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Fat Loss Strategies Carmen Bott MSc,CSCS , RKC Julien Emery BHK, CSCS. Can Fit Pro Conference Nov 7, 2009 Vancouver, B.C. “ In theory, there is no difference between theory and practice. In practice, there is.” ~ RKC Comrade. The Obesity Epidemic is HERE.
Can Fit Pro Conference
Nov 7, 2009
“In theory, there is no difference between theory and practice. In practice, there is.”
~ RKC Comrade
(Cosgrove NSCA lecture 2008)
this room today!
Weight loss is still the number one reason
for hiring a trainer
(Cosgrove NSCA Presentation 2008)
“So, how can this all help the general strength trainer or fitness enthusiast? Simply, I think we need to have a philosophy of how to train simply to filter out all the “noise” that we get from television, books, magazines and the net. Seriously, click on the TV and watch the infomercials talk about fitness and training and diet...you will be assailed with dozens of conflicting messages about how to shrink your body with spot conditioning, pills, and machines...and the next station will argue the opposite!” ~ Dan John
(Cosgrove NSCA Lecture 2008)
If I create a caloric deficit of “A” then I will lose “B” amount of fat. Right?
Findings: 6M/day lost more body fat than 2M/day. Also evidence of potential increase in protein break down in 2M/day group.
Iwao S., Mori K., Sato Y. Effects of meal frequency on body composition during weight control in boxers. Scand. J Med. Sci. Sports. 1996 Oct; 6(5) 265-72
Farshchi HR, Taylor MA, Macdonald IA.Decreased thermal effect of food after an irregular compared with a regular meal pattern in healthy lean women. Int. J Obes Relat Metab Disord. 2004 May; 28(5):653-60
Aerobic training + a reduced calorie diet = increase calories burned and therefore increases fat loss?
Findings: There was NO EFFECT over dieting alone
Utter, AC et al Int. J Sport Nutr. 1998 Sep; 8(3): 213-22 Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women.
Findings: NO ADDITIONAL EFFECT of aerobic exercise on body composition
Redman et al. Journal of Clinical Endocrinology and Metabolism 2007 Mar; 92 Effect of calorie restriction with or without exercise on body composition and fat distribution.
Findings: After one year the average weight loss 3.5 lbs roughly 0.3lbs/month.
3.08 lbs (women) 3.98lbs (men)
McTiernan et al Obesity 2007 Jun; 15:1496-1512 Exercise effect on weight and body fat in men and women.
If total macronutrient (carbs, fat, protein)
and caloric intake is held constant, then the
more calories you expend during
training the more fat you will lose.
Tremblay, A. et al Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul; 43(7): 814-8
What about the Fat Burning Zone?
Our goal: We need to shift our client’s way of thinking –
turning them into metabolic furnaces over a 24hr period,
not just during their training session
Use of H.I.I.T.
loss? What about training women?
‘female fat loss crowd’, I’m willing to take a
guess that at least 70% would state that in
order to get best results, they should be
pounding away on the treadmill with their fat
loss cardio training program.
Overweight subjects assigned to 3 groups:
1- Diet Only
Lost 14.6lbs of fat in 12 weeks
2- Diet + aerobics (30-50mins 3/wk 70-80% MHR)
Lost 15.6 lbs of fat (1 MORE POUND)
3- Diet + aerobics + weight training
Lost 21.1 lbs of fat 44% more than diet only
35% more than diet + aerobics
Kraemer W, Volek et al Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc. Vol.31, No 9, pp 1320-1329
Excess Post-exercise Oxygen Consumption
“recovery of metabolic rate back to pre-exercise levels”
“can require several minutes for light exercise and several hours for hard intervals”
Findings: EPOC was elevated for 38 hours
Schuenke MD et alEffect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur. J Appl Physiol. 2002 Mar; 86(5): 411-7
(Cosgrove NSCA Lecture 2008)
1. Metabolic Resistance Training (note importance of strength training)
2. Interval Based High Intensity Anaerobic Cardio Training
3. Steady State High Intensity Aerobic Training
4. Steady State Low Intensity Aerobic Training
versus 5 x 6 reps
1. Team up with a nutritionist that knows sport nutrition
2. Leave interval cardio session on off days of weights to minimize muscle wasting
3. Keep TUT low by using integrated whole body movements for women concerned about hypertrophy
5 rounds of 6 reps each, rest 60 sec between rounds
5 rounds of 10 swings/si and max-1 pull-ups rest 60 sec between rounds
3 rounds of 10 lunges total x 10 RR total, rest 60 sec
Bodyweight Exercise Circuit
Rinse and repeat for 5-6 sets, resting 60 between each circuit
Tabata Sled Pushes - 4 minute workout
20 sec on, 10 sec off x 8
HIIT Sample Workout D ~if you must use a cardio machine!
Stepmill Hiking – 23 minutes
1 min hard: 1 minute easy x 4 (8 min)
2 min hard: 1 minute easy x 3 (9 min)
3 min hard: 1 minute easy x 2 (6 min)
Followed by 15 minutes of steady state cardio
"Fat loss is an all-out war. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."— Dan John, Legend
Carmen Bott and Julien Emery can be reached at
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