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Proven Weight Loss? Yes! Short, Explosive Exercise Drops Pounds Fast ... and Keeps Them Off

Weight Loss for athletes and even couch potatoes ... Short, explosive exercise drops pounds fast! So get off the couch. Here are several ways to lose weight and keep it off.

By Ken Wilson,
Why does weight loss elude so many people? That problem exists because a lot of people are locked into lifestyles that are not conducive to safe, long term weight loss that stays off and is part of the natural lifestyle of being healthy. Here are seven steps to break that pattern and simultaneously develop new patterns that make weight loss both natural and easy.

1. Permanent weight loss (and looking great) starts today

Today is the day to break out of procrastination mode. Since your daily diet and types of exercise work together to help you shed weight and keep it off naturally, if you are out of shape, then we have to start out easy. Walking on a treadmill at a low grade such as a 3% grade (which is a light uphill slope on a treadmill) for 30 minutes per day for the next 5 days will allow you to start a slow process of getting your body accustomed to light exercise.

As another part of getting your body accustomed to light exercise, use 5 pound dumbbells (the smallest dumbbells in most gyms) to perform 20-30 overhead presses and even 20-30 light punches. Your shoulders are probably one of the least used muscles and also tend to be one of the easiest to injure with heavier weights. It is key that you maintain a slow speed as well as that light weight.

Next, move to one arm dumbbell rows, using 10 pound weights to start, and aiming for 20-30 reps, and just one set the first day you do this. In the coming days you can increase to two sets. Stay safe and start out light.

On the first few days, the weight you use may not feel like much at all -- but that is important here. You see, if you grab too much weight, and do too many reps, and you are out of shape, you may injure yourself from pulling a muscle or creating tendentious or bursitis, etc. in a shoulder joint.

The key to going from out of shape and no exercise to safely exercising is to start with light weights and then continue at this for several days at a time. This allows your body to start the slow process of strengthening itself to allow for safer and more intense exercise in the week's ahead. Your body will thank you for taking it easy for the first few days or even weeks. The key is consistency.

2. Begin new eating habits to lose weight -- it starts with 3 - 4 snacks per day

If snacking is a long time habit, then it's going to be tough to break that habit for most people. Consider turning to healthy snacks such as an apple, an orange, a banana, a small bowl of Cheerios (choose your favorite flavor, there are several nowadays to choose from), yogurt with no added sugar, almonds, walnuts, chia seeds (mixed in yogurt), and even low-calorie smoothies. The fact is there are plenty of low calorie snacks that will fill your stomach as long as you can practice STOPPING once you've eaten that snack. In other words, don't let a snack turn into a full meal. It's just a snack!

3. Aim for 2 - 3 Mid-size Meals

Aim for 2 - 3 mid-size meals in addition to your 3 - 4 small snacks mentioned above. This is breakfast, lunch, and dinner we are referring to. Some people choose to go without breakfast and others possibly lunch or dinner. That is up to you. I personally skip the typical dinner with large meat portions because I find I sleep better at night when I keep meat and protein sources in the earlier parts of the day.

I also have more alertness in the afternoons and less sluggishness. I developed this pattern of eating after studying and trying out different foods that would increase my daily energy and also let me sleep better at night. Protein works on neurons that promote alertness, thus eating protein at night before bed seemed to be keeping me up and creating insomnia. Plus, by eating it in the morning, and at lunch, that afternoon sluggishness I used to battle with has gone away for the most part, due to me having more alertness from the protein consumed earlier in the day. Hallelujah.

4. Go Gluten-Free and Eat More Paleo

If you embrace a gluten-free diet, you will avoid a lot of high calorie foods like breads, and you're also likely to get a few more nutritious fruits and vegetables each day. This happens when you add more fruit and vegetables to each meal because there is no more bread on your plate. Gluten is in bread, flour tortillas, pizza dough, many commercially made soups and chilis, and it's definitely in most breakfast cereals, and any type of wheat based crackers. It will be a challenging adjustment to make, but after a few weeks focused on gluten-free foods it will become a natural way of eating. Because you've eliminated gluten from your diet, you've also dropped several high calorie foods from your plate while replacing those with low calorie foods - fruits and vegetables, for example, or yogurt, nuts and seeds. These are excellent replacements to gluten because their health attributes will help your body respond in a healthy way to exercise, which is what is needed for you to step up to the point in your new lifestyle that is going to allow for safe, fast, and natural weight loss... that stays off!

5. Exercise - Amp it Up with Fast, Interval Exercises

The first four steps mentioned above are all easy "baby steps" to set you up for the part of your new lifestyle that is now going to allow you to start dropping pounds, and then keeping that weight off permanently. Several weeks of light exercising that is consistent and includes long duration treadmill walking at steeper grades as well as several weeks of healthy eating help get your body prepared for fast, interval exercises. Now the fun begins. Short, Intense, Interval Exercises - These exercises are not hard, and that is because they are in short intervals, lasting only several seconds at a time.

a) Uphill jogging to lose weight - So you're able to walk for 2 - 3 minutes at a time on the treadmill at a 15% grade? Congratulations. Now we're going to start jogging at a 10% grade for 30 seconds to a minute at a time. In the coming days increase that to 12% grade, then 15% grade, and increase the time from 30 seconds to 1 - 2 minutes.

b) Uphill sprinting - Are you in shape for your first sprint? The first few days of sprinting should be easy. You need to be sure you have the knees, balance, and coordination for a treadmill sprint. Start at a 6% grade, and sprint for 15 seconds. How did you do? If you handled it easily and weren't wobbly or about to fall off the treadmill, take a rest from sprinting for a couple days (continue to do your 30 - 60 minutes of uphill walking) and then sprint again 2 - 3 days later. The first time you sprint, even lightly, it may be a shock to your leg muscles, and they may need a couple days or more to recover.

