jon-erik kawamoto personal trainerDo you want to lose weight (fat)? Most people do. We used to be concerned about how many calories we were burning DURING the workout. That’s how the fat burning zone was popularized. However, what’s more important is how many calories we burn DURING and AFTER the workout. When working out, don’t worry about what fat burning zone you should be in…the fat burning zone is so 1980s and early 1990s.

Same goes for people who run. Now, don’t get me wrong, this doesn’t apply to people who race and compete. This is targeted to people who want to look good naked! Long slow running is an aerobic (using oxygen) exercise that people usually do to lose weight. Same goes for people who use the stair master, spin bike or any other cardio equipment. Go to any gym bright and early and you’ll see all the cardio equipment full with very few people in the weight room. Well, that’s great, good for you for getting out there…but there is a better method.

Working anaerobically (without oxygen) means the intensity is cranked. When you train anaerobically, aerobic fitness is also improved, but the reverse doesn’t hold true. This method also increases EPOC…no…not a character from Star Wars…something referred to as Excess Post-exercise Oxygen Consumption.

EPOC is the amount of calories you burn AFTER your workout. This process helps you recover and recuperate back to the state were before the workout. Some of the things included in EPOC is returning the blood glycogen levels (carbohydrate storage) back to normal, returning the heart rate back to normal and the removal of lactic acid. Therefore, the harder your session…the higher the EPOC. So, female or male; it doesn’t matter…put down those pink dumbbells and pick up some real weight!

A very popular protocol to ramp up the intensity has been termed the Tabata Protocol, after Dr. Izumi Tabata, PhD. Dr. Tabata has done some interesting research out of the National Institute of Fitness and Sport in Tokyo, Japan. He did a 6-week study in which one group of subjects (control group) rode the exercise bike at 70% of their maximal oxygen capacity for 5 days a week for 60 minutes per session. The experimental group cycled at 170% of their maximal oxygen capacity for 20 seconds followed by a 10 second easy recovery. This procedure was carried out for 5 minutes or eight 20-second bouts.

The control group’s aerobic fitness improved by 10% with no improvement in their anaerobic fitness. The experimental group’s aerobic fitness improved by 14% and their anaerobic fitness improved by 28%! Therefore, aerobics is inferior to improving overall fitness than hard interval training.

Keep in mind that the 20 sec hard and 10 sec easy protocol can be manipulated to suit your current fitness level. For example, 15 sec hard and 15 sec easy or 20 sec hard and 25 sec easy…it’s really up to you. Your mental toughness will really shine in these types of workouts because the intensity is so high, you’ll want to stop after the first 20 seconds!!

Another method to increase the intensity of your workout is called Escalating Density Training. Charles Staley explains in his book, Muscle Logic, how 15 minutes per exercise pair can improve strength and burn fat simultaneously. The idea is to find two antagonistic exercises, say the barbell bench press and the barbell row (muscles on the opposite side of the shoulder joints).

In this 15 minute time frame, which Staley calls a PR-zone, you’ll use a 10-RM (a weight that you could use for 10 repetitions) weight, and see how many reps you can bang out. You don’t perform 10 reps per exercise…if you do, you’ll be toast after the 2nd set. To control for fatigue, Staley has you perform 5 reps per exercise with your 10-RM. So, let’s say for example your 10 RM for the bench press is 185 lbs and your 10 RM for your bent over barbell row is 160 lbs. You would start your timer and perform 5 reps of the bench press with 185 lbs and then 5 reps of the bent over barbell row with 160 lbs. You would keep alternating this pattern for the full 15 minutes. Keep track of how many reps you perform per exercise with that weight and see if you can increase the density (how many reps you perform) the next time you do this workout. (Use the same weight). You can chose 3 antagonistic pairs and finish a great workout in just under an hour. To find out more about his technique, you can read his book.

So, check your program…are there areas that can be improved to challenge your metabolic threshold? Metabolic disturbance training is a great way to train, but you should always check with your doctor before taking part in such a demanding exercise program. The intensity is very high and all pre-program precautions should be covered.

Thanks for reading,

-JK

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

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