Optimal Training for Fat Loss

Optimal Training for Fat Loss

I’m currently working on a research paper proving the benefits of interval circuit training including both cardio and strength aspects to maximize weight loss. We all know that exercising on a cardio machine becomes mundane and unenjoyable after about the first 5 minutes, so my philosophy as a gym-goer and a training is to find a training style that is enjoyable, maintainable and effective. Circuit style training is conducive to achieving a variety of goals: mass gains, strength improvements, weight loss, cardiovascular endurance, power, flexibility etc. Even for long-endurance athletes, increasing power and stamina is essential. My favorite article I found was on PTonthenet.com, because it focused on the training frequency needed to achieve fat loss.

Many objections I hear often are related to time, but “The Best Training Frequency for Fat Loss” points out that benefits can be seen from exercising 3 days per week for 45 minutes each if the workouts are programmed correctly. The first study of this article had subjects between the ages of 40 and 75 perform 60 minutes of aerobic exercise 6 days per week for a year and each person lost an average of 6 pounds over the course of the entire year…not too great.

In contrast, another study produced in Australia a few years ago had 2 groups of women perform 3 days per week of exercise for 15 weeks total. One group did 20 minutes of high intensity interval training and the other group did 40 minutes of steady state cardio for that time. Only the HIIT group showed significant fat reduction when tested at the end of the 15 weeks.

I’m definitely not saying hitting the gym for 4-6 days per week wouldn’t be even better (because it would), but if you’re pressed for time there are effective ways to still get that workout in to see the results you’ve deemed impossible. Intervals fluctuate the heart rate and burn more calories while making your workout as efficient as possible. This type of training also increases the EPOC (excess post exercise oxygen consumption) which contributes to the “after burn” of calories being burned long after your workout is finished because of your body trying to recover from the intense bout of exercise.


Source: MJ Fitnatic