1. FAT LOSS RESULTS FOR
BUSY ADULTS
Brett Klika
IDEAPersonal Trainer of the Year

2. • Examine busy adults biggest obstacles to fat loss
(and what we can do to help)
• Take a look at the whole physiological picture of
fat loss
• Create programs that facilitate efficient fat loss
within the constraints of busy adult life
Today

3. Fat Prevention Vs. Fat Loss
The Reality of the Fat Loss Client

4. • Lack of time
• Poor nutrition
• Poor sleep
• High stress levels
• Age
• Sit too much
• Exercising too hard, or not hard
enough
Barriers to Blasting the Bulge

5. Educate
• Break bad habits with simple new habits
Facilitate
• Short, simple, and efficient exercise programs
• Stress management (breathing)
What Can We Do?

6. • Lean muscle mass is a significant
contributor to BMR.
• BIG training stimulus to create BIG
hormonal response to increase lean muscle
mass.
• Not the whole story…
Fat Loss Phys 101

7. Sufficient stimulus comes from:
• High neural activity
o High muscular force
o Multi-joint movements using large muscles
• Demanding physiological environment
o Increased lactic acid accumulation
o Decreased rest times
o Increased work times
Fat Loss Phys 101

8. BUT!!!!
• Under duress, hormones for muscle growth can
be temporarily decreased.
• During recovery they rebound
• Availability of muscle building, fat burning
hormones depends on recovery!
Fat Loss Phys 101

9. Training dynamics
• Hard when it’s supposed to be hard
• Easy when it’s supposed to be easy
It’s all about the hormones
The Yin andYang of Exercise for Fat Loss

10. • Simple
• Balanced
• Dynamic
• Measured
• Complimentary to lifestyle
Programming Fat Loss for Busy Adults

11. • Crab raises 30 seconds
• Swimmers 30 seconds
• Clam shells R 30 seconds
• Clam shells L 30 seconds
• Slow mountain
climbers/Downward dogs 30
seconds
• Step-up squats 30 seconds
• Standing lunge hop/rotate
30seconds
• 1-leg static reaches R 30
seconds
• 1-Leg static reaches L 30
seconds
• Crazy jacks 30 seconds
Warm-Up: The Opposite of Sitting

12. Pushes
• Push-ups
• Bench press
• Military press
Pulls
• Horizontal
• Vertical
Quad
• Squats
• Split squat (multi
planar)
Hip
• Deadlift
• Swings
Torso
• Chop
Primal
• Stand ups
• Crawls
• Skip (multi-planar)
MetabolicResistance Training- Keep it Simple

13. • Support position (upper/lower body)
• Limbs loaded (1, 2, or alternating)
• Tempo
• Movement complexity (combined
movements)
• Resistance
MeasuredVariation: Neural Overload

14. • Work time
• Rest time
• Exercise combinations
MeasuredVariation: Physiological Overload

15. Day 1: High Intensity
A. Shoulder width push-ups (push)
• 10 in 30 seconds
• 30 seconds rest
B. Shoulder width overhead wall squats (quad)
• 30 sec w/
• pause at bottom
1
A. No-hand stand ups (primal)
• 45 seconds (goal more than 10)
• 10 seconds rest
B. Wide horizontal rows, 1-arm elevated (pull)
• 10 in 30 seconds
3
2 A. Narrow stance chops (Torso)
• 12 each side
• No rest
B. Deadlifts to wall 30 seconds (Hip)

16. Day 2: Moderate Intensity
A. Alternating dumbell bench press (push)
• 20 in 30 seconds
B. Goat bag swings (hip) 10
1
A. Wall lateral lunge (quad)
• 10 each side
• 30 seconds rest
B. Horizontal row (pull) 10
2
A. Kneeling chop lifts (torso)
• 10 each side
• 30 seconds rest
B. 40 yard no-arm skips
3

17. Day 3: High Intensity
A. 1-leg lunge (quad) 10 each leg
• 30 seconds rest between sets
1
A. Opposite arm/leg military press (push) 10
repetitions each arm (pause at the top)
• No rest
B. Alternating bent row (pull) 40 seconds
• No rest
C. Forward/back crawls 20 yards
D. **Push-up/Jump Squat/Hip Raise Challenge**
2

18. High intensity day:
1. 5 min warm-up
2. 60 seconds fast
3. 60 seconds recovery
4. 10 reps
5. 5 minute cool down
Low intensity day:
1. 30-60 minutes pace for nose-
breathing
Day 4/5 (on their own)

19. • Change variables/training days/exercises every 4 weeks
• Have something that is observable and measurable!
• Higher intensity (less rest, etc.): Great initial hormonal
response but often decreased strength and greater
injury risk over time.
• “Lower” intensity (more rest, etc.): Great initial
hormonal response from increased force production,
optimal for technique and learning but hormonal
adaptation fades over time.
ProgramDynamics

20. Physiology of breathing and fat loss
• Crocodile breathing
• Nose breathing
• Controlled breathing
Breathing

21. To get efficient fat loss results for busy adults…
1. Educate on hormonal health.
2. Simplify programming with measured variables.
3. Facilitate a hormonal response.
4. Create a training dynamic.
5. Breath!
In Conclusion

22. Thank You!!!
Brett Klika
www.spiderfitkids.com
www.7minutestofit.com