If you have not read parts 1 – 3 do so now. Now that we understand that the three keys to
losing bodyfat are: Regular Resistance Training; High Intensity Interval
Training, and Managing food and beverage intake let’s talk about how you really
get a handle on doing all three! First, you need to establish
a baseline to measure progress against which means assessing your current
weight and percentage of body fat. There are many effective ways to
assess body composition (how much of you is fat and how much is lean tissue)
but one of the simplest ways is to take photos in form fitting clothing or
underwear from the front, side and rear AND doing circumference measurements
with a basic tape measure in the following areas:
Around
your neck
Around
your shoulders at the widest point
Chest
at largest point
Abdomen
at largest point
Abdomen
at smallest point
Hips at
largest point
Thigh
at largest point
Calf at
largest point
Bicep
(arm flexed but not pumped at largest point)
Forearm
at largest point
Between
the photos and measurements you can regularly (once per month is good) retake
photos and measurements and you will know right away if you are on the right
track. You know where your body stores fat and several of the
measurements are key for judging if you are losing fat depending on your
individual pattern of fat storage (males tend to store more in abdomen and
woman in hips but it is pretty obvious if you just look at your pictures!).
The
next key is adopting some method to get a handle on your food and beverage
intake and there are several free apps that can help you track food intake
including MyFitnessPal.
Third you need to be able to measure your progress on the
activity side of the equation by using a device to monitor exercise intensity
and calorie expenditure and there are several good options. My
favorite devices are ones that include heart rate monitoring and not just
movement tracking because during
your workouts your heart rate response tells the whole story!
During your HIIT training sessions you want to elevate your heart rate between
85 – 100% of your maximum heart rate for 10 – 15 minutes of a half hour
sessions. You can estimate your maximum heart rate by subtracting
your age from 220, but stay tuned for another blog article describing how to
perform an easy test to get a really accurate estimate of your maximum heart
rate.
Fourth you need to keep a record of your resistance training
exercises so that you can see whether you are making progress. If
you are not familiar with proper resistance training technique and exercises we
highly suggest you find a trainer and invest in some personal training to learn
proper form and resistance levels so you get the most from your resistance
training. If you follow these guidelines and record your exercise sessions
and food and beverage intake you will find that becoming a lean, mean fighting
machine is not as hard as you think!
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