• Examine busy adults biggest obstacles to fat loss (and what we can do to help)
• Take a look at the whole physiological picture of fat loss
• Create programs that facilitate efficient fat loss within the constraints of busy adult life
Today
• Lack of time• Poor nutrition• Poor sleep• High stress levels• Age• Sit too much• Exercising too hard, or not
hard enough
Barriers to Blasting the Bulge
Educate• Break bad habits with simple new habits
Facilitate• Short, simple, and efficient exercise
programs
• Stress management (breathing)
What Can We Do?
• Lean muscle mass is a significant contributor to BMR.
• BIG training stimulus to create BIG hormonal response to increase lean muscle mass.
• Not the whole story…
Fat Loss Phys 101
Sufficient stimulus comes from:
• High neural activityo High muscular forceo Multi-joint movements using large
muscles
• Demanding physiological environmento Increased lactic acid accumulationo Decreased rest timeso Increased work times
Fat Loss Phys 101
BUT!!!!• Under duress, hormones for muscle
growth can be temporarily decreased.• During recovery they rebound
• Availability of muscle building, fat burning hormones depends on recovery!
Fat Loss Phys 101
Training dynamics• Hard when it’s supposed to be hard• Easy when it’s supposed to be easy
It’s all about the hormones
The Yin and Yang of Exercise for Fat Loss
• Simple• Balanced• Dynamic• Measured• Complimentary to
lifestyle
Programming Fat Loss for Busy Adults
• Crab raises 30 seconds• Swimmers 30 seconds• Clam shells R 30 seconds• Clam shells L 30 seconds• Slow mountain
climbers/Downward dogs 30 seconds
• Step-up squats 30 seconds
• Standing lunge hop/rotate 30seconds
• 1-leg static reaches R 30 seconds
• 1-Leg static reaches L 30 seconds
• Crazy jacks 30 seconds
Warm-Up: The Opposite of Sitting
Pushes• Push-ups• Bench press• Military press
Pulls• Horizontal• Vertical
Quad• Squats• Split squat (multi
planar)
Hip• Deadlift• Swings
Torso • Chop
Primal• Stand ups• Crawls• Skip (multi-planar)
Metabolic Resistance Training- Keep it Simple
• Support position (upper/lower body)• Limbs loaded (1, 2, or alternating)• Tempo• Movement complexity (combined
movements)• Resistance
Measured Variation: Neural Overload
Day 1: High IntensityA. Shoulder width push-ups (push)
• 10 in 30 seconds• 30 seconds rest
B. Shoulder width overhead wall squats (quad)• 30 sec w/• pause at bottom
1
A. No-hand stand ups (primal)• 45 seconds (goal more than 10)• 10 seconds rest
B. Wide horizontal rows, 1-arm elevated (pull)• 10 in 30 seconds
3
2 A. Narrow stance chops (Torso)• 12 each side• No rest
B. Deadlifts to wall 30 seconds (Hip)
Day 2: Moderate IntensityA. Alternating dumbell bench press (push)
• 20 in 30 seconds
B. Goat bag swings (hip) 10
1
A. Wall lateral lunge (quad) • 10 each side• 30 seconds rest
B. Horizontal row (pull) 10
2
A. Kneeling chop lifts (torso) • 10 each side• 30 seconds rest
B. 40 yard no-arm skips
3
Day 3: High Intensity
A. 1-leg lunge (quad) 10 each leg• 30 seconds rest between sets
1
A. Opposite arm/leg military press (push) 10 repetitions each arm (pause at the top)• No rest
B. Alternating bent row (pull) 40 seconds• No rest
C. Forward/back crawls 20 yards
D. **Push-up/Jump Squat/Hip Raise Challenge**
2
High intensity day: 1. 5 min warm-up2. 60 seconds fast3. 60 seconds recovery4. 10 reps5. 5 minute cool down
Low intensity day: 6. 30-60 minutes pace for nose-
breathing
Day 4/5 (on their own)
• Change variables/training days/exercises every 4 weeks
• Have something that is observable and measurable!
• Higher intensity (less rest, etc.): Great initial hormonal response but often decreased strength and greater injury risk over time.
• “Lower” intensity (more rest, etc.): Great initial hormonal response from increased force production, optimal for technique and learning but hormonal adaptation fades over time.
Program Dynamics
Physiology of breathing and fat loss
• Crocodile breathing• Nose breathing• Controlled breathing
Breathing
To get efficient fat loss results for busy adults…
1. Educate on hormonal health.
2. Simplify programming with measured
variables.
3. Facilitate a hormonal response.
4. Create a training dynamic.
5. Breath!
In Conclusion