Fat loss occurs when your body is in a calorie deficit so that the calories in (ie. what you consume) << less calories out (ie. how much you burn on an average day).
But when in a calorie deficit your body could also be losing muscle mass, so it might not necessarily be just fat that you are losing. Just keep that in mind.
Therefore if your mission is to lose fat, whilst maintaining as much of your hard earned muscle as possible, then try incorporating some of these strategies below into your next training session to increase calorie expenditure, increase metabolism and create more of a calorie deficit:
1. Tabata - 4 minute blocks
A form of high intensity training that will really get your heart rate up if performed properly! Choose an exercise of your choice & perform it for a total of 4 minutes alternating between 20s of all out work, 10s rest/recovery. Rinse & repeat for a total of 8 rounds! You should be struggling after the first 20s if you really put in your max effort!
I also really recommend you add this on to the END of your workout to burn extra calories! Anywhere between 1-3 rounds (of 4 minutes) would be sufficient & will keep your body burning extra calories even once you have finished.
2. High intensity interval training (HIIT)
If the tabata workout above is a little too intense for you, then vary up the work:rest periods & you have yourself a form of HIIT!
Research has shown that performing HIIT can burn more calories than stead state cardio for any given period (ie. you will burn more in 10 min HIIT than 10min steady state cardio). As with the tabata your body will also continue to burn calories even once you have completed your workout.
If you are a beginner then you may require longer rest/recovery periods between the work periods.
Some HIIT ratios you could trial (or visa versa)
Realistically, you could put together any work:rest combination possible & still make it work. I would stick with work periods < 60s. As above, HIIT can also be performed with any exercise/s you want (& enjoy!)
HIIT should also be performed for about 10-15 minute total as you should be torched by the end of this. Any longer & then it's not a true HIIT workout meaning you could have put in more effort during the work periods. I would also recommend HIIT performed anywhere between 1-3 times per week as it can be quite demanding on the body & you need adequate time to recover. Again tack this one on to the end of your current workout & happy days!
3. Compound exercises
The best way to get the most bang for your buck when it comes to fat loss is to incorporate whole body (aka compound) exercises into your workout! These exercises should be challenging as they utilise a variety of muscle groups (& it might even be fun!).
Some ideas for you:
The list goes on. Check out this video below for some more cool compound exercise ideas!
4. Circuit training
Time is precious, so make the most of your time by incorporating circuit training! Perform 3 or more exercises in a row (without rest or with as little rest as possible between exercises) and then rest 60-90s between circuits. Repeat for a minimum of 3 rounds depending on how many exercises you have in your circuit & how much effort you put in.
Here's a great whole body circuit by Ashley Horner. I seriously love this woman! I have also tried this workout myself & it was a killer to say the least!
5. Active rest periods
Rather then completely rest in between exercises, you can include an "active rest" type exercise to keep the heart rate up & body burning more. You can substitute your rest breaks with any exercise you like:
For example, perform 1 set of the exercise (eg. squats) & then 1 minute of star jumps (instead of your rest break). Be creative, the options are endless!
This should be challenging, a shock to the body & keep your heart rate up!
There are many more ways to accelerate fat loss however I believe the above 5 are a great place to start & try out. See what you like & what works best for you.
At the end of the day, you need to be in a calorie deficit to lose fat however incorporating the strategies above will allow your body to burn more calories therefore increasing your metabolism & calories you expend each day.
What are some of your favourite fat loss strategies? Comment below, I'd love to find out!
Website update April 2018