We used a method that would keep our Lean Body Mass while burning fat. What I mean is I believe most people that are on a fat loss specific program have a tendency to lose fat and muscle at the same time. This is what I call "skinny fat". Basically your scale weight is ideal or better but your body fat % is the same or worse. This is due in large part to the increase in work load and decrease in calories putting your body in a catabolic or muscle burning state. We aimed to reverse this trend by using our "max effort lifts" and circuits simultaneously. The use of big lifts like squats, deadlifts and pressing 3 days a week with low rep ranges made our brain acknowledge the need for muscle thus preserving lean tissue. We then did 8-10 minute circuits nonstop for the lactate training effect. The goal here was to promote growth hormone and burn calories. We added cardio interval training on off days for a 6 day a week training schedule.
The reason I did not outline the program exactly is I feel these types of programs are not for everyone. They are very demanding and can be counterproductive when done incorrectly.
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2 comments:
Good stuff Ben. These for darn sure work. Throughout the past year when I'm taking some time off between power lifting meets I'll do just what you said: max effort lift followed by a short circuit and every single time my body fat gets down to under 10 within a few weeks. Best of both worlds.
-Dan Allison
Thanks for the comment Dan. These programs have an effect on the "boredom" factor as well. Some times you need to make it different but not at the cost of progress
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