Fat Loss Workouts
I’ve given you some great tips for losing weight and burning fat, but you can never have too many right? In case you missed it, check out yesterday’s article on How to Lose Weight Fast here.
So I thought I would get even more specific with things and provide you with some effective options for fat loss workouts.
As I always stress, the most effective fat loss workout is one that incorporates both cardio and strength training. We’ll first dive deep into the reason behind it all and then go into variations of fat loss workouts which are guaranteed to give you killer results…
Cardio for Fat Loss
Cardio is important for a number of reasons. It helps you burn a ton of calories and fat (and even shed that extra water weight) during the workout, and increases your metabolism for that day. It’s also a great energy booster and helps improve your overall health.
Your options for cardio are endless. The treadmill, elliptical, stair master, and bikes are all great options at the gym. And it’s easy to change up these workouts by simply adjusting the incline and level of intensity.
If you’re not a big fan of the gym, or just need some variety, use the outdoors. Going for a brisk walk, a jog, or even a bike ride are all effective cardio workouts. Another great at-home option for short, intense cardio workouts is jumping rope. Check out the LCD Digital Jump Rope, a great fat burning tool!
Introducing interval training is a great way to revamp your cardio routines and take things to the next level. With interval training, the goal is to alternate between high intensity and low intensity in short bursts, maybe 1 or 2 minutes each at most. This will help you avoid plateaus and burn more fat fast!
Strength Training for Fat Loss
Strength training is one of the best things you can do for fat loss. Increasing your muscle mass means increasing your resting metabolic rate, which means your improving your body’s ability to burn fat and lose weight over the long-term!
Just like cardio, there are a number of effective strength training strategies for fat loss workouts. If you’re a beginner, the machines are a great place to start. If you’re a little more advanced, then your options can include free weights, cable machines, and hammer strength equipment.
With strength training, variety is key. You need to keep changing things up so you don’t get bored or hit a plateau. Your muscles respond best to new things. You can change things up by doing circuit training, supersetting, pyramids, or drop sets. You can also simply adjust the weight, number of reps, or width of your grip. All of these things will help you gain lean muscle mass, which will in turn lead to more fat loss!
If you’re a beginner to weight training, here are a few extra tips. First, always start with gaining strength and packing on some extra muscle. This means high weight and low reps. After 6 weeks or so, depending on your goals, I would switch things up and focus on lower weight and higher reps. This will help you tone up and show off those muscles you’ve been building! Keep alternating between these two goals for maximum fat loss and toning results.
Okay, now on to some killer fat loss workouts! Ready for these?
Fat Loss Workout #1 – Getting Started
This beginner fat loss workout requires just 3 days a week, but if you’re new to lifting weights then it’s sure to get you burning more calories and fat.
Aim for a Monday/Wednesday/Friday split, alternating between upper body and lower body workouts. Start with 30 minutes of cardio (change it up every day), and then 30 minutes of weight training. I usually recommend incorporating core and abdominal exercises into your lower body day, but do what works best for you!
Fat Loss Workout #2 – Getting Serious
If you’re past that beginner level, then you’re going to want to hit the gym 4-5 days a week. Make sure you get in at least 20 minutes of cardio each day, followed by at least 40 minutes of weight training.
You’re weight training routine should alternate between muscles. Dedicate a workout to the following muscle groups: legs, chest & triceps, abs & core, back & biceps, and shoulder. If you can only fit in 4 days a week, then combine legs and shoulders. This fat loss workout will get you toned and ripped in no time!
Fat Loss Workout #3 – Getting Intense
Okay, so if that last workout still doesn’t seem challenging enough, then it’s time to get intense. Keep the cardio to 15-20 minutes per day, but incorporate interval training to take it up a notch. As for your weight training, aim for 5-6 days a week, alternating between major muscle groups.
Just make sure you take at least one day of rest during this schedule. And constantly change things up. For the best fat loss workout, I recommend dedicating one day a week to high intensity interval training. Check out my article on HIIT here.
Getting the most out of your Fat Loss Workouts…
For the best fat loss results, I highly recommend the following supplements. These will help you build lean muscle, improve energy during your workouts, and burn more fat and calories!
- A tasty, satisfying whey protein supplement to support muscle growth. You can’t pack on muscle without more protein. Try Gaspari Nutrition Myofusion or Optimum 100% Natural Whey.
- A pre-workout booster for energy and endurance, to help you get that extra pump. Try USPLabs Jack3d.
- An intra-workout supplement for improving muscle endurance and recovery. Try Scivation Xtend.
- A glutamine supplement to preserve muscle mass and maximize your results. Try Optimum Glutamine.
Have any questions or feedback about fat loss workouts? Please leave a comment below…