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Weight Loss And Periodization Programs

Periodization programs of all kinds have become the defacto approach to sports training for strength and speed. Problems can arise when combining a regular weight loss diet with a periodization program. At all times, you want to ensure that the body can manage the stress placed on it while still allowing you to lose weight and make athletic gains.

A typical weight loss program restricts overall calories and most these days restrict total carbohydrates as well. The idea is to manage the blood sugar response by controlling the release of insulin. This has been proven to be an effective form of diet for everyone from bodybuilders to stay-at-home moms.

A periodization program recognizes that it is impossible to always make gains in strength or speed or overall endurance. Traditional weight lifting programs talk about doing 3 sets of 10 reps per exercise and then trying to increase the weight from exercise to exercise. If you add weight using 5 pounds per workout and work out 3 times a week, that would be over a 500 pound increase! This is clearly not possible.

A typical periodization program divides the calendar into phases such as “recovery”, “strength”, “endurance” and “maintain”. The idea is that in one phase you focus your training on a specific type of exercise. If there’s a competition or goal you’re working towards, phases and calendars are adjusted so you peak before the event.

You don’t want to be on a 12-week weight loss program and be in the middle of a 10-week periodization phase for maximum strength. Your body will be overstressed and this will hinder, not help, your weight loss efforts. Training for maximum strength requires adequate carbohydrate and protein intake and is actually effective in your fat loss efforts.

The periodization phase does not have to last several months. The length for one phase can be shortened up to a day! This form of periodization program is called “wave period” and has you exercise 3 days a week usually with a different focus on each exercise. One day focuses on strength, another on speed, and another on endurance.

This type of periodization program is ideal for melting fat when combined with adequate protein intake (at least 1 gram per pound of lean body mass) and healthy carbohydrates. The advantage of this approach to weight loss and periodization is that the program has the body emphasizing a different part of each workout.

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