Time To Get Off The Treadmill And Finally Lose Weight
Hands up if you usually spend an hour in your aerobics class or Zumba or on the treadmill at the gym?
It’s what women have been doing for the last few decades especially if their goal was to lose weight.
But things have changed…….Weight Training is real food, cardio is a supplement!
World renowned strength coach Charles Poliquin once wrote that
“human beings were designed to throw a rock at the rabbit not chase the rabbit”
We use that principle here when it comes to prescribing exercise for our clients. So its time to get off the treadmill and finally lose weight. I have my clients lifting, sprinting and walking. Not jogging or doing things at a moderate to high Intensity for hours on end.
Extensive Cardio work (I.e.; if you are doing it day in and day out as is often the case) can lead to an overproduction of cortisol, which is a hormone released by the adrenal glands in response to stress and contributes to muscle tissue breakdown, hypertension and obesity.
As mentioned cortisol can cause the body to break down its own muscle tissue, convert it to glucose and use it as fuel. It can also lead to fat accumulation, especially around the midsection.
When I tell this to new clients (especially you ladies!!) who have been slogging away on treadmills for years or running 5km runs at a slow pace all while wondering why that stubborn belly fat isn’t going away, they think I am crazy!!
The point I am trying to make is – running for hours on end can actually be detrimental to your fat loss goals! By comparison weight training produces more growth hormone and testosterone, both of which are anabolic hormones and beneficial to your fat loss goals.
A 2013 study from the European Journal of Applied Physiology concluded that Hypertrophy (muscle growth) resistance training programs elicits a larger anabolic hormonal response in the immediate time post training.
The benefit of this of course is that with this type of exercise the greater the chance of you building lean muscle and Burning Body fat. This is crucial for building lean muscle will dive your metabolism through the roof which in turn will burn body fat, increase energy and also increase libido so you’re a winner all round!
- Lift exercises that will have the best results and more bang for your buck. Don’t waste your time at bicep curls thinking it will move excess fat. So, squat, deadlift, lunges, step ups, presses, rows, pull downs.
- Use free weights that are between 70 and 85 % of your maximal lift. If you can deadlift 60 kg for one max lift then lift at least 40kg for repetitions.
- Twice a week you must push your self to the max in way of High Intensity Interval Training. Whether its sprinting, strongman training or dumbbell complexes then go hard and fast.
- Focus on working muscles on the posterior chain, IE back, glutes, hamstrings etc. Too often women are imbalanced between their quads and hip flexors which result in injuries and pain.
- Don’t give your self too much rest time. Women can recover way quicker than men (ahem, they have been telling us that for years!!!)So forget about 3-4 minutes rest. If you are performing big compound lifts like deadlift, squat etc then use the time in between say 2 minutes to spend more time on your flexibility and core strengthening work. If you are using a strength circuit’s routine then you can have no rest as long as you train upper body/lower body.
- Focus on your flexibility and posture. Women’s pelvic tilt can be seriously offset due to weak lower back muscles, tight hip flexors and quad/hamstrings imbalances.
- Finally, even though it’s not an exercise statute, Nutrition is key. You must balance your food intake with your weights sessions. Do not under eat. It is one of the biggest mistakes women can make thinking she will train and eat less!!Reduce your intake of calories you get from carbs and get more from proteins and good fats. A good rule of thumb is to reduce carbs to 40%, increase protein to 25% and good fats to 35%. On days you are not training, reduce carbs with having a dense protein food at every meal especially breakfast.
So Ladies it is time to get off the treadmill and finally lose weight!!!