3 things bouncing around my brain, to think about for your week ahead.
Fat loss is not a training adaptation.
Fat loss workouts are everywhere, but here’s the thing, there is no such thing as a fat loss workout.
Training provides a stimulus to your body. Then your body adapts as it sees appropriate in order to better handle that stress next time. These adaptations are, broadly:
- increase in strength
- increase in muscle size
- improved cardiovascular function
- or a combination of all 3, depending on your training experience.
Fat is stored energy. It is used to fuel movements at lower intensities where the energy supply doesn’t need to be fast, since breaking down fat and extracting the energy from it is a slower process than say, using glycogen (stored carbs) for work. So the higher intensity a workout is, the more glycogen/carbs it’ll use fuel, and the less a role fat burning will play a part. This works on a spectrum, so you’re never really burning pure carbs, but the percentage of fat is really low the higher the training intensity.
Since “fat burning” workouts tend to universally be higher intensity, they are burning carbs for fuel. And at best, training may contribute about 10% of your daily calorie expenditure.
If fat loss is your goal, you will get more from creating a calorie deficit via dietary choices, thereby forcing your body to break down stored energy (fat) for fuel for your everyday activities such as walking and housework.
Use training to driven positive adaptations such as building a little more lean mass or to get you wickedly strong to help you handle your day to day with more ease.
It’s time to get supplementing
If you haven’t already started, and you are reading this in the Northern hemisphere, then now would be a good time to start supplementing with vitamin D. Since we get most of our Vit D needs from exposure to direct sunlight, and we are heading into the grey days of autumn and winter, a good supplement is essential in my opinion. Pick something that provides around 1-2000iUs of vit D3.
On a similar note, I just got myself a SAD light to help now that it’s dark for at least an hour after I get up in the morning. These lights have shown to help regulate mood, sleep and more as they mimic exposure to sunlight early in the morning.
I’ll update you later in the month after I’ve used it for a while.
Here is a 10 minutes a day training plan
This is the plan I used towards the end of the lockdown period, before the gyms opened again. I was short on time but wanted to get something done most days.
Day 1: Every minute on the minute (EMOM), 10x KB swings and 2-5 rollouts, go for 10 minutes. If you haven’t done rollouts for a while, I’d start with 2-3 reps per set. I went started with 5 and felt like I’d been kicked in the stomach…
Day 2: EMOM 10x KB swings and 5-10 pushups for 10 minutes
Day 3: EMOM 10 x KB swings and 10-15 pull apart for 10 minutes
Day 4: EMOM 10 KB swings and 5-10 goblet squats for 10 minutes. You can use sumo squats as your legs fatigue on this if you wish.
Day 5: EMOM 15 swings for 10 minutes.
The volume is high enough for a good training effect, and low enough to allow plenty of recovery.
If you are looking for something a little different, or are just pushed for time, give this a try.
Have an awesome Sunday,
P.s. If you are in need of some direction, accountability and support, whether you are back in the gym or training from home for a while longer, I have a limited number of online training slots available. If you are interested in finding out more, hit the button below, then fill out the form and I’ll arrange a call with you to find out if we would work well together and get you started.