5 October 2015
Having spent some time working on a muscle building programme and successfully increasing muscle mass, the programme now changed approach to achieve further body fat reduction and improve definition.
The difference here was using metabolic circuits (see previous blog http://www.bs7gym.co.uk/try-something-new-metabolic-circuits/ ) to induce a large energy expenditure during and after the session.
This was achieved by again sticking to compound exercise, including exercises with a high speed component and removing rest between exercises. This approach really gets the muscles working along with the heart and lungs, the hi intensity of each exercise ensures a large calorie burn during the session, but also for many hours after (potentially another 24 hours) so greatly increasing overall energy expenditure.
The intensity, or effort, for each exercise must remain high so that sufficient training stimulus can be achieved using 5-6 exercises for 4-5 sets. This creates enough of a training stimulus without adding undue duration which can negatively impact muscle mass and get in the way of your day.
To begin with it’s fair to say that Fraser struggled with this format as he was just not used to the metabolic/cardiovascular demands. A fair amount of motivating, cajoling and prodding was required to complete each circuit with the required flow and no down time between exercises.
More of the same and a close eye on the stop watch were required to ensure the subsequent circuit was started on time. After the initial shock, progress was quick and before long all five sets were being completed as prescribed, even going so far as to remove rest until the first three circuits had been completed.
There had undoubtedly been an increase in Frasers work capacity, which of course allows him to work even harder and achieve more down the line.
The nutritional strategy had added to the benefits of the training sessions and improved results. However, it has to be said, the beer intake over the duration of the training programme was significantly (overwhelmingly) above that which was recommended from the start. Had Fraser done enough to offset his generous beer intake, or had he done enough to go one better and improve on his previous results, not merely prevent himself going backwards.
It was time to find out.
The latest measurements showed Fraser had maintained his body weight, chest and arm measurements, while further reducing his waist circumference. Body fat had also reduced by almost one and a half kilos since the interim measurements were taken. All in all, a good result for the training programme.
Personal trainer Gary commented “Fraser has worked hard and been committed to his training sessions. He has achieved some good results and is very pleased with his progress. Results would of definitely been even more pronounced if he had stayed away from the beer a little more.” The measurements. The drawback here is Fraser must now have his new suit re-tailored to fit his new physique.
Fraser considers his goals have been met for the period of training undertaken, but will obviously now be setting new ones and is looking to undertake further personal training to help him along the way.
Frasers summary comments say it all, “I’ve learnt a lot during my training sessions and have new skills to take away as well as the great physical results I have. I’ve had a lot of comments from friends about how different I look and how much my shape has improved, which is always nice to hear. I would definitely recommend personal training at BS7 gym!”