GET FAT FOR SUMMER!

This is an article that's going to appear in The Monitor magazine next month: It may be old news to my loyal readers, but worth a review anyway...

No, that’s not a misprint. Of course nobody WANTS to get excess body fat before donning the swimsuits and heading to the beach, but unfortunately that is precisely what people do when taking up an exercise program more often than you may realize.

The reasons for this are multi-factorial and far too expansive to get into here. Typically due to misinformation, half truths and outright prevarications seen in the media and heard from friends at “the gym” many people perform activities that not only are ineffectual for fat loss, but may actually contribute to adding body fat.

However, if indeed you are one of those few who are looking to have some extra cellulite on which to rub tanning lotion this year, here’s what you need to be doing if you want to GET FAT:

1. PERFORM LONG “CARDIO” SESSIONS

Performing long cardio sessions ensures that you will keep your metabolism very low. There is an inverse relationship between the intensity of exercise and the duration of exercise. Therefore, going at a slow to moderate pace only guarantees the intensity of your workout will stay down, decreasing caloric expenditure not only in your workout but through the rest of the day, week, month, etc. And if you think those long cardio sessions are tough, you may want to reconsider: By definition if you can do something for 30 minutes, 45 minutes, etc, it can’t be too intense or you wouldn’t be able to do it for that long.

2. AVOID STRENGTH TRAINING

People mistakenly associate strength training with hypertrophy, or “getting big”. Strength training and hypertrophy are not synonyms. By avoiding strength training, you are only avoiding becoming stronger. Possessing more total body functional strength in itself forces you to burn more calories. Additionally, in the event you do crash diet and lose weight temporarily, without muscle tone you’ll look like a skeleton covered in loose gray skin. Very hot…

3. USE BENCHES AND MACHINES AT THE GYM

If you’re exercising on a bench or machine – you are SITTING! Seriously, have you seen the padded seats on some of the machines at the gym? I have recliners in my TV room that aren’t that cushiony. This is not an issue that requires a degree in physiology to understand: You are burning exponentially fewer calories sitting than when you are standing. And there isn’t one exercise in existence that utilizes external support like a bench or machine that can’t be modified so it can be performed standing.

Conversely, if you find the thought of adding body fat unpleasant and are looking for alternatives that will get you looking better for beach season, come check out some of the one on one sessions and small group sessions at The Training Rim. You’ll get results and you’ll have fun doing it – we guarantee it.

About the author: Jon Rimmer is the owner of The Training Rim personal training studio in Belford and has been training clients of all ages and ability levels for over a decade. He holds a Masters Degree in Exercise Science and is a contributing writer for strengthcoach.com and ptonthenet.com, two of the world’s leading resources for trainers and conditioning specialists. He is also the author of “Iron: Kettlebell and Body Weight Training 101” to be released in the spring of 2010.