Monday, March 31, 2003

Personal trainer

Serious plan makes body a fat-burning machine

By David Patania

Question: I am not new to working out, but I still need to get rid of body fat. I am getting frustrated. What can I do?

Do this all-out workout only if you are experienced. Less-experienced exercisers can modify it by taking 20-30 seconds between each exercise. Warm up and stretch before starting and cool down and stretch afterward. Eat proper foods to fuel your body.

An example of the format:
Dumbbell bench press
Leg curls
Lat pulldowns
Leg press
Dumbbell shoulder press
Seated calf raises
Dumbbell bicep curls
Triceps pushdown
75 abdominal crunches
75 reverse abdominal crunches

Most people think burning fat is accomplished only by doing cardio or restricting calories. A more effective way to burn fat is with a high-

intensity, 12-exercise strength-training format I use with more experienced clients.

I don't like to use the word "circuit" for this format because it is much more intense than the usual circuit-type workout. This is not a workout you can do while talking with other people in the gym. It is a serious format that you should do with a partner who is as serious as you are.

You will take turns helping each other through all 12 exercises and not allowing the person any rest between sets. The workout shifts from upper to lower body exercises every other exercise to ensure a whole-body blast. You should be breathing very hard after each set, but you must keep going until all exercises are completed.

You can use this style of training to blast through an exercise plateau while, at the same time, you increase your body's ability to utilize fat.

Be sure to do 20 reps of each exercise with the heaviest

amount of weight possible and have your partner help you with what you can't get on your own until all reps are completed.

Ever wonder why extremely fit people are really lean? It isn't because they restrict calories and go on diets, it is because they consistently eat right, exercise and push the limits of what their body can do, thus making it very effective at utilizing calories and fatty acids.

Over time, you, too, can change your body's muscular makeup by increasing the amount of blood flow to the muscles and the amount of nutrients absorbed by them. This in turn makes your body a fat-burning furnace.

Contact certified personal trainer Dave Patania by e-mail:

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