Diet makes the training program – part 3
Brian November 17th, 2008
In my last blog I talked about the importance of total tonnage for boosting gH levels and increasing fat oxidation. In this edition I will lay out a few weight training templates to use. Please use caution with these programs because they are very intense and can cause nausea and/or low blood sugar. Make sure to have at least 1.5 hours and no more than 4 hours between your last meal and the training session. This will ensure you have enough fuel for the session and will minimize the likelihood of becoming nauseous. If you are over 35 and/or overweight please seek the advice of a physician before starting a program of this intensity.
There are several ways to lay out a training program for fat loss. There are circuit weight training programs, calisthenic circuits and high intensity interval training. A bodyweight, or calisthenic circuit, is great for relieving stress on the joints from heavy weight training in addition to being great for fat loss. A free weight circuit is good for gaining muscle mass while losing bodyfat. Both of these programs will help with metabolic conditioning which makes them perfect for sports such as wrestling and mma.
Free weight metabolic conditioning circuit
Lunge
Bench
Pull-up
Leg press
Standing press
Dips
Curl
Abdominal Russian twist
There are two ways to do the above routine. 1) Pure Conditioning and fat loss:Â Do a set of ten repetitions on each exercise (through the entire circuit) without rest between sets. Do three circuits with 1 minute of rest between each circuit. Start with a weight that you can handle for an easy 10 reps (approx. 60% of 1 rep max). 2) Strength and fat loss: Do a set of ten repetitions on the first exercise and rest 1 min. Do a second set of 10 reps on the first exercise and rest 1 minute. Repeat for all the exercises listed until you complete the whole circuit. ** Try to shorten the rest periods by a few seconds every training session until you reach 30 seconds of rest between sets or circuits.
Variations:
Make sure to switch exercises every training sessions so the body does not adapt and halt progress. Below are some variations for common exercises:
Legs: Forward and reverse lunges, front and back squats, step-ups, leg press, single-leg squats, zercher        squats
Chest: Barbell and dumbbell flat, incline and decline press, cable flye, dumbbell flye
Back: Conventional, sumo and romanian deadlift (also leg exercises), pull-ups, chin-ups, dumbbell and          barbell row, lat pulldown
Shoulders: Barbell and dumbbell seated and standing press, lateral raise, rear deal flye
Arms: Dips, dumbbell and barbell curls, close grip bench, skull crushers, preacher curl
Abdominals: Russian twist, hanging leg raises, v-ups, pikes, bridges (side and prone)
Total body: clean and press, kettlebell swings, snatch, squat and press
Check back soon for more.
In health,
Brian Ramage