GIRLSGONESTRONG presents
STRENGTH TRAINING FAT LOSS for fo r
DISCLAIMER:
This publication and the information presented herein is provided for informational and educational purposes only and is not to be interpreted as an endorsement of a particular plan, product, or course of action. Girls Gone Strong is not a medical or healthcare provider, and the information presented in this publication is not intended as medical or professional advice, nor as a substitute for or alternative to medical treatment. You should consult with a qualified professional before beginning this o r any other exercise or nutrition program. In addition, health and fitness information and research changes rapidly and varies from person to person, and some information presented herein may be out of date or may not apply to your specific circumstances. Use of this publication and the information presented herein prior to consulting a qualified professional is at your sole choice and risk. No part of this publication may be reproduced or distributed in any way, nor electronically stored, accessed or shared, without the prior written approval of the copyright holder, except as may other wise be required by applicable law. © 2016 Girls Gone Strong All Rights Reserved. International Copyright www.girlsgonestrong.com
2 | GIRLS GONE STRONG | STRENGTH TRAINING FOR FAT LOSS
There is a lot of debate in the fitness world over what type of exercise is best for fat loss. But my question is: why do we have to choose just one? Can’t we simply program an intelligent combination of modalities like high intensity cardio, moderate intensity cardio, and strength training for optimal results? Wait a second. Did you say strength training? For fat loss? Say whaaaat? Yes, it’s true. Strength training is one of the absolute best ways to promote body fat loss when programmed correctly and coupled with an intelligent nutrition program. Strength training is important when working on reducing body fat, because it keeps you from losing muscle while you’re eating fewer calories. If you avoid strength training, you’re likely to lose muscle when you lose body fat. Having less muscle not only means having less strength, it also means that you’ll burn fewer calories throughout the day, but especially when recovering from your workouts. With a proper strength training program, you’ll not only counteract the muscle loss, but slightly increase your muscle mass and give your metabolism a boost. So what does that program look like? There are three main components:
STRENGTH TRAINING FOR FAT LOSS | GIRLS GONE STRONG | 3
1. Pure Strength Training (3 days/week) This part of the program is designed specifically to gain strength and to slightly gain, or at the very minimum maintain, muscle mass. As explained above, this is critical because if you lose too much muscle mass in the quest to lose body fat, you’ll slow your metabolism and often end up a smaller and softer version of yourself, instead leaner and more firm. What this set/rep scheme looks like will depend on your training age and ability level, but in general, more advanced trainees can get away with doing much heavier, lower-rep work, while intermediate trainees should stick to moderately heavy loads, and beginners needs to master movements first and foremost, and then they can begin adding weight.
2. High-Intensity Interval Training(2 days/week) The different types of HIIT training or interval training can get very confusing, but just know this: they include periods of intense work, followed by periods of rest, and are performed for a relatively short period of time (generally 4-20 minutes). These can be absolute game-changers when it comes to fat loss, if programmed and performed correctly. You can use bodyweight, kettlebells, barbells, dumbbells and more. There might be times when you’re traveling and all you have access to is your bodyweight, so it’s your best bet to use that. However, you do need to be careful when performing these workouts, so make sure you follow these smart tips:
• Use smart exercise selection. An example of not smart exercise selection would be doing overhead squats after you’ve done handstand push-ups to failure. Your shoulders are completely exhausted and then you want hold weight over your head and squat? I don’t think so!
4 | GIRLS GONE STRONG | STRENGTH TRAINING FOR FAT LOSS
• Respect your ability level. If you’re brand new to learning barbell snatches, it’s not a good idea to choose a workout that calls for doing several sets of them while under fatigue.
• Choose the right tool for the job. There are many ways to perform HIIT/interval training: bodyweight, kettlebells, barbells, dumbbells and more. If you’re traveling and all you have access to is your bodyweight, that’s all you need. If you have access to a full gym, take advantage of what the gym has to offer. The most important thing is to work as hard as you can when you’re ‘sprinting.’ Some people say they’re “advanced” and 20 seconds isn’t long enough for them to feel anything. Nope, they’re just not going all out. The intensity for those 20 seconds should be along the lines of “a bear is chasing you, and it’s incredibly close! Note: if
you’re new to high-intensity cardio or haven’t exercised in a while, remember that jumping into a workout program and working at a super high intensity probably isn’t a good idea. Instead, make sure you’re working at an intensity level that’s safe for your ability level.
