So what is full body training? Simply put it is training every muscle group in one workout. The muscle groups you’re working: back, chest, arms, legs as well as all the in-betweens. To do this every day, however, you need to train at a lower volume with higher frequency. Benefits of this “full body training” are fat loss, more muscle mass, and greater strength.
One of the ideas from training your whole body for fat loss is gene activation.
Essentially what you are doing is keeping your metabolical processes going all day which in return burns more carbohydrates and fat throughout the day.
Another result of keeping your genes activated is muscle protein synthesis.
Muscle protein synthesis (MPS) is the driving force behind adaptive responses to exercise and represents a widely adopted proxy for gauging chronic efficacy of acute interventions, (i.e. exercise/nutrition). Recent findings in this arena have been progressive. Nutrient-driven increases in MPS are of finite duration, switching off thereafter despite sustained amino acid availability and intramuscular anabolic signalling. Intriguingly, this ‘muscle-full set-point’ is delayed by resistance exercise (RE) (i.e. the feeding × exercise combination is ‘more anabolic’ than nutrition alone) even ≥24 h beyond a single exercise bout, casting doubt on the importance of nutrient timing vs. sufficiency per se. Studies manipulating exercise intensity/workload have shown that increases in MPS are negligible with RE at 20–40% but maximal at 70–90% of one-repetition maximum when workload is matched (according to load × repetition number). However, low-intensity exercise performed to failure equalises this response. Analysing distinct subcellular fractions (e.g. myofibrillar, sarcoplasmic, mitochondrial) may provide a readout of chronic exercise efficacy in addition to effect size in MPS per se, i.e. while ‘mixed’ MPS increases similarly with endurance and RE, increases in myofibrillar MPS are specific to RE, prophetic of adaptation (i.e. hypertrophy). Finally, the molecular regulation of MPS by exercise and its regulation via ‘anabolic’ hormones (e.g. IGF-1) has been questioned, leading to the discovery of alternative mechanosensing–signalling to MPS.Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. The Journal of Physiology. 2012;590(Pt 5):1049-1057. doi:10.1113/jphysiol.2011.225003.
An end result of possible muscle mass is higher testosterone (anabolic) and lower cortisol (catabolic). These hormones, when at a lower metabolic rate and higher metabolic rate respectively, can show improvements in your strength.
Having a good training routine and continually inducing your muscle contractions you’ll build strength, endurance, and size.
Along with a healthy diet and discipline, you can achieve awesome weight loss, build muscle and be in the best shape ever.
Need some ideas on what training routine would work for this. Check out Stoppani’s 4-minute muscle.