I know you’re interested in losing body fat. Do you know how I know? Because I’ve yet to
meet anybody on the planet who did not want to lose body fat. That, and in the decade plus I’ve been in the
business, the topic of fat loss outnumbers all other discussions combined about
1,000 to 1. Ultimately, as our lives go
on, we realize how big our biceps are, or how good our 100 meter dash is are
irrelevant discussions. Even the
thickest of the thick eventually figure out that we all just want to be lean,
strong and healthy.
Because I know these things about you, I’m writing to tell
you about two studies I recently re-read that I’m sure you’ll find interesting:
Study # 1:
During “The Marathon of the Sands”, weight and body
composition were measured before and after the competition. What is “The Marathon of the Sands” you
ask? It’s a 156 mile run (6 MARATHONS)
spread out over 7 days. Oh, by the way,
it takes place in southern Morocco, i.e., the Sahara desert.
Study #2:
5 people – 3women, 2 men – each completed 10,000 kettlebell
swings over 10 days. Body composition
measurements were taken both before and after the 10 days.
Results:
Group 1 (the marathoners), on average, lost 1.1% body
fat. (Man, if you told me I would have
to run 6 marathons in a week to lose ONE PERCENT BODY FAT, my head would
explode. In fact, I’m getting fired up just typing the words!) Interestingly enough, and more importantly
perhaps, they lost 5 times more lean muscle mass than body fat.
Group 2 (kettlebell group) lost 2% body fat on
average, or twice as much as the marathoners.
Additionally, they increased lean muscle mass.
Yes – not only did the “kettlebellers” lose twice as much body fat as the marathoners, but they got stronger as they did it!
Side note:
These studies, like ALL studies, have variables that cannot
be accounted for. And I’ll be the 1st
to say that both methods are extreme and I wouldn’t recommend them as training
modalities to anybody. But the take home points are irrefutable. And these take home points are ones that any
Training Rim member could have told you before reading the studies:
Picking up and projecting heavy weight requires an extremely
high energy demand.
Trudging along at 1mph does not require a high energy
demand.
Extremely high energy demands burn more fat.
High energy expenditure is better for fat loss than low
energy expenditure.
Strong people burn more calories than weak people. So if losing body fat is your goal, you need
to get stronger.
Strength training is NOT tricep pushdowns and smith machine
squats. It is total body functional
movement with resistance.
Slow, steady state training is not an efficient method of
fat loss.
·
Here are the articles/studies if you want to check them out yourself:
And if you prefer visuals:
One of the kettlebell participants:
And a winner of the marathon of the sands:
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