Weight training is the often overlooked factor that can help make fat loss easier. By engaging in regular weight training you will increase your Lean Body Mass (LBM) which in turn increases your Basal Metabolic Rate (BMR). Why should you care? By increasing your LBM and your BMR you increase your daily energy expenditure even when you AREN’T exercising. It’s like putting a bigger engine in your car – you’ll burn more fuel even when idling at the traffic lights.
Before you dive headlong into a bodybuilding routine its worth remembering that as our goal is to burn fat AND gain muscle, the best way to organise your weight training is into non-stop circuits using a system called Peripheral Heart Action training (PHA for short). By putting your exercises in the order detailed below, your cardiovascular system which consists of your heart, lungs and blood vessels, has to work extra hard to divert blood to your working muscles. This essentially means that PHA training is a combination of weight training and cardio which results in a far greater energy expenditure per workout.
To design your own PHA workout, just slot your favourite exercises into the template below, using 15-20 reps per exercise. Rest as little as possible between exercises but enjoy a break of 1-2 minutes between circuits.
1) Compound leg exercise e.g. lunges
2) Upper body pushing exercise e.g. chest press
3) Compound leg exercise e.g. squats
4) Upper body pulling exercise e.g. lat pull downs
Repeat the sequence for 2- 4 laps before moving on to a second similar sequence but using different exercises. If you want to add extra intensity, perform a 5 minute burst of cardio between groups of exercises.
PHA will have you leaner in no time – providing your diet is dialled in of course…but that’s for another story!
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