How to workout to burn fat and gain muscle at the same time over 50!

How to workout to burn fat and gain muscle at the same time over 50!

When most of us first started training we wanted to burn fat, lose weight, and build some muscle. So we could look and feel better. Can we do this all at once? Not only can we do this all at once, but we can this in the same workout!

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How to workout to burn fat and gain muscle at the same time over 50!

That’s what we are going to talk about today, what type of workout this is? How you would go about doing it? How to program it into your training and if you are just starting to workout or your just getting back into it. How to get started with this style of training.

When I first started to use this style of training, I had been working out for about six months. And it was a very effective tool in my training and if I knew then what I know now, I would have made progress way faster!

They call these type of workouts metabolic conditioning workouts and the variation we will be talking about today is different than what I did back then. The type of workout I was doing then was an interval workout similar to the dumbbell Tabata workouts I have posted on my channel now. Except the work to rest ratio was 40 seconds work to 20 seconds rest. I would repeat the circuit 3 times and this would take a little over 20 minutes. 3 to 4 times a week with at least one day in between for recovery.

So what is so great about these types of workouts? As we learnt from that study we looked at in last weeks video, the participants over fifty who did the high intensity training and in particular the high intensity resistance training lost the most belly fat. And these kind of workouts definitely qualify as high intensity resistance.

Where they really shine is in their calorie burn not only while your doing the training but for hours after. One study showed an increased calorie burn for 38 hours after the workout was completed. They call this post exercise oxygen consumption. Which means the body is now in an oxygen debt and it has to replenish its oxygen and energy supplies. In addition to this the muscles we have just worked are now torn down and will need to be repaired and built back up.

The goal is to get the body working anaerobically which means the exercises will be using the energy stored in the muscle that doesn’t require oxygen and it takes a lot more energy to replenish those stores. The best way to do this is with compound multi joint exercises. As we gain experience we can have a lot of fun by finding different challenging movements, blending different exercises together. For example one that I have been playing around with lately is a Goblet Clean to squat to press. If you are just starting back into working out or this is really your first time weight training then you would be better off sticking to the basic compound movements like squats, lunges, push ups, rows, bench press and shoulder press.

What I do now with some of the people I work with is circuit training. It has been shown to create a greater calorie burn post exercise than traditional straight sets. For rep ranges it is best to keep them higher within the 15 to 20 range. Do these reps at a steady pace, but always under control. As you get tired the temptation will be to let the weight drop on the negative portion of the rep. So your better off going a bit slower on the negative making sure you are controlling the weight then just letting it drop risking injury.

If you are just starting out I would suggest that you only do the circuit once, 3 times a week for the first week or two just to get used to the movements and figure out what weight works for you, then for the next two weeks do the circuit twice. After that 3 times for the next 3 weeks.

Now if you are more experienced you might want to add in a metabolic conditioning block, just before you start a new periodization cycle or training program. And here is where I went wrong. Only do it for about 4 to 8 weeks then start your new weight training program. I got hooked on doing them and I would do them for six months at a time which got me lean and I built some muscle , but I would have built a lot more muscle quicker if I had programmed them in as a shorter training block part of a properly designed program.

Study on length of calorie burn post exercise; https://www.ncbi.nlm.nih.gov/pubmed/11882927

Comparison of calorie burn between straight set circuit set training; https://www.researchgate.net/publication/232095986_Effects_of_Standard_Set_and_Circuit_Weight_Training_on_Excess_Post-exercise_Oxygen_Consumption