The 7 Steps to Fat Loss
7 Steps to Fat loss
4902 Golden Quail Suite 102 San Antonio, TX 78240
Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
Disclaimers / Legal Information All rights reserved. No part of this book may be reproduced, stored in a retrieval system or or transmitted in any form or by any means, without the prior written permission of the author/publisher, except in the case of brief quotations for the purpose of writing critical articles or reviews. Notice of Liability The author and publisher have made every effort to ensure the accuracy of the information herein. However, the information contained in this book is presented without warranty, either express or implied. Copyright Information Copyright 2013 Octane Performance Training, LLC www.octaneathleticperformance.com
Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
About Octane Athletic Performance We are a sports performance gym dedicated to creating better athletes through speed development. We use an integrative approach of strength, power, mobility, core and energy systems development to create our exercise programs. And all that is just a long winded way of saying: we are very good at what we do. We have used our expertise to create fat loss programs because we understand the importance not only to our athletes but to the majority of people today. Visit the website below to about some weight loss and other success stories of some of our individuals who have trained here. http://www.octaneathleticperformance.com/pages/successstories The goal of this book is to educate and motivate you, the reader, to take action in their fat loss journey.
About the author Jason Benavides is the owner and a coach at Octane Athletic Performance. He has his undergraduate degree in biology and is a graduate student at UTSA in the field of Exercise Science. He started training athletes in 2000 as a volunteer at a sports performance facility. A combination of an interest in athletics along with a family history of health related deaths and disease led Jason to focus his energy on helping others in the exercise field. Jason is certified through the National Strength and Conditioning Association (NSCACSCS). He was one of the strength and conditioning coaches for the UTSA roadrunner athletics the summer of 2012. He uses his expertise to help develop effective training programs for the clients of Octane AP. Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
His interests are in competing someday in the 200m sprint nationally. He also enjoys helping his clients excel in whatever goals they choose. His specialty certifications are through USA Track and Field, has attended Athletes Performance mentorship program, and is continually trying to improve his craft by attending continuing education seminars.
1. Goal setting Becoming clear on your goal is the first step you want to take on any major undertaking. yes people have achieved high level goals without doing this but they are the exception rather than the norm. Once you know where you want to go, lose 100 lbs versus become a heavyweight WWF wrestler, we can now start moving towards your goals.
2. Current assessment. Where are you right now? Do you have strong legs or strong upper body? Are you flexible or rigid? What are your natural strengths and weaknesses? We want to use our strengths to our advantage and minimize your weaknesses. For example. if your weaknesses are a bad right shoulder from playing year round volleyball then we probably don’t want you starting with sets of 20 pushups. If you have strong legs. Then lets use that to our advantage. Let’s focus on lower body Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
exercises to create a caloric deficit. Bodyweight squats may be your best friend. Now that you know where you want to go and where you are, you can create a plan to reach your goal!!
3. Get a coach!! A coach is someone with more experience that can help you reach higher levels of success. From the youth athlete, to Michael Jordan to the President of the United States, they all have a team of coaches and advisors in their corner to lift them up and guide them to their goals. One of my favorite coaching stories is of the boxer “Iron” Mike Tyson and his coach. We all know Tyson as a very unstable character. Well that wasn’t the case when he had coach Cus D’Amato in his corner
D’Amato took Tyson out of reform school as a young teenager, taught him his boxing style and focused Tyson’s energy to becoming a world champion. This led to Tyson becoming undefeated and later a world champion. Soon after Tyson accomplished the world champion title in 1986 D’Amato died and Tyson’s struggles elevated. Tyson admitted “After he [D’Amato] died I started drinking and doing drugs. I lost the desire to fight.” Find someone who is where you want to be. Either they have travelled the journey that you want to take or they are already there. They can give you insight into mindset and/or actions Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
steps to take you there right now. Can you get there without a coach? Possibly. If you do get there, you will probably waste a lot of time and money. Who can you think of that can help you? We have a dedicated team of experts at Octane Athletic Performance who have spent years studying and applying fat loss strategies to help people improve their lives. Finding a coach is an art. What is important in a coach for you? Personally, I want someone who I can easily communicate with and understands me. I don’t want anyone who is bossy but rather knowledgeable. So for me rapport is essential. Find what works for you. Achieving your goals is not an overnight issue, so you want someone who you can see yourself spending an excess amount of time with. You also want someone who will put in the work to get you results. Yes, this may not be the cheapest coach, but it should be the most effective for your money. One essential part of your coach evaluation should be asking how he will assess you and track your results.
4. Nutrition In fat loss if strength training is king, nutrition is queen and the queen rules the house! Below are guidelines that have been proven to increase fat mobilization and fat loss. Some guidelines are listed below: ● Drinking one ounce of water per pound of body weight ● Eating every 23 hours ● Supplements should included multivitamins and omega3 fish oil ● Stay away from sodas, even if they say they have 0 calories. ● Sleep at least 67 hours per night ● Eat breakfast → Breakfast is the foundation for your day, so start it right!
Now the fun part. Lets start moving!!
Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
“Whether you think you can or you think you can’t, you’re probably right.” Henry Ford
5. Frequency After working in a big box gym for almost 5 years, I would see very common mistakes on new members. The most painful to watch was the beginner fired up on their first week membership ready lose fat they gained over 5 years in one week! While their heart was in the right place, they didn’t heed the advice to start slow. One instance I met 2 women, who had over 40% BF spent 2.5 + hours their first 2 days in the gym. I approached them and gave them advice on how they could more effectively achieve their goals but they dismissed me. After day 2 they were never seen again. Your body and schedule need time to adapt. Personally, I love to workout and could spend 2+ hours easy most days but it hasn’t always been this way. My body is now at a point where I can handle these high intensity workouts. When I get back on marathon or half marathon programs, I start with 2 mile runs. My suggestion to you is to alternate high and low intensity days. One day workout for 2030 minutes, followed by a 4050 minute workout. The shorter workout can be at a higher intensity while the longer can be focused more on volume. For fat loss, you want a to include a combination of strength, interval and slow training. Total you want to train for 56 days per week. As you can understand now, you will be training a lot so forget about a 3hour workout day one.
6. Exercise selection This is the meat of this book and if you follow this section in your workouts, you will see great results. Strength training This should be your number 1 focus. Study after study show weight training to be more effective for fat loss over the course of 48 hours (and more) versus cardiovascular training. Practical Evidence If you look at the body of a sprinter versus a long distance runner, there is a slight difference in the body fat. While I enjoy some running for recreation, it isn’t my primary or secondary focus for fat loss. I have a collegiate distance running background at University of Texas at San Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
Antonio (Go Runners) so I understand the training distance runners put in to keep their body in shape. Elite runners are completing 70 100+ miles per week, on long distance plus interval runs to maintain their body composition. On the opposite end of the spectrum, sprinters can run less than 15 miles per week and have a lower body fat percentages. Which workouts would you rather do?
Spend 23 hours per week doing strength training. Focus on getting larger muscles involved like quadriceps. Sprints, squats, deadlifts, push ups and pull ups are some great compound exercises to get involved. Boost your resting metabolism and enjoy the results!
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will” Vince Lombardi
Strength training techniques of combinations and complexes are two great ways burn calories fast!! Combinations are two exercises paired together in one continuous movement. A squat and shoulder press can be combined for a squat press. The benefit of using two Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
separate muscle groups is you will slow the time that it takes to go anaerobic in one specific area. The total body will get tired first, you will burn a lot of calories and still build your strength levels.
Two suggestions for these types of sets are ● Timed sets ● Sets and Repetitions Specifics: 610 min for timed sets 35 sets each with 610 reps rest 3090 seconds use medium to heavy loads progress by increasing load, increasing reps or reducing rest time. Complexes use the same piece of equipment done back to back. ie. 5 deadlifts, 4 Bentover row, 5 lunges. Specifics 315 exercises within a given complex 36 sets x 38 reps per exercise rest 3090 seconds use light to moderate weight perform less reps of harder movements more reps of easier movements progress by adding load, reps or reducing rest Interval training If strength training is king in losing fat, interval training is a noble bishop. So what is interval training? It is alternating high intensity exercise with low intensity exercise, such as walking and jogging. This increases the immediate caloric burn and also add a power component to your exercise. Power work burns the highest amount of calories per second. Yes, there is a price to pay for those calories burned but as is with everything worth doing. Research shows One study from the journal METABOLISM shows: •20 weeks aerobic training vs 15 weeks Interval training Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
•Energy cost of aerobic training = 28,661 calories. Interval Training = 13,614 calories (less than half) •The interval training group showed a NINE TIMES greater loss in subcutaneous fat than the endurance group (when corrected for energy cost) Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):8148. Endurance training This should be your last focus when it comes to fat loss. In regards to immediate calories burned, we do see the highest calories burned over the course of an hour. However, after your hour of training, how many calories are burned? The answer is NOT MUCH. Your body burns calories for an average of 435 minutes after you finish doing slow cardio exercise. This is compared to strength training that burns calories 4872 hours after. When it comes to total calories burned, endurance falls very short. If you truly enjoy endurance workouts. Go for it! As a past runner, I understand endurance training can be fun. There is nothing like the feeling of endorphins released after a great endurance workout. However, we do want to debunk the myth that endurance training leads to fat loss. 7. Tracking and Progress You know that you’ve been working hard, the sweat on the ground is proof! But how much stronger are you since last month? How has your rest periods decreased since day one of your current training program. Tracking and good program design have many benefits including: ● Decrease risk of injury ○ Planning increases and decreases in exercises intensities will minimize the chance of injury ● Increased motivation ○ It’s great to see your strength go up and fitness improve. ○ I’m not the only who thinks this, I had a 62 year old grandmother recently flex her biceps at me then ask me to “Look at her guns”. Woohoo! ● RESULTS!!! ○ With improvements in strength, power along with a balanced diet you will see your body looking and feeling better!! A simple excel file or piece of paper with notes, can help you track and get better each day! 8. Putting it together Now that you are an expert in the various exercises methods, we will show simple ways to set Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
The 7 Steps to Fat Loss
up your workout routine. Start with strength training 2 3 days per week for at least 30 min per day, then focus on interval training another 2 days per week at least 20 min each day and then you can focus on cardiovascular training at lower intensities. Great job in completing this guide.
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[email protected] your fat loss actions steps and we’ll send you for FREE your first month of workouts!
Jason Benavides, NSCACSCS Owner/Performance Coach
[email protected] 2107811888
Jason Benavides Octane Athletic Performance 4902 Golden Quail, 78240. www.octaneap.com 2107811888
