Fat Loss Results for Busy Adults

FAT LOSS RESULTS FOR

BUSY ADULTSBrett Klika

IDEA Personal Trainer of the Year

• Examine busy adults biggest obstacles to fat loss (and what we can do to help)

• Take a look at the whole physiological picture of fat loss

• Create programs that facilitate efficient fat loss within the constraints of busy adult life

Today

Fat Prevention Vs. Fat Loss

The Reality of the Fat Loss Client

• Lack of time• Poor nutrition• Poor sleep• High stress levels• Age• Sit too much• Exercising too hard, or not

hard enough

Barriers to Blasting the Bulge

Educate• Break bad habits with simple new habits

Facilitate• Short, simple, and efficient exercise

programs

• Stress management (breathing)

What Can We Do?

• Lean muscle mass is a significant contributor to BMR.

• BIG training stimulus to create BIG hormonal response to increase lean muscle mass.

• Not the whole story…

Fat Loss Phys 101

Sufficient stimulus comes from:

• High neural activityo High muscular forceo Multi-joint movements using large

muscles

• Demanding physiological environmento Increased lactic acid accumulationo Decreased rest timeso Increased work times

Fat Loss Phys 101

BUT!!!!• Under duress, hormones for muscle

growth can be temporarily decreased.• During recovery they rebound

• Availability of muscle building, fat burning hormones depends on recovery!

Fat Loss Phys 101

Training dynamics• Hard when it’s supposed to be hard• Easy when it’s supposed to be easy

It’s all about the hormones

The Yin and Yang of Exercise for Fat Loss

• Simple• Balanced• Dynamic• Measured• Complimentary to

lifestyle

Programming Fat Loss for Busy Adults

• Crab raises 30 seconds• Swimmers 30 seconds• Clam shells R 30 seconds• Clam shells L 30 seconds• Slow mountain

climbers/Downward dogs 30 seconds

• Step-up squats 30 seconds

• Standing lunge hop/rotate 30seconds

• 1-leg static reaches R 30 seconds

• 1-Leg static reaches L 30 seconds

• Crazy jacks 30 seconds

Warm-Up: The Opposite of Sitting

Pushes• Push-ups• Bench press• Military press

Pulls• Horizontal• Vertical

Quad• Squats• Split squat (multi

planar)

Hip• Deadlift• Swings

Torso • Chop

Primal• Stand ups• Crawls• Skip (multi-planar)

Metabolic Resistance Training- Keep it Simple

• Support position (upper/lower body)• Limbs loaded (1, 2, or alternating)• Tempo• Movement complexity (combined

movements)• Resistance

Measured Variation: Neural Overload

• Work time

• Rest time

• Exercise combinations

Measured Variation: Physiological Overload

Day 1: High IntensityA. Shoulder width push-ups (push)

• 10 in 30 seconds• 30 seconds rest

B. Shoulder width overhead wall squats (quad)• 30 sec w/• pause at bottom

1

A. No-hand stand ups (primal)• 45 seconds (goal more than 10)• 10 seconds rest

B. Wide horizontal rows, 1-arm elevated (pull)• 10 in 30 seconds

3

2 A. Narrow stance chops (Torso)• 12 each side• No rest

B. Deadlifts to wall 30 seconds (Hip)

Day 2: Moderate IntensityA. Alternating dumbell bench press (push)

• 20 in 30 seconds

B. Goat bag swings (hip) 10

1

A. Wall lateral lunge (quad) • 10 each side• 30 seconds rest

B. Horizontal row (pull) 10

2

A. Kneeling chop lifts (torso) • 10 each side• 30 seconds rest

B. 40 yard no-arm skips

3

Day 3: High Intensity

A. 1-leg lunge (quad) 10 each leg• 30 seconds rest between sets

1

A. Opposite arm/leg military press (push) 10 repetitions each arm (pause at the top)• No rest

B. Alternating bent row (pull) 40 seconds• No rest

C. Forward/back crawls 20 yards

D. **Push-up/Jump Squat/Hip Raise Challenge**

2

High intensity day: 1. 5 min warm-up2. 60 seconds fast3. 60 seconds recovery4. 10 reps5. 5 minute cool down

Low intensity day: 6. 30-60 minutes pace for nose-

breathing

Day 4/5 (on their own)

• Change variables/training days/exercises every 4 weeks

• Have something that is observable and measurable!

• Higher intensity (less rest, etc.): Great initial hormonal response but often decreased strength and greater injury risk over time.

• “Lower” intensity (more rest, etc.): Great initial hormonal response from increased force production, optimal for technique and learning but hormonal adaptation fades over time.

Program Dynamics

Physiology of breathing and fat loss

• Crocodile breathing• Nose breathing• Controlled breathing

Breathing

To get efficient fat loss results for busy adults…

1. Educate on hormonal health.

2. Simplify programming with measured

variables.

3. Facilitate a hormonal response.

4. Create a training dynamic.

5. Breath!

In Conclusion

Thank You!!!Brett Klika

www.spiderfitkids.com

www.7minutestofit.com