Are You Training For Fat Loss?
Many of us want to see the physical improvements in our body composition from the hard work we put into the gym. While celebrities and athletes may have top notch facilities, programs, recovery methods and even daily mapped out meals for fat loss, it doesn’t mean we can’t ride along side them with having a body that you can be proud of.
Genetics sure can be a favorable part for the vast majority, but saying you can’t achieve a better body is just nonsense. It begins with your training, so here are a few basics you want to remember.
#1 Thou Shall Train Both Aspects of The Speed-Strength Continuum
What does this mean?
Basically it’s telling you that you need to train on all sides of the spectrum. Don’t get suckered into lifting heavy weights super slow every time you step into the gym. It doesn’t also give you the rights to think moving light weight fast is the only way to train either.
To better understand this concept, you need to master the force/velocity curve.
It suggests there is an inverse relationship where external resistance increases the movement velocity decreases (maximal effort work) and where external resistance decreases movement velocity decreases respectively (Bomba, 2009).
To better understand you can look at it this way. If you have a baseball you would be able to throw that thing far, but make it a 50lb medicine ball and it’s not going too far. The 50lb ball has slow velocity but we have to overcome a lot of external force (50lbs), however, for the baseball, the force was low while the velocity is high. In terms of weightlifting, the heavier and closer to your 1RM, the higher the force; however, the velocity and bar speed will not be high.
If you are looking to get strong and fast, you need to focus on working both aspects. Let’s remember that type 2 (fast-twitch) muscle fibers deteriorate with age. This is the muscle fiber that is responsible for gaining lean muscle mass so working speed has its benefits. Lets break a few of the components down.
Absolute Strength – Using Loads 90% or more to produce maximal force.
- Center your body in the trap bar
- Keep feet shoulder width apart, pointing forwards
- Squat down grasp the bar, hands slightly greater than shoulder width apart
- Thighs should be approximately parallel to the ground, back straight, and eyes looking forward
- Keeping the back rigid and arms straight, lift the bar using the legs, keeping the bar as close to the body as possible.(centered with trap bar)
- When standing upright, complete the lift by raising the shoulders
- Return bar to ground using a controlled technique.
- My favorite cue is to focus on “squeezing oranges under your armpits” for the lats to be incorporated correctly