Choosing a fat loss program can be a challenge with so much information out there. There are so many ways people chose to get the job done and I am here to give you some ideas of which program to pick that fits your needs. Personally, my favorite program is distance running because it burns a ton of calories and I enjoy doing it but is it the best the short answer is no and I will dive in to why that is the case in a little bit.
The first thing you must keep in mind when picking a fat loss program is will I stick to this program and is it something that I like to do. If the answer is no, then you shouldn’t use that program because the best program in the world is useless if you won’t stick to it.
Try out a few different things and see what sticks but make sure that you’re pushing yourself harder and harder every week until you reach a peak then take a couple weeks off and do it again at a higher level. Each cycle should be about 12-16 weeks long.
Every fat loss program should include a nutritional part to the program because you can’t out lift, run or bike a bad diet but we won’t be diving in to that in this article.
So, what’s the best program for fat loss?
Heavy high intensity weight training comes in first.
Heavy high intensity weight training
Doing massive lifts like cleans, squats, pull ups, rows, shoulder press and dead lifts make a huge impact on body composition. The idea is to work the body hard with weight to a point that you want to quit this will cause massive metabolic changes in the body that will last hours after the workout and will build lean mass which will improve overall resting metabolic rate.
Focus on big lifts that I listed above and push yourself every week by adding a little more weight. If you’re new to working out start by using machines, then build yourself up to dumbbells after that move on to barbells. If you don’t feel comfortable with weights think about hiring a fitness trainer to get you started.
High Intensity Cardio
Just like weight training at a high intensity doing cardio with the same high intensity can similar things. Some people call this HIIT training but you don’t have to jog or do a less intense set between intervals. My favorite style of high intensity cardio is doing repeats on the track or treadmill. Somedays I’ll do ¼ mile repeats and others I’ll do ½ mile repeats but the same result happens my heart rate goes way up and my legs feel sore the next day. This has an anabolic effect like heavy weight training but not quite as good. Personally, I like to mix up my workouts during the week hitting high intensity cardio paired with heavy weight training. Keeping up a variety of workouts during the week is key to prevent injury and will also keep you well rounded. Keep your interval workouts to 2-3 times a week to avoid burnout.
Doing high intensity cardio can increase metabolic rate for hours after the workout and help improve your cardiovascular fitness. This helps you become a better runner and will help you run faster long which is beneficial to any fitness program.
Long distance running
Lastly I would like to cover long distance running for fat loss and if done right it can be a great way to burn a ton of fat off your body. The truth is that out of the 3-distance running is the least effective because it takes a ton of time and makes people very hungry after the workout is over. If you plan on using this program, then you need to watch your diet closely. One other down side is that running long distance running is that it will sap your strength and you won’t see as much improvement in the weight room and as mentioned before heavy weight training is the best program for fat loss.
I listed distance running because you can burn an insane amount of energy running long distances. When I run 10+ miles ill burn over 1500 calories per run. If I stick to my diet and stay focused, then it tends to work the best for me and it might do the same for you. If you pick this path, make sure to start slow and build your way up to avoid injury.
The main thing to focus on when starting a program is that you stick to it. Pick a program that is fun for you and if you can’t find something you might want to hire a personal trainer to keep you on track. Don’t forget to make some changes in your diet because you can’t work off a bad diet. Make sure that your program keeps you moving forward and challenges you every week. Make sure to break your workout programs into 12-16 week cycles with a break that so that you don’t burnout.