ShareScience + Sweat = Fat Loss + Anti-Aging
By Shawna Kaminski
Author: ChallengeFatLoss
Science. Who’d a thought applying liberal amounts of it would help with your fat loss?
There are a lot of misconceptions about fat loss out there. I should know, I’ve been on the planet since the ice age and I’ve seen it all…Well, not really, but I’ve been around the fitness biz for about 30 years so I’ve seen a lot of things come and go and I know what works.
Hey, I’m Kate’s Canadian friend, Shawna K. You’ve seen me on this fabulous blog several times, here and here for example.
Now Kate is just a baby compared to me, chronologically speaking, but she’s switched on where fitness and fat loss are concerned. We’re both members of the ‘fitness science-geek society’ because we love to use science when creating programs to get results for our clients.
You can read about one of my scientific principles towards training here. (You’ll also see a 51 year old’s abs – I think you’ll be pleasantly surprised).
Like most folks, I’m looking for an ‘anti-aging’ magic bullet and believe I’ve found it. It’s not a pill or potion, but it must be applied liberally to all areas of your body as if it were a lotion…what is it?
Good old fashioned SWEAT.
Yep, doesn’t sound too sexy does it? But like Kate says, it will give you ‘sexy results’.
I’ve studied the science behind fat loss for many years and have come up with something I call M2A.
M2A will battle your bulge and will also keep you youthful.
Most people think that as we age we have to accept a few certainties, one of which is an expanding waistline and lower performance or inability to train as we did in our youth.
Bullsh*t – oops, I mean: that’s CRAP.
When training properly, you can have an amazing physique AND you can also match or even out perform your former self physically.
Let’s look at the four aspects of physiological aging and how my M2A training method addresses each one.
Mechanical Aging
Mechanical components of our body include muscle, bones etc.
Bad news: We can lose as much as 10% of muscle mass per decade after the age of 30.
The answer? Resistance training.
*Resistance training is the cornerstone of M2A training.
Metabolic Aging
Metabolic functions control the breakdown of macronutrients to produce energy to move.
Bad news: A reduced sensitivity to the neurotransmitters responsible for energy production is related to a 30-50% reduction in maximum heart rate between the ages of 25 and 85.
As well, the ability to use oxygen to fuel physical activity can decline at a rate of 10% per decade after the age of 25.
The answer? High-intensity anaerobic exercise with short rest intervals (30-60 seconds).
*HIIT is the second cornerstone of M2A training.
Neurological Aging
In this case, let’s concern ourselves with the neural activity that’s going on in your head.
Bad news: There’s a direct link between sedentary lifestyles and the onset of memory loss or impaired cognitive function.
Exercise helps with better brain function. Researchers Chang and colleagues found that resistance training could positively affect cognition, information processing, attention, memory formation and executive function.
Good news: My M2A style resistance training not only builds a strong body but also a strong mind.
Hormonal Aging
Well, hormones control a number of functions in our bodies, do we need to have ‘that’ talk?
Bad news: Minimal levels of strenuous physical activity and the loss of muscle mass can reduce the levels of anabolic hormones responsible for supporting muscle growth.
Good news: High-intensity exercise is responsible for the production of necessary anti aging hormones (specifically testosterone, growth hormone and insulin-like growth factor-1) that can improve appearance and extend functional lifespan.
Immediately after M2A style exercise the body produces elevated levels of testosterone (T), growth hormone (GH) and insulin-like growth factor-1 (IGF-1).
Are you sold yet that exercise will keep you young?
M2A training sets up the ‘perfect storm’ from various anti aging perspectives.
Here’s a sample bodyweight Challenge Fat Loss workout that’s perfect for beginner through advanced people no matter what your age.
Try the following 7-Exercise Challenge Workout:
1) Cross body mountain climber
2) Prisoner reverse lunge
3) Double jump burpee
4) Overhead 1.5 squat
5) Get up
6) Sit out OR mountain climber
7) Plank alternate leg lift <= I love this move
Set your timing device for:
Advanced – 40 seconds work/10 seconds rest
Intermediate – 30 seconds work/10 seconds rest
Beginner – 20 seconds work/10 seconds rest
Become a member of the ‘fitness science geek society’ with Kate and I – use scientifically proven methods to rid you of your belly fat and help you stay young. You can find 16 follow along videos HERE in my Challenge Fat Loss program.
About Shawna K
Shawna Kaminski is a retired schoolteacher of 20 years who’s found her passion in the fitness industry. She’s parlayed her ability to teach and her love of training into programs that you can directly benefit from. Shawna just turned 51 years old, is a mother of two teenagers and understands how busy life can be. Her workouts are short and intense and often can be done anywhere. She’s always up for a challenge and shares her fitness challenges with you. Currently she runs her own fitness boot camps and coaches clients in person and online with her amazing result getting programs.
