Basic Guidelines for Fat Loss Part 2: Exercise

In Basic Guidelines for Fat Loss Part 1 I explained how to eat to lose fat. In this article I explain how to exercise for fat loss.

Increasing Calorie Expenditure – Exercise and Metabolic Rate

As I mentioned in Part 1, exercise or increased activity alone is highly overrated for fat loss. Few activities burn enough calories to be worth performing for that purpose alone, and unless you are restricting your calorie intake it will most likely increase with your activity level due to increased appetite. You should choose your physical recreational activities based on what you enjoy but do not expect them to have a significant effect on fat loss.

The most important benefit exercise can provide to someone trying to lose fat is not the increase in calories burned during workouts, but the maintenance or increase in muscle mass and metabolic rate. This can only effectively be accomplished with resistance training. Most steady-state activities such as aerobics, running, cycling, swimming, etc. do not burn a significant amount of calories per hour, are ineffective for maintaining muscle mass, and can even cause a loss of muscle if performed too long or too often. Additionally, resistance training can provide all of the cardiovascular benefits traditionally associated with these activities (11), so they are unnecessary for any fitness or health related purpose.

The effects of resistance training on muscular strength and hypertrophy are specific to the muscles worked. Performing an exercise for the muscles of the legs will do little to stimulate growth in or maintain the muscles of the arms, and vice versa. Because of this, exercises should be performed for all muscle groups as frequently as individual recovery ability allows to maintain as much muscle mass as possible. For most people, two or three full-body workouts per week is an effective approach. (12, 13) Those with below average exercise tolerance or recovery ability or advanced trainees working at a much higher than average level of intensity may get better results training less frequently or following a split routine to reduce individual workout volume. As trainees become more advanced and train with higher levels of intensity and greater loads, workout volume and frequency may need to be reduced.

Scott Before and After

General Workout Guidelines

Workouts should include one or two exercises per muscle group, performed in order of largest to smallest muscle groups. While a variety of set and repetition ranges can be effective only one set is necessary if performed intensely enough, and at least a moderate repetition range ensures enough time under tension for all the fibers in the targeted muscles to be thoroughly fatigued and for effective metabolic and cardiovascular conditioning. As a starting point, use a weight for each exercise that allows you to perform at least six but not more than ten good repetitions using a slow and controlled speed of movement, without any bouncing or jerking (lifting in about three to four seconds, holding for a second or two, and lowering in about three to four seconds). When you can perform ten or more repetitions of an exercise in strict form increase the weight slightly the next time you perform the exercise.

The following are examples of basic full-body routines I use as a starting point with most new male and female clients:

Basic Full-Body Free Weight Workout

  1. Squat
  2. Chin-Up
  3. Bench Press
  4. Bent-Over Row
  5. Standing Press
  6. Stiff-Leg Deadlift
  7. Weighted Crunch
  8. One-Leg Heel Raise
  9. Isometric Neck Flexion
  10. Isometric Neck Extension

Basic Full-Body Machine Workout

  1. Leg Press
  2. Pulldown
  3. Chest Press
  4. Compound Row
  5. Shoulder Press
  6. Back Extension
  7. Abdominal Flexion
  8. Calf Raise
  9. Isometric Neck Flexion
  10. Isometric Neck Extension

For more free weight and machine workout examples and detailed guidelines for performance read High Intensity Workouts.

If you do not have access to free weights or exercise machines an effective full-body routine can be performed with nothing but a doorway pull-up bar or suspension trainer and empty floor space:

Basic Full-Body Bodyweight Workout

  1. Squat
  2. Chin-up (using doorway pull-up bar or suspension trainer)
  3. Push-up
  4. Inverted Row (using sturdy table or suspension trainer)
  5. Pike Push-up
  6. Hip Raise or Prone Trunk Extension
  7. Crunch
  8. Heel Raise
  9. Isometric Neck Flexion
  10. Isometric Neck Extension

For more bodyweight workout examples and detailed guidelines for performance read Project Kratos: Bodyweight High Intensity Training,

Keeping Track

Just as it is important to measure and record your daily food intake to ensure you consume an appropriate amount of calories, it is important to record exercise performance to evaluate progress over time. If your workout performance begins to decline and there are no other obvious causes such as inadequate sleep or illness, it may be an indication your calorie intake is too low and needs to be increased slightly.

