Fat-Loss Workshop

Presented by

David Joseph
Monitoring Fat Loss Without an effective monitoring system, how can you trust any changes are positive or negative? Expect weight uctuations on a daily basis; this will occur irrespective of eating, sleeping, lifestyle and exercise habits. With uctuations exceeding 5 pounds a day you cannot rely solely on weighing to determine the success of a exercise or diet. Statistically speaking when weighing yourself - you may note an increase in weight 33% of the time. Except this as fact and dont not be put off any routine or diet when this occurs. Sweating while exercising and while your sleep is a major cause of weight uctuation. As a guideline for every pound you lose during a training session, replace this with 1 pint of water to prevent dehydration Do not view any singular reading as a positive or negative outcome: any changes MUST be viewed in the LONGTERM. Losing or gaining 2 pounds between weighings is of no consequence; losing 2 pounds over four weekly readings would require a rethink of your eating and exercise habits. Determine your weight range to allow for weight uctuations. Example: my weightrange uctuated 7 pounds over a 7 days; (see the appendix to determine your weightrange) During a heavy training week I noted a weight uctuation of 14 pounds Measure weight on a weekly basis, preferably on a day off, in the morning. Wear little to nothing and after a visit to the loo. Occasional test the accuracy of the scales with a heavy object such as a dumbbell. Take the following measurements - your waist (across navel, narrowest part of waist, widest part of hips (feet together) and widest part of thighs. Plot all measurement on a simple graph, showing all weights and measurements (6 in total) Your focus for fat loss is to measure a TREND in measurements and weight; because of this should note your weight-range slowly move down the weight scale Avoid the BMI scale - this ignores muscle muscle is typically assumes any weight above the norm is fat. A lean individual with healthy body fat levels and higher than average muscle mass will appear as overweight or even obese on the BMI scale If you choose to use a body-fat measuring device - this must connect to feet and hands. Should you choose to purchase one, I would recommend the Tanita BC 545 (available on Amazon for 150 - this is particularly interesting as it determines visceral fat (around your stomach) and your biological age (how well your body is aging) should you however want a good deal - the BF511 is now available for under 50.00)
The Fat Burning Zone This is used to simply indicate that FAT is the primary energy source during a exercise. For this to occur activities must be slow and low intensity. Exercise intensity of 55-65% of max heart will place you in your Fat burning zone, while 65-75% will focus on your tness zone. Although the fat-burning zone uses more fat as a percentage of all available fuel, this burns less TOTAL CALORIES then the tness-zone - to compensate for this you need to exercise for extended periods of time to burn a large number of calories. Interval training uses less fat as a percentage, but burns more calories during the same duration. This does require a degree of tness and should be seen as a progression. Unt people performing high intensity interval utilize little fat during a session and will deplete the storage of much need carbohydrate (sugar) As a beginner, rst improve your basic level of tness (aerobic foundation) then slowly introduce high intensity intervals for a minute or two, before slowing down to recover. Repeat this approach throughout your session to increase calorie burning and to burn high amounts of fat. Shifting between the fat burning zone and the tness zone is an effective method of improving fat utilization during exercise, increasing calorie burn and rapidly improve muscle tone. Interval training will also improve the speed of recovery and the ability to adjust to demands placed on your heart and muscles. Strength Training for Fat Loss: Do not confuse strength training with body/muscle building; while strength training can be used to increase muscle size - this requires a specic program in combination wit a muscle gain eating plan. For the most part increasing strength will sculpt your body and tone muscle, increase muscle tone can be viewed an helping your muscle to defy the affect of gravity - no more droopy bits! An increase in muscle strength can occur with as little as 30% in unt people - its incredible difcult to avoid strength training during exercise. Any muscle gain in unt people, or those of your who have avoided weights - typically occurs due to a muscles atrophied state, in other words, the muscle was to weak and small in the rst place; and your body is simply trying to establish the most appropriate level of tone and size to achieve a natural balance through your body Beginner strength exercise should include body weight exercises, press ups, pull ups, squats, lunges and pull ups Always prioritize the weakest exercise/muscle rst - i.e. Pull-ups. Press ups

