Training for Fat Loss

It has been said in the fitness industry that the best training program available is the one you are not doing! This is because your body adapts very quickly to what ever stimulus you subject it to. it has also been said that the key to continual success is to do the same, but different. This training technology that I will introduce to you today, will show you how to constantly keep your training the same, but different!

A great deal of research has gone into what is the most effective way to burn body fat. The three protocols that I have found to be the most effective have been circuit training, interval sprint training and complexes. The other day I had a crazy idea – how about combining all three systems?

Another idea I had is one I stole from Dan John, a legend in the world of athletic performance. Dan uses a dice to decide what power lift he is going to focus on that day. This does not have to be used just for power workouts, it can be used for any exercise!

The method is simple, yet it is blisteringly effective. You will literally feel the fat melt as you are training. You will also have the side effect of improving your work capacity and fitness to a level you have never dreamed of.

Complexes are seemingly simple, but are also extremely deceiving. They pack a hell of a punch and will challenge you in a very unique way. The idea is to choose one implement (barbell, dumbbell etc) and perform 5 reps of 5 different exercises. I wrote about this in a previous article called GPP, which has lots of information about how to improve your general level of conditioning. It can be found in the exercise articles part of this website.

Interval sprint training is a great tool but it has some limitations. Firstly, if it is raining your ability to sprint will be limited. Also not everyone has a park in which they can sprint. Another option that works great is to perform body weight training exercises in the same fashion as interval training. This saves space and will also improve your strength.

Circuit training has been around for decades and we will use it to structure our workout. Using the dice will offer an element of surprise and randomness to our workout, so we will always be following an effective fat burning structure, just with different exercises. the same, but different!

Complex options: Which ever number on the dice you roll is the complex you will perform.

Kettle bell Complex – 5x KB Snatch, 5, KB clean and Press, 5x Single Arm KB Swing, 5, x KB Squat Push Press, 5 x KB Dead Lift

Dumbbell Complex – 5 x DB Lunge and Press, 5 x Lateral Lunge and Curl, 5, DB Dead Lift to Bent Over Row, 5x DB Push Up and Row, 5x DB Squat Push Press

Barbell Complex – 5 x Overhead Squat, 5 x Power Clean and Jerk, 5 x Front Squat, 5 x Bent Over Row, 5 x Romanian Dead Lift

Medicine Ball Complex – 5 x Staggered Squat Push Press, 5x Staggered Squat Push Press, 5 x Lunge with twist, 5x lateral lunge with wood chop, 5x low lateral lunge with push out

Body weight complex – 5x burpees, 5x jump lunges, 5x jump squats, 5x push ups, 5 x mountain climbers

Swiss Ball Complex – 5 x SB Push jack, 5x lateral ball roll, 5 x SB Lunge, 5, Sb side flexion, 5x SB reverse hyper

Simply roll the dice once to pick your first complex. Your seconds roll will decide what you do for your interval training. I recommend 20 seconds on, 20 seconds off and repeat for 4 minutes. Your 6 options could be:

Rope jumping
Burpees
Mountain Climbers
High Knee Running
Sit to Stand
Shadow boxing with bands

Using this formula a sample workout could be as follows:

Medicine Ball Complex
Burpees

Simply perform the complex then go to the interval training. Rest 60 seconds and repeat 3-5 times.

This form of training is fairly advanced so approach with caution but it is extremely effective for melting fat. Enjoy the sweat!

Sample Full Body Training Program

Here is a sample program that we often use when training someone with limited equipment. It involves a pulling exercise, a push, a lower body exercise and a core exercise.

Fast Tube by Casper

Post Pregnancy Training

After childbirth, the abdominal muscles are stretched to well past their normal length. In this short video, learn two very valuable exercises in rehabbing the abdominal muscles after pregnancy. 

Fast Tube by Casper

Exercise of the Month – Dead Lift

The Dead Lift is an excellent exercise for weight loss, power, strength, muscle gain and core stability. Learn how to dead lift correctly in this informative video!

Fast Tube by Casper

Easy Breakfast

Raw Biodynamic Bircher Muesli

Ingredients: 1 cup of organic raw oats, organic yoghurt (we like jalna) blueberries, grapes, banana, passionfruit and raw honey. 

Simply mix all ingredients in a bowl and leave in the fridge overnight! How easy is that? Upon serving, sprinkle with cinnamon to taste. 

Health benefits of each food

Oats: High source of dietary fibre, excellent for lowering cholesterol

Yoghurt: Full of good bacteria, excellent for restoring the health of the gut and good protein source.

Blueberries: High in antioxidants, good for heart health and inflammation

Grapes: The antioxidants found in grapes have cardio protective effects

Banana: The tryptophan in bananas is great for enhancing mood

Passionfruit: The juice has been found to impede the growth of cancer cells

Raw Honey: Extremely high source of valuable enzymes

Cinnamon: Has been shown to dramatically increase insulin sensitivity

Soaked and Crispy Nuts

Nuts are a highly nutritious and valuable food. They are a vital source of man valuable vitamins and minerals and are high in heart healthy mono-unsaturated fats. Unfortunately, the nuts we buy in the supermarket are often sold as roasted nuts. This roasting process causes the fats in the nuts to go rancid, which is less than desirable when you are trying to fuel your body with healthy foods. Nuts also contain enzyme inhibitors, which are substances that stop us from absorbing the many nutrients found in nuts.

Fortunately there is a solution to these problems. This recipe comes from the excellent book Nourishing Traditions by Sally Fallon and Mary Enig. If nuts are firstly soaked, then slow dried, all the positivies of nuts are available with none of the draw backs. Soaking the nuts replicates germination and allows all the nutrients to be released and the enzyme inhibitors to be deactivated. Slow cooking at a temperature of below 65 degrees celsius does not damage any of the fats or any of the enzymes.  in the food.

Crispy Nuts

Makes 4 cups
4 cups almonds (or any other nuts)

2 teaspoons sea salt

filtered water

Mix almonds with salt and filtered water and leave in a warm place for at least 7 hours or overnight. Drain in a colander. Spread almonds out on a stainless steel baing pan and place in a warm oven (no more than 65 degrees) for 12 to 24 hours, turning occasionally, until completely dry and crisp.

This method of cooking nuts works for all varieties except cashews, which should be soaked for no more than 6 hours. You will be amazed by the amazing flavour and texture of the nuts. Bon Appetit!

Reference: Fallon, S. Enig, M. Nourishing Traditions 2nd Edition New Trends Publishing Inc Washington DC 2007

Sleeper Stretch

Fast Tube by Casper

Spinal Flossing

Fast Tube by Casper

Fish Oil

This article recently caught our attention as an interesting research study involving fish oil and weight loss. Another reason to take fish oil!!!

An Australian study has determined that daily doses of fish oil  containing omega-3 fats can, when combined with exercise, act as an aid to weight loss.   Read more

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