To effectively lose fat and improve body composition avoid skipping steps by implementing a well thought out annual plan. Start by focusing on building lean muscle and developing functional strength so that you can get the results you are looking for. A long-term approach is necessary, especially if you are beginning a structured training program for the first time. Here’s a simplified annual plan that we have implemented with new trainees:
Year 1:
Phase 1 (12 Weeks): Learn to Train
- Focus on mastering basic movements and proper technique to reduce risk of injury while building a solid foundation.
Phase 2 (12 Weeks): Hypertrophy
- Build muscle to increase your body’s ability to burn fat. Think of it like filling a larger pool with more water; more lean muscle means more potential for fat loss.
Phase 3 (12 Weeks): Relative Strength
- Improve your strength progressively by increasing weights and rotating exercises to boost your overall power and efficiency.
Phase 4 (12 Weeks): Fat Loss
- With a strong foundation, start a fat loss phase. Combine three days of strength training with three days of functional conditioning. Rather than focusing on sets and reps, focus on total time under tension on strength training days. On functional conditioning days use exercises like lateral sled drags, farmer walks, sandbag walks, crawling, and high repetition medicine ball work with appropriate work to rest ratios.
Key Points:
- Strength Training: Develop strength and muscle first to support fat loss.
- Fat Loss Phase: Implement once a year, not year-round, to avoid burnout and ensure effectiveness.
- Supplementation: This will be specific to the individual but a few my favorites include: beta-hydroxybuterate combined with essential amino acids and electrolytes, BPC-157, beet root powder, l-carnitine, berberine, and of course whey protein when tolerated.
Consistency, dedication, and proper execution are non negotiable for OPTIMAL results.
FAQs:
- Q: Can I drink alcohol, eat fast food, or have candy during a fat loss phase?
- A: Life is about trade offs. You can do any of the above, but at what cost? How important is the goal? If it’s kind of important then you will kind of get results. The decision is up to you, but we will go above and beyond to provide the best possible roadmap to set you up for success.