Posture, Flexibility, Pain Improving posture, increasing exibility of the muscle and reducing pain will allow yours muscles to contract more effectively, this will see you lift more readily, with reduced risk of injury. Combining massage with any resistance based program can help to reduce muscle tension and increase strength and muscle tone Prioritize postural training prior to strength as stronger muscles may lead to more injures and imbalances Tightness in a muscle may be an indicator of weakness, increasing strength should see an improvement in exibility Stretching must be performed slowly, while breathing, stretches must be held for 15 seconds and repeat 2-3 times. Degree of stretch/tension should not raise above 7 out of 10 Signs of over-stretching include: Pain, pre-emptive breath holding Pain can shut down muscles, if you suffer with chronic pain, see advice from an experienced instructor prior to training Pain can increase stress and therefore Cortisol levels SLEEP Quality of sleep (and stress) will affect the level of circulating cortisol levels, improving sleeping habits and depth of sleep will reduce cortisol and improve the building of lean muscle- this in turn increase metabolism and reduce body fat To improve sleep - avoid any stimulants, especially caffeine or high sugar foods; also void eating up to 3 hours prior to sleeping (late night meals require digestion -which prevents a deep sleep) If you regularly wake up at night (especially around 2-3 am) check the sugar content of any meals prior to sleeping. High sugar foods may lead to a drop in blood sugar while sleeping and lead to a hyperglycemic episode; because of this you may wake feeling, hot, sweaty, dizzy and hungry. Other causes may include skipping a evening meal, or eating to small a quantity or limited amounts of protein and bre in your meals. Sleep is an important factor in any training regime as this is used to recover between session and to help build lean, tones muscle. Any improvements in sleeping habits will help to accelerate your tness goals.

Appendix

Determining your True Weight Remember - go to the toilet rst Mon Weight +/- lbs. 11.12 Tues 11.9 -3 Wed 11.11 +2 Thurs 12.1 +2 Fri 11.12.1/2 -2.5 Sat 11.10.1/2 -2 Sun 12.00 +31/2
How to determine current average-weight and weight-range Fluctuation over week = 14 pound (this is revealed purely to prove weight uctuations are normal and have little to no relation to fat loss program) Average weight = 11 stone 12 pounds (+/- 3lbs weight range) If your goal is fat loss - each weekly weigh-in should sit within your weight range. In addition, you should see your average-weight slide down the weight scale, while maintaining a + or - 3lb weight-range. Should you wish for me to determine your weight-range; simply email measurements of 7 consecutive days.
Running Should be interested in starting to run, or to improve your technique visit the website below for links to running workshops www.posetech.com/pose_method/PoseUK.html Strength for Fat Loss Body Weight Strength Challenge Pull-ups x 10 (women) 15 (men) Single-leg Squat x 10 Push-up x 15 (women) 25 (men) Dead lift (Barbell) total weight equal to body weight Inverted Row (body level to oor) x 10 (women) x 15 (men) Box Steps (thigh level to ground) x 15 (women) x 20 (men) Daily Challenge: to improve upper body strength focus on lowering phase of exercise only. This works well to improve press ups and pull ups; focus lower for 5 seconds for each rep, rest as often as required until 10 reps are performed.

Nutrition For high quality, products check out the following links www.allensofmayfair.co.uk offer a range of meat, sausages and burgers of very high quality www.merchant-gourmet.com offers a range of quality ingredients such as lentils, and rice www.seedsofchange.co.uk another offering of great ingredients, high quality organic sauces for pasta, indian dishes. www.biofair.co.uk more ingredients, check out the Quinoa Tricolore and Quinoa which is a great alternative to cous cous and white rice, the Quinoa Flakes is also a great alternative to porridge and will keep you full for longer. www.meridianfoods.co.uk if you like peanut butter - then this is the place to be - check out the Meridian Organic offering with no additives. Yes its high in calories, but its full of protein, good fat, and helps to keep hunger at bay. Also checkout the peanut butter and oat bars as a great snack www.healthmonthly.co.uk now this is difcult to nd but, if you are looking to increase your healthy fat levels, then look no further than Macadamia Nut Oil, this is not cheap but he best rarely is, also it has the highest concentration of Mono-unsaturated fat of any oil you can buy. Second to this is Canola oil with its high concentrations of Omega 6 and 3 - thankfully this is available is most shops. Visit www.goodnessdirect.co.uk for a wide range of mixed beans, these can be added to salads, soups, tomato sauces, casseroles. As ever they are high in bre and protein. Thankfully there are many brands available, if you want to save a little time soaking and cooking, checkout the tinned examples by Mr Organic Suma and Biona; there are a number of varieties available so start experimenting. Dave Bland Dave has over 16 ears experience in the tness industry; this has seen him work as a personal trainer as well as a tutor and assessor to student instructors. His written work has featured in Combat, and Future Fit Magazine and while his theories have been presented in national tness conferences; this experience he believes has lead to a contract to write his rst book Personal Trainers Guide to Muscles, Movement and Exercise which he hopes to see publication late this year. With-in the gym setting he believes his positive attitude to client health & tness education, and emphasis towards postural correction and movement efciency - helps to accelerate and often supersede fat loss, strength, rehabilitation and performance goals. For one-to-one or VIP-circuits Dave can be contacted on 07582 712239