Im working with a guy called "Paul " and he is desperate to get fit again and shed some pounds. He used to work out in the gym and has got quite a good shape, although the years of fine food and drink has started to take effect. Namely the typical fat gut !!!!
Paul hasnt done any gym work for over 6 years and used to pump some iron, hes got the fram work we just need to shape him. Paul has come to me for some one on one training as he hasnt got the time, to hit the gym 4 times a week. So after various conversations regarding training at home, budget, space etc Paul has decided on a Fluid Rower E216. Check out www.fluid-rower.com for more information.
Watch Paul in action
How can I shed the fat and get fit?
I have suggested that if Paul can row for about 45 minutes to 1 hour each day at a steady 2 minutes 30 seconds per 500m pace, he will burn around 500 calories.If he does that every day for a week he will have burnt 3500 calories. Even if Paul didnt diet, at the end of the week he should have lost about half a Kg of fat.
As you get fitter you will become more exercise efficient, so to burn the same number of calories each workout you'll have to increase the time or the pace at which you row or adjust the resistance level.
HOT TIP: Dont increase the intensity and the length of your workouts at the same time, do one or the other.
What's wrong with the orginal idea of the (FBZ) CV Fat Burning Zone
The FBZ refers to exercise performed in the 60-70% of heart rate max (HRMax) for a minimum of 20 minutes.
There is actually nothing wrong with the concept of the FBZ, some trainers suggest that it's the best and only way to burn fat. I have already noted that any form of exercise burns calories. The FBZ was developed for a number of reasons.
1) Client safety and confidence. Rowing or running at a very easy pace for 20 minutes is not too far beyond most people's grasp when they commence an exercise programme. It is a target that can easily be attained;
2) Fat is burned at a proportionally higher rate at lower exercise intensities - see table 2. However, this as we shall see later is not really a crucial consideration for sustained fat loss;
These reasons are why FBZ workouts are often promoted; the problem then is that they become cemented into people's minds as the 'only' way to burn fat. FBZ workouts do have a place in a general fitness regime, but there are far more effective ways to continually burn fat once a level of fitness is achieved that will allow for higher intensity training to take place.
Some full-time athletes do go for long walks or slow runs to specifically burn fat, but this is in addition to their normal high-level training. Their leisurely efforts should be regarded as icing on the cake within their overall training plans and not a singular justification of FBZ workouts.
Anyone training in the various zones indicated in the 2K training manual, will burn large numbers of calories, which will lead to fat loss.
TRAINING TIP: If you are an advanced trainer use lower intensity efforts as recovery sessions between your higher intensity ones.
I have started Paul off on 15-20 minutes aday at level 7 on his Fluid Rower E216, aiming for at least 2500 meters in that time, I shall review Paul progress and start to adjust his routine once we feel happy he is able to perform the first week of actually doing some exercise. Dont rush your fitness program build up and enjoy what your doing.
| 
