Training For Fat Loss

Just over a year ago, Integrated Fitness & Nutrition launched our first six-week intensive program – [RECOMPOSITION]. The program was based on advanced training and nutrition protocols, understanding of exercise physiology and the practical experience working with recomposition clients. Over the past 12 months, the program has been further refined to develop the best results possible with clients on short- and long-term programs.

For those of you unfamiliar with body recomposition, you can shoot across to the main website to find out more.

Many people are sceptical when you say that the aim is to increase muscle and strength, while losing body fat, all on the same program. For those of you who are interested in body recomposition or are unsure – read on. Here is an outline of training methods we use specifically for fat loss, which is an important component of the program.


Understanding Training for Fat Loss

If you follow the Blog or the Integrated Insider, you would be very familiar with the three stages of fat burning (if not – read the linked article). Here is the quick summary.

Utilising fat as fuel source requires three things: mobilisation, transportation, oxidation. Each step must be considered to maximally oxidise as a fuel source and this process is a vital consideration for the body recomposition program.


1. Mobilisation

Mobilisation is where the fat is released from the cell into the bloodstream. There are training methods, nutrition protocols, hormonal considerations and even supplementation options that can all be manipulated to enhance the mobilisation of fatty acids.

On the [RECOMPOSITION] program, we will focus on the training methods. High-intensity training with minimal rest periods will increase epinephrine and nor-epinephrine in the blood stream. These hormones assist with the mobilisation of fatty acids. For this reason, the foundation of fat-burning sessions on the [RECOMPOSITION] program is high-intensity resistance training.


2. Transportation

Transportation occurs in the blood. Once mobilised, the fatty acids are dumped into the blood stream, where they can be taken to where they are required.  Blood flow can be maximised by supersetting exercises with opposing muscle groups such as chest and back, or upper body and lower body. Depending on your personalised requirements, your training program will include either or both of these muscle group splits (upper/lower or front/back).

Maintaining an elevated heart rate also helps with the continual circulation of blood. For this reason, short and sharp work intervals with short rest periods are ideal for optimising blood flow. Rest intervals are kept short and sharp, usually in the range of 1:1 - 2:1 work-rest ratio. 


3. Oxidisation

The oxidisation component is the burning of fatty acids in the presence of oxygen. The oxygen component is actually very important, as fatty acids cannot be burnt without it, meaning this fuel source is not available for use. Therefore, the high-intensity exercise with short rest intervals we have been completing does not actually burn fat – but it mobilises and transports it.

To oxidise fat, the training intensity should be decreased to below 65% of maximal intensity, as this is where fat is predominantly used as a fuel source. Many people do this naturally, because as they leave the gym, drive to work and sit down, they are operating the in this fat-burning zone (maybe 10-15% of their maximal intensity, if not lower).

However, fat burning is not being maximised! They could be operating at 65% of their maximal intensity, and thereby burning more energy, meaning greater fat reduction. The mobilisation and transportation benefits don’t last for too long, hence why they would have been better off completing 10-15 minutes of steady state cardio before leaving the gym. This rate is 5-6x higher than it would be walking around at work.


You can DIY!

There it is - the underpinning of fat burning methodologies that we utilise on our Body Recomposition System. I’m sure many of you are training in a similar way and possibly getting results – now you know why. Others might see the potential to make a few changes to their training.


Why share this – shouldn’t it be kept secret?

I’m more than happy to share this knowledge. At the end of the day, I’ve picked up all of this information from university courses, continuing education and industry experts that I have sought out. I didn’t discover it, so it's not my secret to keep.

Sure, another trainer might read this and then regurgitate the content to their clients, but that’s fine with me. It’s better that they have an idea of the systems they are using, even if they can’t explain the principles behind it!

So put these into play yourself and watch the results come. If you would like to be coached by James Kuhn and myself on the [RECOMPOSITION] program – you can head to the website and sign up today. These principles will be put into personalised programs for you to get your desired results. Once we give you the plan, you can focus and achieve your goals.