Timed Sets; Great for Fat Loss

March 26, 2009

For as long as I can remember there has always been a particular set and repetition scheme for fat loss.  It seems that almost every fat loss workout has the same old 15 to 20 reps, rest for 60 seconds and repeat each exercises for 2 to 3 sets.  BORING!!!  Well, I’m here to tell you that it’s time we change how we think about our sets and reps.  Traditional workouts aren’t going to get results for the time crunched individuals concerned with fat-loss.  My solution, “Timed Sets”

“Timed Sets” simply means you perform a particular exercise for a certain amount time instead of  repetitions.  This allows you to perform as many repetitions with good form as possible in a given time while varying the speed at which you do the exercises.

The reason why timed sets work best for fat loss is because it’s basically High Intensity Interval Training (most amount of work completed in a particualr time frame followed by a short rest period).  This is a terrific way of training for the individual who is pressed for time and wants  the benefits of both cardio conditioning and strength training without spending hours in the gym.

To perform this routine select 4 of your favorite exercises, (mine are listed below) and perform one for 60 seconds, rest 30 seconds, then move to the next exercise.  Repeat until all exercises are completed.  Complete each round of exercises 2 to 3 more times.  By the end of this workout you’ll have completed an intense total body routine in a fraction of the time.  Here is an example of a routine that I perform with my clients.

  1. Dumbbell Squat with Shoulder Press
  2. Inverted Row
  3. Alternating Reverse Lunges with medicine ball rotation
  4. Burpees

Visit Dave Q Fitness Onlinefor a customizable solution to your fat loss problems.

Which cardio plan is for you

March 23, 2009

In today’s post I’m going to change the way you think about cardio and give you the truth about different cardio plans and which ones you should be doing.  By the end of reading this you will understand what kind of cardio burns the most fat in the least amount of time.

Lets start by tackling the most popular/oldest type of cardio, “Slow Steady State Cardio”.  This type of cardio is by far the most widely known cardio plan and unfortunately the least effective cardioplan for burning fat.  Studies have shown that even doing 40 to 90 minutes of slow steady state cardio produced no loss in belly fat over a 12 week period.  Not to say that this type of cardio doesn’t have its place in the fitness world, it just doesn’t provide results when it comes to fat loss.

The next type of cardio and my absolute favorite method of training is Interval Cardio.  Interval cardio when compared with slow steady state cardio blows it out of the water for fat loss. Not only do you burn more calories, a majority of those calories come from fat calories.  The interval cardio plans come in a variety of schemes, however I prefer a 1:3 work to rest ratio.  This is achieved by bringing your heart rate up around 85-90% for 30 seconds, then letting your heart rate recover  around 50-60% for 90 seconds. This should only be done for 20 minutesor 2 miles, which ever comes first and should never be done on consecutive days.

The most time conscious fat burning cardio plan brings us to Tabata Interval Training.  The basic idea is that after a 5 minute warm up, you perform 20 seconds of intense work 90% of your maximum heart rate(MHR), followed by 10 seconds of rest, 50% of MHR, then repeat 8 times.  This is a total of 4 minutes of intense work and isn’t a bad option for someone who doesnt have much time and in good cardiovascular shape.

Body weight circuit training is the most nontraditional cardio plan  but isn’t really a cardio plan at all.  I prefer to start circuits with a simple total body exercise like step ups, then follow that with 6 exercises, alternating between upper body exercises and lower body exercises, finishing off with an explosive plyometric total body exercise like burpees. 

I hope this sheds a bit of light on the subject of  cardio for you. If you are not sure what exercises to choose or are completely lost on how to get started, head on over to my online training site for more info.

Another reason to lose your love handles

March 22, 2009

There are tons of reason to lose your loves handles.  To score a date, fit into a pair of jeans, or just because they are unappealing.  According to a study in the American Journal of Respiratory and Critical Care Medicine Journal there is a  direct correlation between waist circumference and decrease lung function.

Researchers have found that men with a waist circumference 40 inches or greater and women with a waist circumference 35 inches or greater suffered from decreased lung dysfunction regardless of body mass index.  Those with larger waists typical have more fat tissue which can increase the inflammatory processes in the body restricting your diaphragm and chest plate.

The bottom line is if you have those dreaded love handles, get your butt on an exercise routine.  Exercising adds years to your life and makes and improves your overall quality of life.  Not on an exercise routine?? Head over to my online training site to get customized workouts and nutrition plans.

5 Secrets for Fat Loss

March 20, 2009

Tis the season for the new years resolutioners who planned to make health and fitness about of their lives, to disappear for the gym. Whether you are one of those people who have failed yet again at their resolution, or are you apart of the few successful individuals who haven’t given up the good fight, here are 5 awesome secrets to help you stick with your workout and make turn your resolution into a reality.

  1. Plan your workout and diet plans in advance.   Anything worth accomplishing is worth planning for.  Planning in advance keeps you focused which helps you get the results you wish for.  The same rings true for your diet.  Planning your meals in advance will help you overcome potential pitfalls that will sabotage your goals.
  2. WRITE IT DOWN!!!  Unless you have a professional tracking your nutrition and workouts, you will need to monitor your progress.  This will help you understand your eating habits and help you see how your body responds to different workout programs. Check out www.myhitechtrainer.com/daveqfitness to help you accomplish your goals.
  3. Focus on your short-terms goals.  The biggest problem that many people encounter is that, they are quickly overwhelmed with their long term goals.  Long term goals should be set and strived for, however they can seem like an insurmountable task.  Setting realistic manageable goals will help you along the way to your bigger goal.
  4. Let people know what you are doing.  It will make you accountable for for decisions you make.  I recently contributed to an article in Oxygen Magazine (April 2009) that touched upon this topic.  The more you talk about your goals with people the more supports you’ll get and the more successful you’ll be.
  5. Give Yourself Incentives.  Set up incentives to make you stick to your goals.  People are more likely to stick with their healthy lifestyle if they have an added bonus to strive for.  Treating yourself with a reward such as an article of clothing once a goal is accomplished can lift your mood and give you a sense of accomplishment.

Those are just a few weight loss tips to help you on your quest.   For more info visit www.daveqfitness.com and sign up for my newsletter here