plane- Standing Shoulder Press (Barbell or Dumbbell), Dips, Close-grip Overhead Press
Upper Body Pull Options Horizontal Plane- Bent-over Row (wrists in or wrists out), One-arm Dumbbell Rows, Seated Rows (Triangle Attachment, Straight Bar Attachment, Double-D Bar Attachment), T-bar Rows Vertical Plane- Pull-ups (underhand, overhand, or neutral grip), Pulldowns (underhand, overhand, or neutral grip; use various attachments for added variety)
Lower Body Quad Dominant Options Back Squat, Front Squat, Lunges, Leg Press, Hack Squats, Duck Deadlifts
Lower Body Hip Dominant Options Deadlift (Sumo or Conventional), Romanian Deadlift, Sumo Squats, Good Mornings, 1-leg Back Extensions, Glute-ham Raises
Day 1 - Strength Emphasis Set/Rep Scheme: 3x5 Upper Body Movement Plane: Vertical
Select one exercise from each category and Superset them in the following fashion: A1) Upper Body Push A2) Lower Body Quad Dom B1) Upper Body Pull B2) Lower Body Hip Dom Alternate between A movements with one minute rest until all 3 sets of both are complete. At that point, move onto the B movements.
Day 2 - Metabolic Emphasis Upper Body Movement Plane: Horizontal Select one exercise from each category and superset them in the following fashion: A1) Upper Body Push A2) Lower Body Quad Dom A3) Upper Body Pull A4) Lower Body Hip Dom Perform all exercises as circuit (12 repetitions per exercise) with minimal rest between exercises. Rest two minutes at the completion of the circuit and perform the circuit again. Repeat a third time for a total of three circuits.
Day 3 - Strength Emphasis Same as Day 1 only Upper Body Movement Plane = Horizontal
Day 4 - Metabolic Emphasis Same as Day 2 only Upper Body Movement Plane = Vertical
The program is pretty self explanatory. With the way things are set up, you will be able to maintain and even gain strength while dropping body fat at an accelerated rate. Given the demanding nature of the metabolic days, I would only perform two high-intensity cardio sessions in addition to the weight training routine, and possibly one other moderate-intensity session. Walking and/or very low intensity activity outside is always fair game as well (depending on your geographical location and the time of year, of course). Oh, and if you want to sound really cool when talking about this program, just use the abbreviation FBFL. Good luck!
HERE’S YOUR CHANCE TO WORK ONE-ONONE WITH AMERICA’S BEST
Are you ready to take the next step and really change your body? If so, my Premium Web-based Coaching program offers you the opportunity to work with me directly, one-on-one, to skyrocket your success and ensure your results. And right now, it’s available for less than the cost of working with an average, local personal trainer. To learn more, visit the coaching page here. Spots are always limited and acceptance is by application only (#1 criteria for acceptance: you are highly motivated and have a burning desire to see your body changed, quickly and efficiently, by putting everything you have into following the plan I give you).
About Joel Marion, CISSN, NSCA-CPT
Joel Marion has been recognized by Men’s Fitness magazine as one of America’s top 50 personal trainers, and even more, America’s #1 “Virtual” Trainer. When it comes to getting results with clients, regardless of location, Joel delivers, time and time again. As a nationally published author and fitness personality, Joel has appeared on such television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS satellite radio, and has been featured in the pages of more than 20 popular national newsstand magazines including Men’s Fitness, Woman’s Day, Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle & Fitness Hers. His other accomplishments include winning the world’s largest Body Transformation contest for “regular” people, the Body-for-Life Transformation Challenge, as well as graduating Magna Cum Laude from a top-20 Exercise Science program and being certified as both a sports nutritionist and personal trainer through the nation’s premier certification agencies.
Learn how you can work one-on-one with Joel for less than the cost of a local personal trainer by visiting the Premium Web-based Coaching page here. For daily body-changing tips and strategies, become an “insider” today at BodyTransformationInsider.com
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