Archive for Fat Loss

Machines vs Free Weights

Machines vs Free Weights

Which is the better option for fat loss?  Let’s take a look and the pros and cons of each.  Machines are great for beginners, they are easy to use, most are safe and you are only pushing or pulling on all of them.  Sounds like a good deal and when starting a training program, it is sometimes safer to start with machines because you don’t have a trainer guiding you through your program and correcting your form.  It’s hard to get the form wrong on a stationary machine.  All these great things about machines are also the the things that do not make them the best tools for a fat loss training program!

Free weights (dumbbells, cables, etc…) are far superior for a fat loss training program.  When using free weights you have to use your entire body to control the weight through a full range of motion.  Your core has to engage for you to maintain proper posture and balance.  Your small stabilizer muscles have to kick in to control the weights.  All these things combine to create a superior exercise program.

We spend way too much time sitting in chairs at work or on the couch in front of the tv, why would you go to the gym and spend an hour “exercising” while sitting on your behind?  Doesn’t make sense to me!

 

Photo: istockphoto.com

Best Cardio Exercises for Fat Loss – H.I.I.T.

Moderate intensity cardioYou are going to be a success story.  You have lost a bunch of weight so far and you are looking for a little boost to keep the weight loss train rolling.  Enter exercise into the equation, but not just any exercise.  You want the best exercises for your current goals…Fat Loss.  Most long-time dieters think that slow steady state cardio is the best way to lose fat.  Nothing could be further from the truth.  Slow steady state cardio is a great way to improve cardiovascular conditioning, reduce risk for certain diseases, improving your blood lipid profile but not fat loss.  You see, doing steady state cardio actually teaches your body how to store fat, not burn it.  Well, what about all those skinny runners out there you ask?  Ever consider that they were skinny before they started running?  So should you stop all your slow steady state walking that you are currently doing every morning?  No, but you might consider incorporating some higher intensity intervals into your plan.

High intensity interval training is a great way to burn fat and raise your metabolic (fat burning) rate all day and into tomorrow.  How does this type of training work?  All you have to do is start to add in some quick bursts of speed into your current program.  Let’s say you are currently walking 30-45 minutes every day.  Take two of those days and change your plan so that 20 of those minutes are of higher intensity.  This is what it would look like:

Time Intensity

5 minutes Warm-up speed
30 sec RPE 10
2 min RPE 5
30 sec RPE 10
2 min RPE 5
30 sec RPE 10
2 min RPE 5
30 sec RPE 10
2 min RPE 5
30 sec RPE 10
5 min Cool down

RPE is rate of perceived exertion on a scale of 1-10.  1 being sitting in a chair and 10 being as hard or fast as you can possibly handle.  Give this type of training a try twice a week and see your fat loss get a kick start!

What is Dynamic Progress and How Can We Help You?

bariatricDynamic Progress was born out of a need to help bariactric patients manage their struggles with weight loss after their surgery. Claudia P. Ramirez, MS, CSCS and Dr. Sonny Cavazos joined forces to give his patients the tools they need to truly live the life they have always wanted.

Dynamic Progress started with Claudia leading a weekly lecture on the importance of exercise during the first six months after surgery. A short four years later and several success stories later, Claudia has built Dynamic Progress to help everyone achieve their weight loss goals with internet exercise programs, live exercise support groups, online support forum, self-directed accountability nutrition program and personal training.

For more information about how you can achieve your weight loss goals, call Claudia at 210.391.9979 or email her - claudia@dynamic-progress.com. Claudia is compassionate and cares about all her clients.