MONDAY, DECEMBER 21, 2009

Adjusting Training for Fat Loss
Q: What do you think of the current expert recommendation that when training for fat loss - the training itself doesn't change - only the diet?

A: I don't think much of it. I know the "experts" you are speaking of who say that and I'm afraid I just don't agree. The underlying logic is that training for strength or muscle growth is the same regardless of your goal - and the sole reason for weight training during a diet is to maintain muscle.

At first glance that's pretty good advice. Until we dig further.

When you ask the experts how exactly they would adjust the diet -- you usually get a stock answer of keep protein the same to maintain muscle, keep fat at about the same and reduce the carbs.

Really? The only difference between a strength and mass program and a fat loss program is the amount of carbohydrate? In other words - a 24 year old rugby player trying to gain size will be on the exact same program as a 24 year old rugby player trying to drop excess fat, only the amount of bread and pasta he can eat is different?

Let me summarize - so the prescription for increased muscle mass/strength AND fat loss is for example heavy weights and lower reps. So a strength coach can simply write one program and just modify the diet without changing anything ??

Uh no.

Let's reverse the scenario -- That would mean that if a client used a program to get down to 9% bodyfat, and decided that they wanted to gain 20lbs of muscle - all we'd have to add is 3 or 4 bagels per day?

As usual this is an example of people who don't actually train people for a living. If a client hires me to get them bigger - the ENTIRE plan is different from a client who wants to lean out or drop a weight class. Training, nutrition, cardio and supplementation all change.

Training to increase size and training for fat loss will definitely have similarities - but if the desired goal is different - the training has to be different too. I don't believe in two people having the exact same program even if their goals are the same -- so I definitely don't agree with this "logic".

Fat loss and hypertrophy training templates are definitely going to be different.

--
AC

In regards to how to lift during fat loss, I lied. I certainly do not lift the same while cutting vs while bulking. But for my goals, my lifting routine stays heavy and intense year round despite variations in rest times, volume, etc.

Thanks for the link to the articles Drew!

I am in the middle of switching things up a bit and they are good reading for me

Much appreciated sexy pants

Thanks for the info and workout routine Drew (silock lol). Once I look up what half of those exercises mean I'll have to give it a try too. I am only working out a total of 4 days a week (3 straight, 1 off, 1 workout, 2 off then repeat)

Its not hard to do the workout I posted. I take my time and have been using the heaviest weights I can keep proper form with. The only part that I've had problems with so far is the dumbbell pullovers- they hurt so bad/good lol.

I had forgot about deadlifts, and I agree with what you said about avoiding my back injury is only going to make it worst.

Day 2:
Bodyweight circuits

60 Jumping Jacks
20 Spiderman pushups
10 Alternating Lunges
20 Spiderman Climbs
60 seconds wall squat
60 seconds Plank
10 Burpees
50 High Knees

Rest 1 minute, do 3 sets