In a workout journal or on a chart or spreadsheet record the date of each workout and the exercises in order of performance. Record equipment settings for consistency between workouts. Record the amount of weight used and the number of repetitions completed in strict form or the time under load for each exercise. Sloppy or incomplete repetitions should not be recorded. While even a sloppy repetition may provide some exercise benefit, it should not be counted so the resistance used for that exercise is not increased prematurely.

Hard Work + Consistency + Time = Results

Regardless of your current condition, you can significantly reduce your body fat and dramatically improve on your body’s shape and appearance by following these basic guidelines. It will not be easy. It will require discipline at the table, hard work in the gym, and a lot of patience. However, if you persevere and are consistent with your diet and your workouts your results will be worth it.

References:

11. Maisch B, Baum E, Grimm W. Die Auswirkungen dynamischen Krafttrainings nach dem Nautilus-Prinzip auf kardiozirkulatorische Parameter und Ausdauerleistungsfähigkeit (The effects of resistance training according to the Nautilus principles on cardiocirculatory parameters and endurance). Angenommen vom Fachbereich Humanmedizin der Philipps-Universität Marburg am 11. Dezember 2003

12. Carpinelli RN, Otto RM, Winett RA. A Critical Analysis of the ACSM Position Stand on Resistance Training: Insufficient Evidence to Support Recommended Training Protocols. Journal of Exercise Physiology Online 2004;7(3):1-60

13. Smith D, Bruce-Low, S. Strength Training Methods and The Work of Arthur Jones. Journal of Exercise Physiology Online 2004;7(6): 52-68

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  • Lou Patrick Jan 5, 2017 @ 10:27

    Drew:

    As usual, you present a logical, legitimate and well planned approach to losing excess body fat. As someone who has struggled to reduce excess fat, to mixed results, I wonder if you could address the psychological aspects? Many over fat-people(such as myself)have read(and tried)almost everything out there. Internally, we get it. We understand the how and why of eating a balanced diet, adding in resistance training as you propose, and getting adequate rest. But we still find ourselves inexorably drawn to those very things that we know are fat loss killers: Sugar/fat/salt/caffeine. Have you ever done any research on why these are so strongly addictive? I’d sure like to understand my compulsion to sugar. There are times when the LAST thing I feel like doing is eating, yet if I walk past a cake or dish of candy, I find it EXTREMELY hard to say no. Logically, I fully understand the negative consequences, but the allure is so strong and I cannot understand why it is so easy to self sabotage. Of course, you are not a psychiatrist and have already seen exactly what I am referring to in your clients’ struggles(past columns have referenced such issues).

    Thanks,

    Lou

    • Drew Baye Jan 7, 2017 @ 18:11

      Hey Lou,

      This is something I have been reading and talking with experts more about during recent years in an effort to be able to better help people overcome psychological barriers to making better dietary and lifestyle choices. Like many things, the reasons for having difficulty adhering to a diet vary between individuals, and some people have no difficulty doing it while others have great difficulty.

      Something I have observed is that people who have an easier time sticking to a diet or exercise program usually have very clearly defined goals and think about them regularly. This is probably why writing down your goals and posting them somewhere as a reminder helps. The ability to delay gratification also helps, and I strongly recommend people who want to be better at exercise and eating healthy study stoicism. Seneca’s Letters From A Stoic and Marcus Aurelius’ Meditations are good places to start.

      • Lou Jan 9, 2017 @ 9:30

        Thank you Drew. I will look into your suggestions. Appreciate, very much, your response.

        • Simon Jan 11, 2017 @ 17:45

          Lou, I had this problem with chocolate. I buy a 10 kg box of Belgian chocolate from a supplier here in the UK. It’s fantastic chocolate, infinitely better than anything you can buy in the supermarket. At first, I binged regularly and gained 20 lbs. I haven’t binged in years. I realised that I was satisfied if I could have 150 calories worth of chocolate each day and that I wouldn’t gain unwanted weight. I also realised that it was an either/or situation – I can’t binge on chocolate every day and expect a lean physique. I’ve now reduced to 75 calories worth and don’t find myself obsessing mentally about chocolate.
          You might also be hungry, try eating whole wheat spaghetti and have a snack or a meal every 3 hours.

