5 best ways to lose 10 pounds of fat

5 best ways to lose  10 pounds of fat

Many people hire personal trainers
strictly to knock off the “final 10
pounds,” after failing to do this over a
long period of attempts. Getting rid of
that “last” 10 pounds can mean the dif-ference between a puffy body and a beach body, or
defined abs and a six-pack. If you don’t have a client like
this, you’ll sooner or later get one, and more will follow.
If the best ways to safely and effectively burn off 10
pounds of pure fat could be categorized into five
approaches, they are as follows:

1:Strength train to metabolic failure, not
mechanical failure.  This approach is supported by a
report in the March 2010  Journal of Sports Medicine and
Physical Fitness. The ideal “rep max” range for lifting
weights is eight to 12.
This means the resistance is too heavy to complete a
13th repetition. However, at least eight should be possi-ble. If your trainee can’t do eight, the muscles aren’t
under enough tension to maximize fat-burning.
Even though someone may be able to lift heavier
weight on a five to seven rep max scheme, heavier weight
doesn’t necessarily translate to the most fat burned or the
most acceleration of resting metabolism.
On the other hand, in most cases, if the time under
tension is for too long (light weights so that repetitions
exceed 12), the fat burning process isn’t optimized
because the body will be too busy trying to build
endurance to accommodate light weights and high reps.
For optimal fat loss results, the best scheme is definitely
the 8-12 RM, though this need not apply to  every single set.
Post-exercise elevated fat-burning with higher rep
ranges is actually possible, depending on other factors
such as a) type of exercise, b) duration of rest in between
exercises, c) effort level, and d) how these higher rep
exercises fit into the rest of the program.
For example, four 20-rep max sets of squat-to-over-head-presses with kettlebells (one minute rest in between)
will blast fat off the thighs more than any one-hour ses-sion of paced cardio on the elliptical machine or treadmill,
or a full hour of inner and outer thigh machine sets. 

2: Focus the strength training program on com-pound movements. How many times does the following
scenario occur: A woman wants to blast off 10 pounds in
time for a friend’s wedding, so she spends huge amounts
of time grinding out tons of isolation exercises: sit-ups,
crunches, planks, pulley triceps extensions, dumbbell
curls, dumbbell side lifts, and let’s not forget camping out
at the inner and outer thigh machines.
She may toss in some rows and squats, maybe a few
half-baked leg press sets, but these compound moves
make up only a small portion of her attack.
Unfortunately, this very scenario is sometimes created
by personal trainers themselves. How often do you see a
personal trainer at the squat “cage” with a client or at a
bench press station with a client? Too often they’re in the
small-implement area with their client on the floor hav-ing them do isolation exercises that work only a single
muscle group.
When compound lifts (which work more than one
muscle group) are applied with an 8-12 RM, a startling
hormonal response will result: one that causes resting
metabolic rate to be accelerated for hours after the
workout is over. In trained individuals, this after-burn
can last up to 24 hours! Some studies put the after-burn at 36 hours.
Heavy compound movements will set off hormonal
changes that will burn fat like mad, and this response
does not occur with isolation exercises like dumbbell
kickbacks, reverse flyes, crunches and side bends.
A trainee will lose 10 pounds of fat much faster by
doing only the bench press, lat pull-down, squat, dead-lift, leg press and shoulder press, than spending triple
the time doing any combination of isolation exercises.

 3: Do high intensity interval training. A June
2007 Journal of Applied Physiology reports on the supe-riority of interval training over moderately intense
steady state aerobics. High intensity interval training
can be done with many permutations.
Studies often focus on the 30 second “sprint” or all-out effort, while other studies focus more on a sub-all-out effort. Time in between intervals can also vary from
one study to the next. But the results are the same:
HIIT is just plain superior to a pace based movement.
A person will burn more fat running as fast as pos-sible from one end of a parking lot to the other and
then walking in between for several minutes to recover,
and repeating this cycle seven more times, than from
jogging continuously around the perimeter of the
parking lot for triple the length of time!

4: Get in some burst training. Medicine and Sci-ence in Sports and Exercise (1996) reports on a study
that eight, one minute bursts of one’s hardest effort,
dispersed throughout the day between morning and
evening, will accelerate fat-burning.
So soon after you awaken, get in 60 seconds of any
of the following: squat jumps, pushups, mountain
climbers, jump rope, rapid stool stepping or a sprint on
whatever piece of cardio equipment you may have in
your house.
Remember, your effort must be all-out for maximal
results. You may not know right away how deep or
quickly, for instance, you must do squat jumps in order
to be able to do them for a full minute, yet at the same
time, feel very spent at the end of that minute. But it
won’t be long before you know what it takes; e.g., how
fast to jump rope or how many RPMs on your station-ary bike to make one minute worth difficult to sustain.

5: Convince your client that sugar is white
death. If you can scare a client into believing that sugar
can promote cancer formation and heart disease, they
will automatically eat less of it, which means fewer
white-sugar based calories.
A mental approach like this will make it easier to
have fewer servings per week of high sugar foods like
ice cream, cookies, brownies, donuts, candy and soda.
If one is left hungry as as result of fewer junk food
indulgences, those foods can be replaced with a big
vegetable salad with nuts, some yogurt topped with
berries, a large plate of assorted fruit, a tuna salad or
egg salad sandwich on whole grain bread, or some
grilled salmon with steamed vegetables.