- Print Length: 280 Pages
- Publisher: Human Kinetics
- Publication Date: March 12, 2014
- Language: English
- ASIN: B00HFEFUD6
- ISBN-10: 1450432077
- ISBN-13: 978-1450432078
- File Format: EPUB
No fads, gimmicks, or miracle claims. Just science-based programming, sensible strategies, and the results you desire.
In Strength Training for Fat Loss, Nick Tumminello, renowned trainer and innovator in the field of human performance, explains how to use the 3 Cs of metabolic strength training—circuits, combinations, and complexes—to accelerate your metabolism, maximize fat loss, and maintain muscle.
Inside you’ll find these features:
• More than 150 exercises using barbells, dumbbells, resistance bands, machines, and body weight
• Realistic nutrition recommendations for staying healthy, maintaining muscle, and regulating your metabolism
• Step-by-step instructions, photos, and advice for performing and sequencing the most effective fat-loss circuits, combinations, and complexes
• Warm-up and cool-down exercises that include stretches and self-massage techniques to activate or restore muscles
• Home-, gym-, and body-weight-based workouts along with comprehensive programming for losing fat quickly and keeping it off
Whether you’re a beginner looking for a step-by-step guide to fat loss or a seasoned fitness professional looking for new exercises to spice up existing routines, Strength Training for Fat Loss is the safe program that produces results.
5 star guide to metabolic resistance training for fat loss
I recommend Strength Training for Fat Loss to my own clients on a regular basis when their goal is maximize fat loss through resistance training, to save time, and especially when the goal involves doing something different than traditional strength or bodybuilding-style programs. Nick teaches how to optimize resistance training design to give the best of both worlds – building strength and muscle along with increasing the metabolic effect of training to burn more fat at the same time.
Metabolic weight training, circuit training and resistance training with complexes are very popular and not exactly brand new at this point in time – the basic concept has been discussed before in many other books and online programs. However Tumminello approaches the subject in a way that makes this book different.
Even when his workout programs are time-bound, you can use what you learn in this book over and over again for life. That puts this book in the category of “great reference book” to keep on your shelf for life and refer back to it through the future.
This is what I like about Nick’s approach the most: He gives you resistance training templates, which means the general category of exercise (movement pattern), and then he fills about 90% of the book with exercise instruction, including excellent black and white photos. By keeping chapters on theory and background to a minimum and allowing so much space dedicated to explaining the exercises, Nick is able to do two things:
1. All the basic exercises are included – Nick doesn’t assume everyone knows how to perform a squat or lunge or Romanian deadlift, so he devotes space to these fundamentals.
2. He also includes unique and unusual exercises that most people have never even heard of.
Some examples: Angled rotary press with the end of an Olympic bar (aka “Land Mine” or T-bar), Liberty Press, Shovel Clean, “Uppercut” press, Break Dancer Push up, Core bar cable press, and so on.
The mixture of the fundamentals and the unusual, lesser-known exercises ensures that you are unlikely to get bored. Also, by including the basics, the author has made sure not to turn this program into a novelty. Popularity of various fitness trends may come and go, and metabolic training is riding a high of popularity right now. But whether it fades or not, it is unlikely that this program will ever get placed in a training “fad” category.
The exercises use the following equipment: barbells, dumbbells, a T-bar or barbell in a “land mind apparatus,” kettle bells, elastic resistance bands, cable-pulley exercises, and body weight exercises. A bench and exercise mat are also helpful’ There are even a handful of machines (not many though) where the best way to focus on one muscle is on the machine (lying leg curl for example). It’s not necessary to own all this equipment if you train at home – you can use the exercise templates to make substitutions with whatever equipment you have available.
As I mentioned above, Nick gives you workout program templates. I won’t spoil the whole thing and give you all of them, but just so you know what I’m talking about, here’s one example that’s called the Big Four Circuit.”
1. Upper body pulling exercise
2. lower body leg exercise
3. upper body pushing exercise
4. lower body hip exercise