Designing your training for specific hormonal impact and spot reduction

UPDATED THU 21/APR

This is the summary post for the series on how you can use training to impact your hormonal balance – and with this influence in which areas fat will be burned. Well, thats the claim at least. I am still testing. Stay tuned!

The posts in reverse chronological order

  • The template for Dynamic Training here
  • About BIG and small exercises here
  • Programming a generic density workout here
  • My first density workout – description and discussion
  • Overview of the methodology here
  • Data dump here

Except for the actual WOD’s which are here:

  • 24/Mar (half, self-programmed)
  • 21/Mar (full workout as RX’d)

Other posts out there on the same program

  • The Primal Spitfire is planning to go for the whole six weeks – read her account at the Primal Pantry
  • The thread on the topic over at Robb Wolf here
  • The thread on the topic over at Mark’s Daily Apple here
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12 thoughts on “Designing your training for specific hormonal impact and spot reduction

  1. Pingback: Long Overdue Update « The Primal Pantry

  2. Pingback: Spot fat reduction, hormones, and training strategy | Thor Falk

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  4. Thor,

    Hope it’s been going well for you. I’m incredibly impressed by your ability to fabricate your own programs with these methods. Especially considering it takes me about an hour to wrap my brain around the prewritten trainings :).

    Are you planning on doing any of the other Trainings next week, or are you just focusing on Density again?

  5. Well, it is a lot of easier when you do your own, because you can do exercises that you know how to do… My theory is that if you want to achieve a certain metabolic effect, which muscles you use (apart from the big/small distinction) does not really matter.

    Haven’t decided about the other one’s yet. Will certainly give them a go at one point, but when mixing them it is really not clear whether they work as advertised. I also want to focus on my heavy lifting, so I guess I’ll play it by ear.

  6. Pingback: Working out all at once | Mark's Daily Apple Health and Fitness Forum page 2

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  9. I saw your post over on Robb’s Forum. The two spots I want to tone are “luv” handles and my triceps (ugh — that flabby stuff that is the only sign I am actually a 49 yr old woman. . .) You said on that post that luv handles need “dynamic” training. But here you only talk about density. Can you point me somewhere helpful? Thanks.

  10. Pingback: “Dynamic” hormone-specific training for spot-reduction of love handles | Thor Falk

  11. Pingback: Arrhythmia, heart palpitations, ketosis, and low-carb diet – an update | Thor Falk

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