A fat loss program is effective only if you are committed and dedicated. In addition, perseverance and hard work can also be contributed into reaching your target for fat loss.
But as with any workout regimen, especially weight training, if it is not done correctly or even effectively…
are you then just wasting time? Or even better… are you then not using it to its fullest potential?
If you enjoy weight training, there are various programs to help you reap the benefits, specifically, HIIT, heavy lifting, and circuit training.
Here are some great weightlifting ideas for fat loss…
1. Fat loss idea: High Intensity Interval Training
High Intensity Interval Training (HIIT) is a form of aerobic (cardio exercise) and anaerobic (weight-training exercise).
This training regimen not only increases your metabolic rate, but also is far superior to the conventional “steady state” cardio (example: passive jogging/traditional cardio).
When performing HIIT workouts, you are essentially alternating between high intensity and medium-to-low intensity exercises with a ratio of 2:1 – this means that your medium-low intensity exercise should dominate in total completion time, whereas high intensity exercises should take up half of the time it would when compared to high intensity exercises.
The targeted goal is to complete six cycles or reach a realistic completion time.
Your heart rate will spike with each high intensity exercise and decline but stay elevated with the lower intensity exercises, allowing you to expand your energy throughout your session and continue burning fat and lose weight.
A few benefits of HIIT are:
- Increased your V02 Max: Or also known as your maximal oxygen consumption.Your cardiovascular system becomes more efficient at producing, managing energy and oxygen uptake, therefore it removes metabolic waste from muscles during recovery intervals and this will result in an increase in performance. Making you that much more fit. A great article that teaches How Breathing with Your Diaphragm and How a Baby Can Correct You.
- Workout more effectively: Training at a high intensity for shorter time intervals (when compared to traditional training) allows you to train in lesser time, making you that much more dedicated and making realistic goals in losing weight.
- The after-burn effect: Also known as EPOC (excess-post exercise oxygen consumption). HIIT aids in increasing your metabolism post workout up to 24 hours after your workout, which helps you burn fat continuously, even after you exercise.
2. Heavy lifting
Heavy lifting or strength training is imperative for making your body into a fat burning powerhouse.
With heavy lifting, the muscles that are being worked on are demanded and stressed immensely in order to effectively perform a lift like barbell rows, deadlifts, squats, etc.
More info on compound exercises in The Definitive Guide to Compound Exercises and How to Include Them article.
One of the main reasons why heavy lifting can be incorporated in any fat-loss program is because it helps you shed fat by forming lean muscle tissue – more muscle equates to less fat.
And just like with HIIT, it provides you with the “after-burn” effect, letting you to burn more calories, even while you’re resting or recovery, reaching nearly1 to 2 days AFTER working out.
Other benefits to heavy lifting or strength training are:
- Lowering insulin resistance
- Increases testosterone levels
- Increases HDL (good) cholesterol
- Lowers LDL (bad) cholesterol
- Increases your metabolism
Including compound lifts can target multiple muscle groups.
A simple full body program can include Squats for legs, Deadlifts for back/posterior chain, Overhead Press shoulders/arms (4 Simple Ways on How To Improve Your Overhead Press), Bench Press chest/arms, and Prone Bridges/Planks for your abdominal area.
… Aim to complete the routine three times a week.
3. Fat loss idea Circuit Training
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics.
This type of training targets strength building and muscular endurance. The basis of circuit training is performing a series of strength or cardio exercises, with minimal to no rest in between sets.
For example, the Spartacus workout is a form of circuit training tailored with a specific set of exercises.
In addition to burning a lot of calories, you will acquire a sculpted frame with the number of different exercises and also increase your overall strength and aerobic fitness.
The continuity of an elevated heart rate throughout the routine will ALSO increase metabolic and cardiovascular benefits.
Provided the muscular fitness stimulus you achieve through the training regimen, you can also increase the intensity of the circuit by either:
- Adding more weight to each exercise
- Shortening your rest time between sets
- Increasing the speed of the movement
As with any high intensity based workout regimen, you will need proper dieting; this will be imperative in accelerating fat and weight loss.
Consider adding more fruits, vegetables, whole grains, fish & lean meats, plus water and tea intake. And on the other end of the spectrum, you can cut off the bad stuff like processed carbs, sugary fountain & diet drinks, and fast food (or what I like to call “Fat Food”).
What has worked for you? Share some of your techniques that you think work best and go hand in hand in torching away fat.