fitness
Focus on
the fat
Fat loss, not weight loss, is the key to a truly healthy
transformation. Jonathan Green explores a unique
interval-based training program that focuses on
measurable performances to improve body shape
Women’s health & Fitness
60
www.womenshealthandfitness.com.au
You Say You
Don’t Have Time
N
obody was born
with a weight
display panel in
the middle of
their forehead. Yet many of
us become obsessed with
our weight number as it
appears on the bathroom
scales. In reality, the greatest
satisfaction comes from
looking good or receiving a
genuine compliment from
a friend, regardless of what
your magic number may be
at the time.
In recent years, the focus
has shifted from weight loss
to fat loss, a philosophy that
promotes a healthy, easyto-maintain body shape. If
you’re looking to fast track
this process and desire a
structured workout, formal
fat loss classes may be the
answer. We road-tested
one Melbourne-based
program that prides itself
on achievable, long-lasting
results. Here’s what we
found out.
lean not mean
“Our programs are about
fat loss, not weight loss,”
says Heavy Haulers cofounder Neale Trollope. “It’s
an important concept that
we try to get everyone to
understand. It’s too easy to
focus on kilograms when
what we really want is an
improved body shape and
more energy in our lives.”
Time Chasers, an
interval-based program
run by the company, aims
to improve strength and
fitness, while increasing
lean body mass. The net
result is substantial fat
loss and an improved
body shape by increasing
participants’ metabolism.
Sound suspiciously like a
boot camp? Think again.
“We’re not a boot camp,”
Trollope says. “It is not about
lifting ropes and carrying
tyres around hills and over
sand like we’re training
for war – and I think that’s
something that has made us
just as attractive to females
as males. Plus the exercises
encourage an athletic body
shape, not heavy weightlifting muscles.
“All our programs are
completely measurable.
We take complete
measurements in weight,
girth and body fat from all
over the body. Then every
exercise is measureable
through either time or
distance and recorded
to compare and use as
inspiration for next time.”
First person
account
Evelyn Marcou has
completed three sessions of
the Time Chasers program
and says she is thrilled with
the results.
“Last year I realised just
how much I’d let myself go,”
she says. “I got back into a
bit of jogging and swimming
and started to see some
kilos dropping off, but
didn’t look or feel all that
different. A friend suggested
trying the program and
the difference has been
incredible.”
In the first program
alone, Marcou saw an
overall reduction of 22 per
cent in body fat pinch test
recordings after only four
weeks. At the completion of
her most recent program in
late March, that cumulative
figure had increased to a
30.5 per cent reduction.
“I think I’ve lost about
8kg since November,”
Marcou says. “But to be
honest I don’t really care.
The difference in how I feel
and look in my body shape
and overall fitness is what I
now worry about.”
The results can be
attributed to an increase in
lean muscle mass, which
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www.womenshealthandfitness.com.au
61
Women’s health & Fitness
fitness
improves the metabolic rate – and
that gives the participant a greater
capacity to burn body fat.
“Most people believe cardio to
be lengthy, low-intensive exercise
done on a treadmill, cross
trainer and bike. However, there
are many studies to prove that
repetitive short, sharp, intense
bursts of exercise elicit greater
training and fat burning results.
Our programs are based on these
training principles,” Trollope says.
“The right training equipment
provides an effective way of
creating resistance – and to
overcome a resistance requires
output. This increased output
generates lean body mass,
which means you burn more
calories every day.”
sequence of execution. In simple
terms, participants are not in
unnatural body positions so they
should not hurt themselves or
cause injury.
“Without sounding too
technical, the program is what
we call concentrically loaded
(positively loaded),” Trollope
says. “That means that in
whatever exercise you are
undertaking, you are generating
the force and the output rather
than receiving the force back
into your body. And that means
you are less likely to get deep
tissue muscle soreness.”
Each course runs for a
specific period of time, with
each new program introducing
all new exercises. So when
participants come to the end
of a course, they can start all
over again with a whole new set
of challenges – and avoid the
dreaded curse of boredom.
“I like the fact that it runs
for a set period of time,” Evelyn
says. “It means that I’m working
towards a visible goal with a
focus to beat my personal best
within that timeframe. And at
the end of it there’s a sense of
achievement and noticeable
results. Then when I start again I
have the variety and challenge of
all new exercises.”
After completing the Time
Chasers program in late March,
Marcou travelled overseas
and missed the next program.
Returning in early May, her
measurements had remained
largely stable, with some small
reductions in specific areas.
“That was very encouraging,”
she says. “It proves to me that I’ve
achieved more than just weight
loss from a fitness program. To me,
I now have a different approach to
my life; I eat differently, I exercise
more effectively and balance that
in a manner that I know I can
maintain. And with that, I feel I
have an energy that flows through
everything I do – let alone the fact
that everyone tells me I look great.”
For more information visit
www.heavyhaulers.com.auc
Measurable success
In the Time Chasers program,
participants undertake three
different exercises to a round,
with three rounds making up a
complete session. Each exercise
is made up of four attempts at a
predetermined set distance with
45 seconds allocated to each
effort. The level of recovery is
dependent on how quickly the
exercise is completed.
Each participant records their
own time on a personal sheet
and the focus is purely on beating
your previous time.
“I suppose you would say
there is a competitive feel, but
not in the traditional way,” Marcou
says. “The sole focus for me is
simply beating the time I set
last week. If I completed it in 18
seconds last week, I’ll be aiming
for 17 seconds this week. It’s
as simple as that. But you can’t
help but be drawn into the group
dynamic and that encourages you
to do better.”
All of the exercises are based
on fundamental movements of
dragging, pushing, pulling and
throwing various objects – with
minimal or no running and
impact – so there is a natural
top tip
PHOTOgRAPHY: PHOTOLIBRARY/ISTOCkPHOTO
Put the scales away
and measure yourself
based on how you look and
feel – you’ll be surprised at
how easy it is to monitor
your wellbeing
Women’s health & Fitness
62
www.womenshealthandfitness.com.au