Fitness for Fat Loss, Northern Beaches
By Justin Cantelo
BHSc(HMVT), GradDipClinNutr
The Science
The science of
exercise and it’s effect on
fat loss requires the latest understanding in
endocrinology,
exercise science and
metabolism research. It has been identified that the best science-based approach to
maximse fat loss from exercise is to focus on optimizing the
hormonal response of the individual to exercise as well as creating
maximum calorie expenditure.
The latest in
exercise research says that emphasis should be on the quality rather the quantity of activity (1). This is good news for those of us who are starved for time. Longer more traditional forms of
exercise burn calories during
exercise, but may unfavorably alter key hormones responsible for energy usage (2) . Smart
exercise emphasizes short, focused bouts of activity that alter hormones appropriately towards fat burning (3), (4). Research shows these techniques can create increased fat usage for hours and even days after the activity has stopped (5), (6). This is what we refer to as the metabolic effect.
Short bouts of high intensity exercise stimulate the release of the hormones Glucagon, Human Growth Hormone and Testosterone. These hormones are responsible for transporting fat and sugar out of your cells into the blood stream to be used by the body for energy (4).
The science of hormonal weight loss
When it comes to
weight loss calories are important, but
hormones determine where, when and how those
calories are used.
Hormones are the messengers that tell the body how to react in the world. Every time we eat, exercise, sleep, and undergo stress,
hormones are released that tell our body to burn or store fat, to age fast or slow, and to react in a anxious
unhealthy way or to take a more
healthy laid back approach.
Smart exercise,
nutrition and
lifestyle choices will favorably impact
hormones and reduce the need for will power by allowing the body to work with your intentions rather than against them.
Exercise intelligently and make the body work for you not against you:
The research tells us that exercise quality is far more important than exercise quantity. Efficient directed exercise eliminates the need for long drawn out workouts and allows maximum benefits with minimal time. If the effort applied is directed and vigorous the metabolism will respond with increased energy usage long after the exercise has stopped. The term given to this increase in metabolism caused by exercise is the Metabolic Effect.
What is the Metabolic Effect?
The Metabolic Effect
The term “metabolic effect” refers to the body’s response to a certain type and intensity of exercise. By maximizing the metabolic effect through the right intensity and type of exercise more calories are burnt and a greater proportion of those calories are from fat. The Metabolic Effect is maximized by exercise that: 1) burns the most amount of calories during the session 2) stimulates the fat burning hormones Human Growth Hormone, Testosterone, Glucagon. 3) Creates the “after burn” effect which will increase the amount calories burned after the session.
Maximum Calorie Burn
The Vital Fit sessions are conducted in an interval based format and include both cardiovascular and strength training using multiple joint and full body hybrid movements that are specially designed to maximize the amount of calories and fat burned during the session.
Stimulate Fat Burning Hormones
Short bouts of high intensity exercise stimulate the release of the hormones Glucagon, Human Growth Hormone and Testosterone. These hormones are responsible for transporting fat out of your fat cells into the blood stream to be used by the body for energy.
EPOC or After Burn
Intelligent exercise also takes advantage of the “after burn” created by high intensity exercise. Researchers call this phenomenon excess post exercise oxygen consumption or EPOC. After vigorous interval exercise, your heart and lungs have to work a little harder all day to repair and replace the oxygen and other materials used during that activity, therefore you burn fat at an accelerated rate all day. Studies have shown exercise using one or more of these techniques can create an increased metabolism for 16-48 hours; hence the METABOLIC EFFECT.
The Intelligent Way to Exercise
Exercise that maximizes the Metabolic Effect works with the inherent physiological drives of the body to burn fat, build muscle, and optimize aging and does not subscribe to fad programs and diet extremes. Through the right movement, the right duration, the right intensity you can fast track your results in less time.
Putting it into Practice
To maximise the
Metabolic Effect you should incorporate both strength and
interval Training.
Interval Training:
For a healthy individual you can follow this
interval session for 20-30 minutes. You can complete the intervals by cycling, running, elliptical, hills, treadmill etc. These different types of
interval sessions have been found to be most effective for maximising the
Metabolic Effect:
Session 1 - 4 minutes of effort interval followed by 2 minutes recovery interval. 6 minute cycles. Complete 4 – 5 times.
Session 2 - 30 seconds of effort interval followed by 1min30 recovery interval. 2min cycles. Complete 10 – 15 times
Session 3 – 8 seconds of effort interval followed by 12 seconds of recovery interval. 20sec Cycles. Complete for 20 minutes.
Strength Training
The right type, intensity and duration of
strength training can really stimulate the
fat burning hormones as well as burn lots of calories well after you have finished your session. The exercises should be
full body hybrid movements (e.g push up with a squat, lunge with a row, front bridge row etc), you must keep doing the exercise until you get a strong burn, and you must fatigue between about 12 and 30 reps. You only need to complete around 1-2 sets of 10 – 15 exercises to see significant results.
By regularly incorporating the Metabolic Effect principles into your training you will spend less time training and get greater results. You would be crazy to train any other way.
Caution
If you are on any
medication or suffer any
major illness, particularly
high cholesterol,
high blood pressure, you are a
smoker, you suffer from
diabetes or
high blood sugar,
heart condition, being
overweight or you have
bone, joint or
soft tissue injuries, or you suffer from
pains in your
heart & chest, attack of
shortness of breath,
feel faint or have
dizzy spells it is advisable to speak to your healthcare professional before commencing an exercise program.
Justin Cantelo, Nutritionist & Fitness Specialist, BHSc (Human Movement),GradDipClinNutr is the founder of Vital Fit System and through his 10 years of experience in the health and fitness industry has developed a unique system integrating fitness, nutrition and motivation that has helped 100s of people overcome obstacles to improve their health, fitness and quality of life.
Justin has had an extensive athletic background as a national level sprinter, decathlete and Australian Rugby Schoolboy representative. He currently keeps fit through soccer, strength training and soft sand running. He is also dedicated to regular meditation for his overall health and life balance.
>>Read More About Vital Fit to Learn Why Corporate Health Programs in Sydney Work!
References
1. Helain J, Reinke E, Harris M, et al. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. Jrnl Am Coll Nutr 1997;16(2)140-146.
2. Jacks ET AL. (2002) Effect of exercise at three exercise intensities on salivary cortisol. Journal of Strength and Conditioning Research. 16:286-289.
3. Ottosson, M., Lonnroth, P., Bjorntorp, P., & Eden, S. (2000). Effects of cortisol and growth hormone on lipolysis in human adipose tissue. Journal of Clinical Endocrinology and Metabolism, 85, 799-803.
4. Bell, G.J., Syrotuik, D., Martin, T.P., Burnham, R., & Quinney, H.A. (2000). Effect of concurrent strength and endurance training on skeletal muscle properties and hormone concentrations in humans. European Journal of Applied Physiology, 81, 418–427.
5. Osterberg, K.L., & Melby, C.L. (2000). Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. International Journal of Sport Nutrition and Exercise Metabolism, 10, 71-81.
6.Schuenke, M.D., Mikat, R.P., & McBride, J.M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European Journal of Applied Physiology, 86, 411-417.
Justin Cantelo, Nutritionist & Exercise Specialist BHSc(HMVT), GradDipClinNutr