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Are your days filled full of cardio classes, with barely any time for

resistance training? Turn things around and burn fat effectively with this

workout from celebrity PT, Mike Heatlie.

The researchThe term “Chunky Aerobics Instructor Syndrome” has been coined by Canadian strength coach, Charles Poliquin, who noted that despite a large volume of aerobic exercise (through teaching many exercise classes), some aerobics instructors weren’t able to reduce their body-fat levels.

Research supports the notion that moderate-intensity aerobic training alone is not a highly effective mode of exercise for reducing body fat. To combat this, increase the intensity of the aerobic exercise, and add a specific resistance training protocol to develop effective fat-burning.

A landmark study demonstrating the importance of exercise intensity was designed by Tremblay et al in 1994, where 20 weeks of steady-state exercise was compared with 15 weeks of interval training. The aerobic group burned far more calories (28,661) than

the interval group (13,614) throughout the study; however, when corrected for the energy cost of training, the interval group had lost NINE times more body fat than the aerobic group: highly significant, especially when you consider that the interval group trained five weeks fewer than the aerobic group.

Another study by Kramer et al included the effects of resistance training to a study design that compared a diet group, a diet plus aerobic training group, and finally a diet plus aerobic training plus weight training group. After 12 weeks, the diet group had lost 14.6lbs of fat, the aerobic group lost 15.6lbs of fat, while the weight training group had lost 21.1lbs of fat. The inclusion of weight training had resulted significantly in a much higher level of fat loss than dieting alone. More significantly, the addition of aerobic training to dieting resulted in a total loss of only one pound more than dieting alone: not much return for a significant amount of aerobic training.

Avoiding

Aerobics instructor syndrome

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ProgrammingThe key components when designing a resistance training programme for fat loss are exercise selection, load and rest periods. Selected appropriately, they can produce wonderful fat-loss results. Selected inappropriately, negligible fat loss will result.

If you choose to apply a resistance training programme to your already busy aerobic schedule, then exercise selection is paramount and should include those which use multiple muscle groups and require the greatest amount of metabolic and hormonal stress.

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1 Full squats heels elevated + shoulder pressesReps: 12

2 Press-upsReps: 12

3 Bent-over dumbbell rowsReps: 12

4 Pendulum swingsReps: 12

5 Split squats and arm raisesReps: 12

6 Reverse wood choppersReps: 12

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MOVE AHEAD

OF YOURCOMPETITORS

VISIT: www.escapefitness.com/fitpro10

CALL:0800 458 5558

WITH THE TRXONE STOPTOTAL BODYWORKOUT TOOL

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EquipmEnt: ViPRTM

Dumbbells

LoAd: The load must be one that fully stresses

you on repetitions 9, 10, 11 and 12.

REps: It is important that at least 12 repetitions

are used under a good-quality load, with no to little rest between exercises in order to promote the release of the powerful fat-burning growth hormone.

sEts: Perform the circuit three to four times and

move from one exercise to the next, resting only once the 10 exercises have been completed.

Our model Ashley Newman wears Nike Tech Tank and Nike Plus Capri. Purchase clothing and ViPR at www.fitproshop.com

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7 Reverse lunges and ball touchesReps: 12

9 Side lungesReps: 20

10 Standing overhead triceps extensionsReps: 12

8 Sumo squats and lateral raisesReps: 12

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