FTS presents AFTERBURN TRAINING MODULE (ATM)
If you want to blast away the fat, enjoy impressive 6-pack abs and have explosive muscle then this is going to be the most important message you’ve ever read.
The truth is that almost any training regimen will get you SOME SORT of results. The problem is continually getting results as you get stronger, bigger, and leaner. Most people do the same workouts over and over again without even the slightest change. Because that’s what they’ve been told to do. Well, it’s time to change the mindset and learn how to make progress with your program. Enter: FUSION TRAINING SYSTEM AFTERBURN TRAINING MODULE (ATM)
What is ATM? ATM is a training methodology from Fusion Training System which combines four different ways to progress with a workout into one program.
- The number of repetitions performed for each exercise.
- The load used for each exercise.
- The length of rest periods between exercises and rounds.
- The number of times a circuit of exercises is completed.
The idea is to combine all these four methods to slightly modify your workout each time you perform it. This prevents you from getting bored from your training, prevents your body from adapting to the training stimulus, and makes your workouts much harder.
Let Me Tell You What This Isn’t. This isn’t another recycled training system filled with the same old same old you’ve seen a million times before. This isn’t more clichéd advice telling you to work out longer and harder, preaching another fad diet or telling you to drag yourself out of bed every single day at 6AM so you can spend long, grueling hours trapped at the gym running mile after endless mile on the treadmill and lifting rep after rep after rep. This isn’t a dangerous, unhealthy, extreme way to lose a little bit of weight fast while causing serious long term damage to your body... only to see the weight come back anyway.
What this is is a powerful and healthy way to absolutely blast away your fat. We all have three kinds of muscle fiber: slow twitch fibers, intermediate fibers and fast twitch fibers. Slow twitch fibers are the muscles we use in our everyday activities. They react slowly and aren’t very strong but they can keep working for a long period of time. Think of a marathon runner who isn’t very fast or very strong but can run for mile after mile. On the opposite end are the Fast Twitch Muscle Fibers... these are the ones we use for sudden fast and strong movements. They’re also the ones that give us bigger more defined muscles. If slow twitch fibers are a weak skinny marathon runner, then Fast Twitch Fibers are a strong explosive Olympic Sprinter. Most of our body though is made up of Intermediate Muscle Fibers. These are the inbetweeners that are nothing special but manage to get the basic job done. They have the potential to be so much more but... Because Intermediate Muscle Fibers are adaptable. Which means they change based on your workout. By doing the same old workouts that focus on how long you can work out and how many reps you can do, you’re turning your Intermediate Muscle Fibers into slow twitch fibers. The right workout would focus on Fast Twitch Fibers and would actually turn more intermediate fibers into fast twitch. Not only would you get faster and stronger but the process of turning intermediate fibers into fast twitch fibers burns a crazy amount of fat and calories.
Fat loss is all about caloric expenditure. We must burn more calories than we take in, and the real key to doing this, as mentioned before, is not aerobic training, which will burn calories while you are doing it, its anaerobic training, which burns calories while you are doing it AND increases the calories burned for hours afterwards.
In the case of weight training, if we build muscle and keep it, that burns calories forever more. Even when you sleep! The key with anaerobic training is ‘excess post-exercise oxygen consumption’ (EPOC). Anaerobic exercise burns a ton of calories while you are performing it. However, the metabolism remains elevated following this type exercise. This was, at one time, referred to as the oxygen debt, but is now referred to as the EPOC. The recovery of the metabolic rate back to pre-exercise levels can require several minutes for light exercise (aerobic training), several hours for very heavy exercise (anaerobic cardio training), and up to 12 to 24 hours or even longer for prolonged, exhaustive exercise (interval training or circuit weight training).
The EPOC can add up to a substantial energy expenditure when totaled over the entire period of recovery. If the oxygen consumption following exercise remains elevated by an average of only 50 ml/min or 0.05 liter/min, this will amount to approximately 0.25 kcal/min or 15 kcal/hr. If the metabolism remains elevated for five hours, this would amount to an additional expenditure of 75 kcal that would not normally be included in the calculated total energy expenditure for that particular activity. This major source of energy expenditure, which occurs during recovery, but is directly the result of the exercise bout, is frequently ignored in most calculations of the energy cost of various activities. If the individual in this example exercised five days per week, he or she would have expended 375 kcal, or lost the equivalent of approximately 0.1 pounds of fat in one week, or 1.0 pounds in 10 weeks, just from the additional caloric expenditure during the recovery period alone.
This is the key to maximizing the return on your exercise investment. The next obvious idea is – if you trained the next day while your metabolism is still elevated, will we have an even higher return – is the effect accumulative? Is the whole greater than the sum of the parts? Science has yet to give us an answer, however in the real world, I think so. I have seen amazing results with my clients using this exact protocol.