          • Lou Jul 28, 2017 @ 14:42

            Simon: Agreed! I have been trying some things similar to your attempts. But I had to first acknowledge my sugar addiction. For a LONG time I denied it.

  • Nerissa Jan 5, 2017 @ 17:11

    Hi Drew,
    Just so I am clear, for the basic bodyweight routine, you recommend doing this routine once or twice a week depending on recovery time? How do I know when I have recovered enough to do the workout again?

    What speed do you typically recommend for these bodyweight moves for someone who previously used free weights?

    What is the best way to improve since you can’t simply add weight, do the move slower, or do additional reps?

    Is it sufficient to use only the moves in your basic bodyweight routine indefinitely?

    Thank you so much!!

    • Drew Baye Jan 7, 2017 @ 10:26

      Hey Nerissa,

      Once or twice weekly works well for most people but three times a week on non-consecutive days is a better place for most people to start. Any reasonably slow repetition speed can be safe and effective, but I recommend taking at least four seconds to lift and to lower the weight, since most people’s form starts to deteriorate at faster speeds over typical ranges of motion. This is all covered in detail in my bodyweight training book Project Kratos.

  • Lou Mar 22, 2017 @ 12:11

    Drew:
    It’s been a few months but I have managed to lose 13 lbs. of fat(many more to go!). I am doing my strength training and commend you for suggesting not a hard and fast rule for frequency, but one that suggest a trainee does what is possible with that person’s recovery ability. At my age(62 next month), I simply have to acknowledge that once a week seems to be the best frequency for me. In the past I had done the 2-3X’s per week routine, but inevitably suffered from burn out. Once a week has allowed me to walk the next day, for example. There have been times when I had to take a sick day at work because the DOMS or just excessive soreness was too severe. Maybe that would happen to me at any age, but it seems more pronounced than it had been when I was younger. Also, and on a related note, I have incorporated some gentle aerobic exercise on my “off” days…rowing and recumbent bike riding. These I do for relaxation, and enjoyment. About 18 months ago I was diagnosed with prostate cancer and after surgery failed to have removed all of the cancer, I underwent 2 months of radiation. Doctors had strongly advised me to take up some sort of non demanding aerobic activity as it would actually add to my depleted energy levels. Truth is that I found that to be the case. Every morning I rowed from 4:30 am to 5:00am. It developed into a habit that I found refreshing and fun. No, not trying to set any records, not “knocking myself out”, but just a half an hour of relatively gentle rowing. Resting pulse rate absolutely dropped to about 48 upon waking. I will say that just doing the HIT workout had been capable of the very same thing. 4 years ago I was doing only 1-2 HIT workouts per week, when I had a mini-stroke. While in the E/R and the following day, several doctors looked at me in a confused way. I had a resting heart rate below 50, but didn’t look like a distance runner. Explained to them that just one HIT workout was all that I needed for aerobic training.

    I KNOW what needs to be done and what NOT to do. Bruce Lee said “Knowing is not enough, we must DO…” and that is never more true than in fitness and health. Reading your work keeps me grounded and points me back to what I have to do. I really enjoy the rowing/biking, hate the HIT…but that’s just the nature of the beast.

    • Drew Baye Apr 5, 2017 @ 9:51

      Hey Lou,

      Thanks for sharing, and I hope you’ve fully recovered. I’m glad my writing has helped, and hope you’ll share this with others who can be helped by it as well.

  • Joe Blackburn Mar 28, 2017 @ 18:25

    Drew, your articles are awesome! How do you perform a barbell squat to failure? I have a power rack and want to do the workout above, but can’t quite wrap my mind around how to do it. Thank you, Joe

    • Drew Baye Apr 1, 2017 @ 0:27

      Hey Joe,

      You can safely perform a barbell squat to failure in a power rack by setting the safety bars to just below the height of the barbell when you are at the bottom of your range of motion. When you achieve momentary muscular failure you just lower the barbell onto the safety bars.

      • ted m campbell Sep 26, 2018 @ 22:18

        Drew;

        You recommend two full-body workouts weekly for advanced lifters (which I am)…would that include legs twice weekly with the assumption that the leg exercises would be compound exercises such as leg presses, trap bar squats/deadlifts or barbell squats?

        thanks much, Ted