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Functional Movement Screen Helps with Fat Loss Training

How does the FMS, Functional Movement Screen, help me lose weight?

We hear this question all the time.

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Anyone who knows us very well knows that we use the Functional Movement Screen.  From day one with our clients, we establish this as our baseline for monitoring progress and properly evaluating human movement patterns.  After all, Smart Group Training is a performance training program based around movement, so it makes logical sense to analyze the movement patterns we plan on training.

So how exactly does the FMS (Functional Movement Screen) help with weight loss?

Let’s elaborate.

First, we need to understand exactly what the Functional Movement Screen is and what kind of information it can provide.  The functional movement screen is a screen designed to assess the natural movement patterns an individual has.  The screen is designed around the basic movements we face in life.  It looks at squatting, lunging, stepping, reaching, and pressing…movements we practically do on a daily basis.  Basically, the screen helps us establish a baseline for these movements to see if training a specific pattern will help move us closer to our goals or further away.  In order for us to achieve optimal results, we need to properly analyze movement to help personally create a program that will move you closer and closer toward your goals.

In order for us to progress and help lose weight, we need to start cleaning up some movement patterns.  There are several other factors that play a vital role in a successful weight loss program, but the most overlooked seems to be movement analysis and screening.  Everyone knows how nutrition, exercise, and proper planning can help achieve weight loss; however, proper movement is never given the respect it deserves.  Honestly, outside of nutrition, we feel proper movement will help you more than anything else.  Here is a list of reasons why the FMS helps improve fat loss:

How Functional Movement Screening Improves Fat Loss Results

Moving properly limits the potential of injury 

You’re not going to be able to train if you’re hurt.  The functional movement screen has been around for well over a decade now, and the research behind it is nothing short of impressive.  Organizations like the NFL, NHL, NCAA, US Military, and countless others have adopted the functional movement screen for the information it can provide.  Basically, the research shows that there is an “acceptable” score or standard to limit potential injuries.  That’s why these organizations use the FMS.  Who wants to pay someone millions of dollars if their prone to injury?  The research tells us that if the “acceptable” patterns are obtained (score of 14 or higher with no asymmetries), you will have an 85% chance of avoiding an injury that may have happened if you didn’t have the “acceptable” patterns.  That’s a pretty staggering number.  It’s well worth taking 10 minutes out of a training session to keep you injury free and always progressing towards your goal of losing weight

Improves performance and efficiency of training

If you’re putting in the time to train, why not improve the amount of work that can be performed within that training session.  Sure, you will start to increase the overall workload as your fitness level increases.  However, if movement patterns are limited, you won’t be able to continue that progress forever.  That’s where plateaus come into play.  You may still be working you’re a** off, but progress has stopped.  No matter how hard you train, the weight seems to stop coming off.  The Functional Movement Screen will help us identify if you’re moving properly and help us improve your efficiency with the movement.  If we can improve your efficiency, we can dramatically improve the total workload over a training session.  If we can improve the way you move, we can start to increase the load since you are moving more efficiently.  Think about it like this…if you can improve your squat by 15 lbs (very reasonable) by improving your efficiency, you’re going to be pushing more weight and burning more calories.  That 15 lb. increase will add up to huge numbers by the end of the session.  (4 sets of 10 with 25 lbs = 1000 lbs. total : 4 sets of 10 with 40 lbs = 1600 lbs. total).  You’re not working any harder to move that weight.  You’re just moving more efficiently now, so with no extra perceived effort, you’re getting in a higher total workload just from moving better.  Sounds good doesn’t it?  Training smarter will almost produce better results than just training harder.

Pain = Cortisol, Cortisol = Fat

The functional movement screen can really help identify painful patterns that may go overlooked.  You may have a pain that has bothered you for years, but never tell anyone.  Bad news when it comes to fat loss.  Keeping things simple and not diving too much into physiology, here is why pain limits progress with weight loss.  When our body recognizes pain (not to be confused with fatigue from training) different hormones are released into the blood stream.  One of those hormones happens to be cortisol.  Simply put, we see an increase in fat storage with high levels of cortisol in the blood stream.  This is going to debunk the myth of “NO PAIN NO GAIN”.  Train through pain, and you will be limiting your results…guaranteed.