60 minute workouts for fat loss are old news (so it seems).
Heck, in some circles, 45 minute workouts for fat loss are considered yesterday’s methods.
I have thought long and hard about my position on the judging a workout’s effectiveness or quality based on the time it takes to complete it.
While I was in Detroit, Michigan working with high-end athletes, our training sessions would take AT LEAST 90 minutes.
Why 90 minutes?
That is the amount of time it took us to from start to finish, working through this simple template:
1) Foam Roll
2) Static Stretch/Mobility
4) Dynamic Warm-Up
5) Explosive (Plyometrics/Jump Training)
6) Olympic Lifts/Power
7) Strength/Core (Tri-sets)
8) Conditioning/ESD (Energy System Development)
Total Time: 90min
This athletic based template was fast paced and continuous. The breaks between each section were for water or timed rest periods. Building an athlete requires focused development of a number of different qualities, and this template proved to be rock solid when it came to getting things done in a timely fashion, and most of all… getting results.
Now, I know that most of my readers are not current athletes. You may have been an athlete at one time (as I was), but reality is creeping up on you with regard to time available to workout. It’s ok. Life happens and we have to make adjustments to accommodate our daily activities.
Some fitness fanatics think that life should be built around your workouts, however, I tend to believe based my own testimonials and my own personal experiences… that your workouts should be designed to fit your lifestyle.
I know that some people are going to take advantage of my last statement, trying to bend the rules to the point where they begin to develop habits of never working out and letting themselves go, but I would hope that most of you choose to maintain a strict training regimen.
In my effort to adapt my workouts around my career and other business ventures, I began to look hard a Javorek’s complex training for fat loss and all around strength and conditioning.
I liked the idea of performing a large volume of work in a small window of time. Javorek’s complex training is perfect for this as it is ridiculously effective for stripping fat in record setting time (15min or less).
Here are some of the training tools that I have used in the past for a complex:
– Suspension Trainers and Weight Vests
KB’s, BB’s and DB’s are what I have found to be the most effective. You can adjust the loading easily with these training tools to fit your strength and conditioning and experience level and quite honestly… the movements just feel more natural using KB’s, BB’s, and DB’s. Sometimes you have to go with your gut when you are designing workouts/programs.
Nothing against suspension trainers or weight vests, but trying to adjust the length on a suspension trainer or remove a weight vest while your eyeballs are popping out of your head from oxygen debt isn’t ideal.
For 3 months straight, I tested the idea that I might be able maintain my body composition and performance levels using just one simple complex template. In the back of my mind, I wondered if I could actually improve my body composition and performance, but I didn’t want to set my hopes too high.
3 months is a long time to use the same general training format, workout after workout. I have to admit that I worried about developing faulty movement patterns or flat out overtraining from the repetitive nature of the self-experiment.