Secret lies in intelligent planning

Gym members are often confused about how to train to lose fat. Some coaches advocate heavy and hard training while some vouch for light but lengthy workouts.

Science tells that people should train hard to make their body respond to the physical demands. However, some clients wonder as to why should they train hard and heavy when they do not intend to build a bodybuilder-like physique.

A. Malayaman, national judge, winner of several titles and renowned trainer, says: “The body does not respond to a stimulus that is not challenging. Picking up a very light weight [with which you can execute 100 perfect repetitions] and doing just for the sake of a higher count does not trigger the response mechanism . Doing this for endless hours may actually increase stress and lead to wear and tear, which is not the best way to burn fat.

“Choosing a weight properly needs experience and proper guidance. Your training has to be intense enough to send signals to the muscles and the entire system that it needs to adopt to the increase in demand by burning more fat and preserving [if possible, building] lean muscle tissue.” Researchers at Weider Group, U.S, with over six decades of study and observation have stated that a combination of a reasonably challenging workout routine combined with cardiovascular training [brisk walking, cycling, swimming, rowing, running, jogging] and a tailor-made diet plan alone assure fat loss.

Adds Malayaman: “There is a very nice system of training that combines heavy and light exercises in the same workout. It works the two different types of muscle fibres, the red or high endurance fibres and the white or fast-twitch fibres. Based on the amount of weight handled and your calorific intake, you can add slabs of muscle or just increase a small amount of lean muscle, burn the fat and achieve the much-desired athletic look. Training each body part twice a week, with two different exercises [4 sets on each] is a very nice plan. ”