The next time sprint day comes around, increase the grade to 10% (for example), and increase the time from 15 seconds to 20 seconds. Just one sprint per workout for now.

Continue to slow pace of increasing treadmill grade (until it tops out at 15%) and also sprint duration time to as much as 60 seconds to 90 seconds. In other words, when your legs are finally in top shape, and you are able to truly do an uphill sprint, you'll be running at a 15% grade for 60 - 90 seconds at a time. After your first sprint on a specific day, walk for five minutes and recover, and then now throw in a second sprint.

Here's the reward that sprints can bring you - Expect your body to start shedding pounds from these sprints! The leg muscles are the largest muscles in your body, and as you increase the amount of leg muscle you have, you increase your body's metabolism as muscle needs more calories to burn. Plus, the calories needed by your body for short, uphill sprints are a lot more than just about any other exercise. So, on those days you sprint you are burning a lot more calories, and on those days you are not sprinting (only walking and recovering from you sprints on the previous days) your body is still burning more calories due to the creation of lean muscle mass in your legs.

Expect improvements in your cardio - As a word of caution, if you are out of shape when you start this routine it is important not to sprint for several weeks until you have been walking consistently on that treadmill, or on local hikes or bike rides, etc, so that you prepare your heart and overall cardiovascular system for the demands that sprinting is going to put on your body. As long as you have been preparing yourself, you are likely not in any danger of a heart attack or stroke from sprints! If you have any questions or concerns though based on your age, or health history, check with your doctor first, and then work with a personal trainer to get yourself into cardiovascular shape so that you can start sprinting.

c) Push-Ups and One arm Dumbbell rows to lose weight- We've said a lot about how sprinting can increase your ability to lose weight fast, and permanently, while also putting you in great overall shape. But don't neglect your upper body, because on the days you are resting from sprinting these are great days you can be doing upper body exercises like push-ups and dumbbell rows. Push-ups are great because they allow people to work up to high numbers of push ups, which is good for your cardio while also avoiding the "bulk" of bodybuilding, unless that is your goal. (Men tend to like the bulk, and women on the other hand tend not to.)

For one arm dumbbell rows, and short intensity exercises, do a set with light weights to get your body warmed up, and then do set of 20 - 40 reps of a heavier weight, but not too heavy.

While you're resting from your dumbbell rows, do a set of push-ups as an "in-between" because you want to essentially circuit train, and you will get a cardio workout out this exercise session as well as a lean muscle building one. For your last set of dumbbell rows, grab a heavy weight dumbbell and (for each arm), do a fast set of explosive one arm rows.

You are effectively working out both slow twitch and fast twitch fibers, which build more muscle in the end (which is your goal at the end of the day if you want to lose weight and keep it off do to your body burning more calories every single day, whether you're exercising or not that day).

One more added benefit: You are becoming exceptionally strong, naturally, and developing an athletic approach to fitness. It will definitely show!

6. Lifestyle Maintenance - Staying on Track and Adding Some "Crossfit"

The only way that you're going to keep the weight off long term, and naturally so that it's easy to keep it off, is to continue on the path of eating healthy, cutting out most gluten (once you've hit your weight loss goals, it will be ok to treat yourself from time to time, just not on a daily basis), and continuing to consistently get yourself into the gym and keep your workouts going throughout the year.

Without joining a crossfit gym (though you can, if you think you're up for it and understand all the demands that go with crossfit training), you can throw in a few exercises into your routine that are used by some crossfit trainers, and definitely used in the UFC and MMA world for increasing strength and overall fitness.

Exercises such as sprawls and burpees, don't call for any weight (though you can use weights with burpees if you choose), and because these exercises are short, intense and explosive, they go right in line with your new exercise regimen for each week.

A Word on Safe Exercise - Train Smart

Be sure to get plenty of rest and not overtrain. Overtraining leads to injuries, a loss of hydration and also a loss of essential electrolytes (your body will be using up more key minerals), and these can be dangerous. You will need to ensure you are getting plenty of protein and electrolytes in your diet, before and after each workout and with each meal preferably, and also will need to keep up on drinking good, clean water. The best water comes from springs or aquifers, because it's more likely to have natural electrolytes (minerals) that are found in the earth and important to long term health. Don't drink distilled water as it contains no minerals and will actually leech minerals from your body -- and that can be dangerous for someone who is training as regularly as you are now.

7. Invest in Fitness Equipment for Your Home

Gym memberships can be expensive, and they definitely can be time consuming. If a gym is close to your home or work, and convenient to go to, then a gym could be the answer. Regardless, there will be days or weeks where you feel rushed by life, and short on time, and these are dangerous moments for people who are trying to embrace health and fitness as a way of life and to keep weight off naturally.

It is important to have a few key pieces of fitness equipment for your home. A high quality treadmill may cost hundreds of dollars, but it's worth it in the end if it allows you to keep your sprints going, and your uphill walking throughout the year.

An exercise bike can be more portable, especially the high quality small units that are intended to be portable, because you can take this with you on the road, if you find you ever have to travel (by car) for work. An exercise bike also allows for sprints, it's just a different kind of "sprint" on a bike. As far as bikes go, a sprint can be cranking the dial up to the heaviest resistance and pedaling as fast as you can for 20 - 30 seconds at a time.

We talked about push-ups earlier, and those can be done in sprint fashion as well. Fast push-ups using good form and for a high number of repetitions can be part of a good circuit training cardio workout, where you alternate between push-ups, one arm dumbbell rows, and light weight dumbbell punches.

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