Exercise Prescription on the Net
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PostPosted: Thu Feb 02, 2006 2:49 am 

Joined: Tue Jan 31, 2006 5:51 pm
Posts: 3
Location: CROATIA
I need some effective program for the fat loss!

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PostPosted: Thu Feb 02, 2006 10:12 am 
In Memoriam: TimD
In Memoriam: TimD
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Joined: Mon Dec 19, 2005 8:04 am
Posts: 3129
Location: Va Beach, Va
Hi Danchilela. Well, diet contributes greatly to fat loss, and I'm assuming you are familiar with that, so I'll just go at this from a training perspective. Most anything anerabic or aerobic will work, however, based on several studies by exercise physiologists (Stone, Berger, Kraemer, Fleck, and many more), the different loading and rest parameters were studied. Different protocols were used, and to make a long story short, the most effective protocol for fat loss, gh/production, etc boiled down to a work to rest ratio of 1:1 or 1.5:1 with a 10-12RM load. OK, translated, this means to take a weight you can get around 10-12 reps with a moderate, controlled cadence (should take between 45-70 seconds) , take a rest break for 30-60 seconds and repeat. How to apply this? Many different ways. Set up a full body program, say 6-7 exercises, do them in a circuit. Do one set of each with minimal rests as above, catch a breather, and repeat the circuit a couple of more times. You could always use supersets, say with antagonists. Example: 1A Squats 1B good morning, 2A Bench press 2B Row
You would would do 1A, then 1B and repeat for the desire number or sets, then rest up a bit and go on to2A and 2B and so on.
There are several good site I can point you to that follow this philosophy. One is crossfit.com, and we've talked before so you should have it by now. Another is
This gentleman is an alsports strength coach and believes strongly in conditioning first (fat loss, build a base) then working on strength. He believe , like the crossfitter, in balancing out strength, strength-endurance, and cardiovascular fitness. Also, somewhat surprisingly, neither groups stress the long drawn out cardio methods, but rather stress interval training, say sprints, rowing, intervals with weights, etc. You can find program examples over at both sites. There are just so many ways to do it, with so many variables, that I hesitate to give on set in stone routine.
Good training.

 Post subject: nelson
PostPosted: Tue Nov 02, 2010 7:25 am 

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