We’re getting down to some basics this week, addressing beginner jump rope workouts, whether you need to drink protein supplements, the bare minimum equipment for a heart-pumping fat loss workout, and alternative exercises if you’re working around past injuries. But first, we get a little technical, answering whether infrequent calorie-spikes (otherwise known as re-feeds or cheat days) are beneficial to a fat loss program.
- What Is The Best Beginner Jump Rope Routine?
- Do Infrequent Calorie Spikes Help Fat Loss?
- Best Alternative to Clean and Presses?
- Do I Need Heavier Dumbbells?
- Should I Drink Protein Powder?
Question #1 | What Is The Best Beginner Jump Rope Routine?
20-30 seconds of jumping
30-60 seconds of rest
Repeat 6-10 times
Make sure you give yourself enough recovery time between intervals to slow your heart rate and catch your breath. Start with fewer and shorter intervals with more rest time, and work your way up to doing more intervals for a longer period of time with less rest.
If you don’t have a timer or don’t want to pay attention to a clock, you can count 50 rope jumps and then rest until you’ve slowed your breathing and rate rate to a comfortable level, then repeat. For a couple more jump rope articles, check out “How to Jump Rope Like a Pro” and “7 Jump Rope Workout You Should Try“. “
– Kristin (Kristin Rooke, CSCS, CPT)
Question #2 | Do Infrequent Calorie Spikes Help Fat Loss?
I wanted to get your thoughts on a technique of mine…
Every Friday night, I like to administer what one could call a “Metabolic Shock” to my system by drinking a vast amount of alcohol (8 drinks or so), occasionally followed by a large, calorie-dense meal in the early dawn. From Monday through Friday, I return to an impeccable, fat-free 1800 calories per day diet, while my belly fat is assaulted by daily sessions of grueling interval cardio.
While I have no scientific proof of the impact of my Metabolic Shock strategy, the philosophy behind it is, as you may have guessed, to keep my body guessing and kick my metabolism into higher gear. With a low calorie count and intense cardio sessions during the week, I am concerned that a prolonged low-calorie effort would decrease my basal metabolic rate and sabotage my cutting cycle.
What are your thoughts on infrequent spikes in calorie intake for fat loss?”
If you’re a young guy, you can probably get away with something as prescribed as your “Metabolic Shock”, as I’ve seen countless younger guys do such things on the weekend with concerns to alcohol consumption and I wrote an article that describes these situations (See: How to Have a Huge Feast Without Gaining Fat).
With that said, leptin levels tend to drop when you’re on a diet, quicker than you actually lose fat, and something like a metabolic shock tends to help bring leptin levels back up (although it usually takes a bit longer than a night to fully bring them up to baseline). Therefore, “metabolic shocks” do have some usefulness in helping to keep your metabolic rate running at a more normal level over the long-term. With that said, I would probably not drink so much alcohol if you’re in a fat-loss cycle. Once you get to a place where you’re more interested in maintenance, you could add some more alcohol and work the system you have. Here are some of the reasons why I recommend less drinking during a fat loss cycle: (See: Alcohol and Weight Loss)”
– John ( John Leyva, CSCS, CPT)
Question #3 | Best Alternative to Clean and Presses?
I had wrist surgery a while back so doing a standard hang clean with a barbell is not an option for me. I think the DB clean and press is an excellent alternative, and I think the single arm DB clean and press puts even less pressure on the wrists and is a smoother, easier movement where you can still lift some good weight. Good luck!”
– Marc ( Marc Perry, CSCS, CPT)
Question #4 | Do I Need Heavier Dumbbells?
I’ve read several of your articles and I’ve read more than once that if you’re not gasping after the workout you’re using too little weight. I think that’s my main problem. I’ve tried your dumbbell complex routine and found that I don’t get the “I-want-to-die” feeling. Do you recommend increasing the number of reps and cycles, and decreasing rest time, or just stop fooling around and go off and buy a worthy set of dumbbells?”
Getting some heavier DB’s would definitely make the workout a bit harder. There are 25lb adjustable dumbbells that are around $150 on Amazon. Aside from that, I think a pull up bar for pull ups is ideal. Then consider a weighted vest as well. That’s really all you need for some awesome workouts.”
– Marc ( Marc Perry, CSCS, CPT)
Question #5 | Should I Drink Protein Powder?
If I have a low-average level body shape (kind of thin) and my goal is to be lean, fit and have some muscle, should I drink protein power and which type? I’m a beginner and I’m new to this. I went to the gym and my friends told me to do split workouts as opposed to the full body workout for beginners provided by the “Fitness buddy Free” phone app. What is your advice? What should I do to reach my goals?”
– Kwesi (Kwesi Peters, CPT, Community Manager)