Sample HIIT Workout On a rower or stationary bike: 3 minutes slow to moderate pace to warm up 10 seconds as hard as possible, 50 seconds moderate pace 20 seconds as hard as possible, 40 seconds moderate pace 30 seconds as hard as possible, 30 seconds moderate pace 40 seconds as hard as possible, 20 seconds moderate pace 50 seconds as hard as possible, 10 seconds moderate pace 40 seconds as hard as possible, 20 seconds moderate pace 30 seconds as hard as possible, 30 seconds moderate pace 20 seconds as hard as possible, 40 seconds moderate pace 10 seconds as hard as possible, 50 seconds moderate pace 3 minutes slow pace to cool down
STRENGTH TRAINING FOR FAT LOSS | GIRLS GONE STRONG | 5
3. Moderate Intensity Cardio(2 days/week) Although traditional, moderate-intensity, “aerobic” cardio (heart rate in the 120-140 bpm range) has been demonized a lot in the fitness industry in the last 10 years, it’s still very valuable and has its place. Moderate Intensity Cardio (MIC) is fantastic for improving your aerobic base, which allows you to recover more quickly in between exercises during strength training or high intensity interval training, so you can use more weight or shorter rest periods. It’s also great for improving your overall recovery throughout the week so you can feel more fresh and rested for every workout. Finally, it can help reduce stress and anxiety. Many of us walk around in a sympathetic nervous system-dominant state, feeling constantly stressed, anxious, or hyped up. Moderate intensity cardio can help switch over to a more parasympathetic nervous system-dominant state, allowing us to relax, feel less anxious, and even sleep better. Here’s the catch: when most of us think of this traditional cardio, we think of slogging away on a treadmill or elliptical for 30 minutes, but that doesn’t have to be the case. In this instance, the heart is kind of a “dumb muscle” and as long as your heart rate is in the 120-140 bpm range, you’ll be reaping the benefits.
Sample MIC Workout Kettebell Goblet Squat x 8 Walk-Out x 8 Kettlebell Swing x 8 Inverted Row x 8
• Use moderate weight for these exercises (a weight you could use for 12-15 reps, but are only doing 8)
• Rest 15-30 seconds or as needed between each exercise monitoring your heart rate as necessary to ensure it stays in the 120-140 bpm range. Do as many rounds as possible in the allotted MIC time.
6 | GIRLS GONE STRONG | STRENGTH TRAINING FOR FAT LOSS
4. Low-Intensity Steady-State Cardio (as often as possible) This can be any kind of leisure movement you enjoy—from walking to hiking to biking to yoga—and should be restorative, not strenuous. Your heart rate should remain below 120 bpm, and this activity should be relaxing, and not stressful to your body.
Putting it all together... This sample program is written for an intermediate lifter. Adjust as necessary for your ability level.
Monday: Upper Body Strength Training + 10-20 minutes HIIT Tuesday: 20-40 minutes Moderate Intensity Cardio Wednesday: Lower Body Strength Training + 10-20 minutes HIIT Thursday: OFF Friday: Full Body Strength Training Saturday: 20-40 minutes Moderate Intensity Cardio Sunday: OFF Make sure you include a dynamic warm-up before every workout.
Monday (Upper Body + HIIT) 1. Chin-Ups (assisted if necessary): 3-4 x 6-10 reps 2. Palm-In Dumbbell Bench Press: 3-4 x 6-10 reps 3a. Face Pulls: 3 x 10-12 reps 3b. Push-ups (incline if necessary): 3 x AMAP (as many as possible, stopping when you could still do 1-2 more) 4a. Band Pull-Aparts: 3 x 12-15 reps 4b. Pallof Press: 3 x 10 End with: 10-20 minutes of HIIT
Tuesday Moderate Intensity Cardio for 20 to 40 minutes with your heart rate in the 120 to 140 bpm range.
STRENGTH TRAINING FOR FAT LOSS | GIRLS GONE STRONG | 7
Wednesday (Lower Body + HIIT) 1. Front Squat: 4 x 6 reps 2. Romanian Deadlift: 3-4 x 6-10 reps 3a. Hip Thrusts: 3-4 x 10-12 3b. Split Squats: 3-4 x 8-10 reps 4. Band Assisted Leg Lowering: 3 x 6-10 reps End with: 10-20 minutes of HIIT
Thursday — OFF Friday (Full Body) 1. Conventional Deadlift: 4 x 4-6 reps 2a. Single Leg Squat To Box: 3-4 x 8-10 reps 2b. One Arm Dumbbell Row: 3-4 x 8-10 reps 3a. Kettlebell Swing: 3-4 x 8-12 reps 3b. Tall Kneeling Lat Pulldown: 3-4 x 8-12 reps 4a. Slow Mountain Climber: 3-4 x 8-10 reps 4b. Heavy Suitcase Carry: 3-4 x 10-15 yards each side
Saturday Moderate Intensity Cardio for 20 to 40 minutes with your heart rate in the 120 to 140 bpm range.
Sunday — OFF
Program Notes • Exercises listed with just a number (i.e. 1 or 2) are performed alone.
Exercises with a number and letter are performed in a superset (i.e. Slow Mountain Climber and Heavy Suitcase Carry) meaning you perform one set of the Slow Mountain Climber, then move on to one set of the Heavy Suitcase Carry, then go back to the SMC until all sets are complete.
• If the exercise is performed alone, rest 90 to 120 seconds between sets.
If it’s
performed in a superset, rest 30 to 60 seconds between exercises.
• Make sure you’re always challenging yourself weight-wise, but always leave 1 or 2 reps “in the hole” meaning you could have done 1 or 2 more reps with good form. 8 | GIRLS GONE STRONG | STRENGTH TRAINING FOR FAT LOSS
