1. There is a Fat Burning Zone
Yes technically there is a fat burning zone, although it is misleading. In this zone you will burn a larger percentage of fat than any other macronutrient. However, in the grand scheme of things, when you exercise at higher intensities, you will burn a lower percentage of fat compared to protein and carbohydrates, but the overall amount of fat you will burn is much higher than in the fat burning zone.
2. 3 Sets of 10 repetitions are best
The concept of 3 sets of 10 reps was established by Delorme in the 1940s as a way of helping rehabilitate World War II veterans. He prescribed 50% of their 10 rep max (10RM) in the first set, 75% of their 10RM in the second and 100% of their 10RM in the third set. However, nowadays the percentages have been dropped from the sets and the loads remain consistent throughout the 3 sets.
The number of sets and reps will depend largely on your goals, training history and where abouts you are in your programme. If you keep to the same set and rep range then you will find that you will start to plateau. (stay at the same weight, size, muscle mass etc).
3. Cardio Vascular (Aerobics) is Best for Fat Burning
This is one of the biggest misconceptions in the exercise and weight loss world. If long, slow steady-state aerobics was the key to fat loss every person who crosses the finish line of a marathon or Iornman would have very low body fat. Whilst you will burn some fat, it is not as effective as other types of energy system training such as resistance training and higher intensity interval training.
4. Train Large Muscle Groups Before Small Ones
Yes, in theory true. However, the body does work as one synergistic unit, so in reality, you can’t isolate muscle groups anyway. The best way to work around this is to focus on the weaker areas first regardless of size.
5. Work the Core Last
This will depend largely on your workout. If the focus of your workout is smaller muscle groups, then work your core muscles first. If your workout is focusing on larger muscle groups then you may wish to complete them at the end of the session.
If you would like a programme written specifically for you and your goals then, come and join me at PB Fitness.