My last article laid out the steps needed to lose body fat -- in order of importance, starting with better nutrition. I’ve been asked to provide more detail about the simple exercises you can use to ensure fat loss and fitness.

You can do any of these exercises in your own home, with no equipment. By starting to do these simple moves on a regular basis, you can jump start a complete fat loss program. (Do consult your physician before beginning new exercise that’s more strenuous than you’re used to.)

This issue’s article details steps three, four, and five of the fat loss hierarchy that I outlined last time: resistance training, interval training, and aerobic training. All five steps should be taken in order. The first steps produce the greatest results, and each step is more effective if you’ve taken the previous ones.

Steps 1 & 2:  What you eat and when
Balanced protein, fat and non-starchy carbs (fruit and vegetables), at least five times a day. Check out past articles in North Shore Magazine or my website for more details.

Step 3: Resistance Training
With this tool, your goal is to work every muscle group frequently at a relatively high intensity, to produce what’s known as “metabolic disturbance” that leaves the metabolism elevated for many hours after exercise.

Studies of circuit weight training show it elevates metabolism long after exercise. In one study, the routine consisted of three exercises: the bench press, the power clean, and the squat; performed with 10 repetition maximum loads; (a load that limited them to 10 reps max), as a circuit; that is, moving from one exercise to the next with little rest. The circuit was performed four times per week.

That study showed that metabolic rates were still elevated 38 hours post-exercise when researchers stopped measuring. The length and magnitude of the elevated metabolic rate strongly points towards high-intensity resistance training for fat loss.

Step 4: Interval Training
Next on the fat loss hierarchy is intervals. Intervals have been shown to significantly burn more calories than traditional steady-state cardio (i.e. going for a run). The premier study compared 20 weeks of endurance training (traditional cardio) against 15 weeks of interval training. Once the researchers adjusted the results and corrected for the difference in energy cost, the interval group showed a nine times greater loss in subcutaneous fat than the endurance group.

This is largely due to an elevation in metabolism, which also occurs with resistance training stated above. So even if things were equal, and the interval group lost the same amount of fat, intervals would still be superior, in seeing that they take less time.

Step #5 – Aerobic Training
Aerobic exercise simply doesn’t build muscle tissue or elevate metabolism long-term, key to losing fat. While being performed, aerobic exercise will burn calories and elevate your metabolism, but you fall back to pre-exercise levels even a few minutes after exercising.

Aerobic exercise does burn calories and every calorie burned undoubtedly does add up; so then utilize this tool, once the other steps have been implemented and put in place.

Exercise program
To get the ball rolling, start with the program below. To look and feel the way you want, it’s really about just getting started. So start today getting closer to your dream body.

For an explanation of how to follow the program and to properly perform each exercise, visit www.MakersBody.com/NSMAugustSept.html

EXERCISE    SETS    REPS    TEMPO    REST
1a. Hip Extension    2-3    15    Fast up, Control Down    0 sec
1b. Plank    2-3    1    15 sec hold    30 sec
2a. Bodyweight Squats    2-3    10    Fast up, Control Down    0 sec
2b. Kneeling Side Plank    2-3    1 per side    15 sec per side    30 sec
3a. Kneeling Push-ups    2-3    8    Fast up, Control Down    0 sec
3b. Stick-ups    2-3    8    Controlled    30 sec
4. Interval - Squats    1    8 rounds    10 sec work, 20 sec rest   

EXERCISE    SETS    REPS    TEMPO    REST
1a. Split Squat Static Hold    2-3    1    20 sec per leg    0 sec
1b. Mountain Climbers    2-3    10 per leg    Fast but Controlled    30 sec
2a. Single-leg Hip Extension    2-3    8 per leg    Fast up, Control Down    0 sec
2b. Spiderman Climbs    2-3    10 per leg    Fast but Controlled    30 sec
3a. Cobra    2-3    1    15 sec w/ arms at 10 & 2 o’clock    0 sec
3b. Kneeling Close-grip Push-ups    2-3    6    Fast up, Control Down    30 sec
4. Interval – Plank and Hip Extension    1    8 rounds    10 sec work,
20 sec rest   

Tyron R. Piteau, B.H.K., R.K., C.H.E.K Practitioner Level 2, is a kinesiologist and personal trainer on the North Shore.  (604) 626-2342 or Tyron@MakersBody.com

Copyright North Shore Magazine Issue Aug - Sep 08