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Designing a Weight Loss Specific Program, Part 1
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Many individuals try to achieve weight loss with an overly simplified approach''burn more calories than I take in and I will lose weight.' Even though this is still emphasized throughout the fitness industry and in our educational system, a truly effective weight loss program needs to be more specific. In this three-part article I am going to discuss some of the specifics of a weight loss program.
In Part One of this article I am going to discuss resistance training and choosing the appropriate number of repetitions, number of sets, and rest intervals. In Part Two I will further discuss resistance training and exercise selection, grouping, and training frequency. Part Three will touch on cardiovascular training and its role in a weight loss program.
Resistance Training
Resistance training needs to be a staple in every weight loss program. However, the program variables need to be manipulated such that the program is conducive to weight loss. For instance, performing 5 sets of 5 repetitions will result in a different training effect than performing 2 sets of 15 repetitions. The former is more likely to result in improved muscular strength, while the latter is more likely to result in muscular endurance improvements.
How many repetitions for weight loss'
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Typically for weight loss programs I prescribe repetitions in the range of 8-15. Fewer repetitions tend to favor strength gains and compromise the hormonal response, specifically growth hormone, I would like to achieve because the intensity is too high. Performing more than 15 repetitions results in intensity too low to elicit the hormonal response I am looking for.
How many sets'
The number of sets to be used in a resistance training program designed for weight loss is inversely related to the number of repetitions being performed. The lower the number of reps, the higher the number of sets and vise versa. Typically, for weight loss programs I keep the number of sets in the range of 2-4, emphasizing compound exercises (ie. performing more sets, 4, for compound movements and fewer sets, 2, for single joint movements). Studies have shown that multiple sets are more effective than single sets in producing a growth hormone response. Therefore, multiple sets are needed, again, in order to achieve a hormonal response that is conducive to body compositional changes.
Rest Intervals
One of the most overlooked variables is the amount of rest taken between sets. Rest intervals, like every other variable, need to be specific to the goal of the resistance training program and is influenced by the number of sets and repetitions being performed. Fewer reps, more rest, and vise versa. For weight loss purposes, rest intervals should be in the range of 30-60 seconds. Rest intervals too short or too long will compromise the training effect.
I hope this begins to shed some light on the need for specifics when designing a program for weight loss. Of course, these variables may need to be manipulated on a case-by-case basis in order to account for individual differences, such as training age, work capacity, etc.
More to come in Part Two!
About the Author Chad Anderson, CSCS operates a personal training, fitness programming, and consulting business while also holding a full-time position as a senior personal trainer at a commercial health club. He holds a BS degree in exercise science with a minor in nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You can visit his website at www.afitsolutions.com
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