Maximize Fat Loss with Resistance Training

by Alan Levi |   Date Released : 18 Jul 2012
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Alan Levi

About the author: Alan Levi

Alan Levi is a Personal Trainer with over 7 years experience in the industry. He has trained under Charles Poliquin in Biosignature (Levels I and II), as well as a Private Internship in Body Composition Training. He has written numerous articles for the female training website Figure Athlete.

He has trained in traditional Chinese martial arts since the age of 17 and holds a First Degree Black sash in Northern Shaolin Kung Fu. He was a Gold medal winner in the UK Men’s Sparring Competition 1993 and Gold medalist in 2000 Chin Woo World Championships hosted in Beijing.

Alan specializes in rapid fat loss, utilizing a multi-disciplinary approach from kettlebells to Qi Gong to achieve the results his clients require.

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Comments (5)

Jarosz, Sam | 12 Feb 2013, 22:39 PM

Fantastic article!

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Collins, Steve | 15 Aug 2012, 18:17 PM

I think the article is good and makes alot of sense. But here's a thought for people/clients training for endurance events..... I participate in Ironman Triathlons and have been the leanest and lowest body fat i have ever been! I have more lean tissue even though pretty much all my training is 'aerobic'. I have been performing strength training alongside my training trying to create a solid 'aerobic base'. Hypertropy training in these types of events is very detrimental to performance as you do not want to be carrying a lot of weight on the bike leg(the bike leg of an ironman is the most important as it makes up over 50% of the race and been lighter on the bike can help you climb easier and be more economic on the long 180km bike). So i would opt 'strength training (around the 6 rep range) when training for endurance events. This is a great way to keep lean tissue and slows the catabolic effect LSD training can have on the body. Big lifts like squats, deadlifts and clean presses are great with some functional exercises like SB hamstring curls, hip extensions. The idea is to create a body that can function optimally, (regardless of the goal). PS sorry for rambling.

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Levi, Alan | 22 Jul 2012, 19:12 PM

In response to Matt Nall's excellent question - yes there is a place for aerobic fitness, I enjoy a leisurely run through the glorious countryside near me, but I do not fool myself into thinking that this is a good fat loss modality.

Your clients requirements for aerobic conditioning will determine whether or not that is an aspect you will implement into their program design, but what I would say is that even for long distance runners, there is compelling evidence that there is NO requirement for long distance training in order to get them into shape for a distance event (for more information on this I highly recommend Tim Ferriss's excellent book "The Four Hour Body" - particularly the section on Ultra Marathon, Kelly Starrett who completed an ultramarathon without ever running more than 5 km in preparation for it!)

As regards your question on maintaining a calorie deficit for fat loss - well, that is a whole article in itself ! What I would say to point you in the right direction is that "calories in, calories out" and a low fat diet are as archaic as theories that cardio training is the best tool for fat loss. I am not being critical here, merely saying that current thinking places far more emphasis on nutrient timing, and the hormonal effects of food. In a nutshell, eating 2500 kcal a day of Mars Bars or 2500 kcal of fresh veg, organic meat, nuts and seeds is a huge difference not only in body composition terms, but also in insulin markers, cortisol effect, cardiovascular risk factors, metabolic syndrome factors etc etc, In other words, I don't care how many calories my clients eat, as long as they come from vegetable and fruit carbohydrate sources, don't drink anything that isn't water or green tea, and avoid the "healthy" options of rice, pasta and potatoes. If you want to delve into this further then some recommended industry leaders are Dr John Berardi, or read anything by Dr Jonny Bowden. A good book I read recently that encapsulates a thorough, reasoned and scientific approach to fat loss and nutrition is "Escape The Diet Trap" by Dr John Briffa.

I hope that this helps, and thank you for your positive comments regarding my article.

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Sinitiere, Nick | 20 Jul 2012, 15:24 PM

Excellent article.

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Nall, Matthew | 19 Jul 2012, 16:29 PM

Excellent article! I especially enjoy the emphasis placed on anaerobic training. I did have a couple fo questions though:

1) Is this to say that there is absolutely no place for aerobic exercise? I ask this because I like to swim. I mainly break my workout into sprint sets and avoid going for too long of distances. However, I would still love to keep it in my program.

2) For nutrition, does maintaining a calorie deficit still apply for fat loss goals?

Thanks!

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