My fat loss system really is simple. Although you need to be aware that being simple very often doesn’t relate closely to being easy.
You see most people, if asked, know how to lose weight. Yet we have a worldwide epidemic of obesity. So clearly knowing isn’t enough and that’s why I like my systems to be easy to follow as well.
There are three components to a good fat loss system.
First of all you need to have a simple eating plan. I can’t stress enough the importance of eating properly when you are trying to lose weight. I’ve seen it time and time again, people training hard consistently and not losing a dime on the scales. When in doubt have a look at what you are eating. Still not convinced, then have another look at what you are eating. There will always be room for improvement that will deliver a result.
Next in my fat loss system is some solid exercise. There are a few levels of exercise that you need to consider depending on how much time you have available. If you are short for time you need to emphasize high intensity resistance training. Typically this will involve using compound exercises in a superset fashion followed by short rest periods. Three of these sessions a week should be your starting point. These metabolic workouts have been shown to keep your metabolism elevated for up to 38 hours post workout. That means if you did a session Monday morning, your body would still be burning calories at midnight on Tuesday. Pretty effective hey! That’s why it comes in at number one for training in my fat loss system.
If you have more time to train then you would add on some high intensity interval training. This is going to take the form of some sprints or other ‘fun’ exercises like sandbag training, kettlebell or body weight circuits. Two or three short (think 20-30 minutes) will be more than enough as long as you keep the intensity high enough.
Last of all is your steady state training. Oddly enough this is most often the first port of call for many people trying to lose weight. It is however the least important piece of the puzzle. If you have done your three resistance sessions and two or three high intensity interval sessions, now is the time to add this type of training to your weekly schedule. The two options with steady training that I like to use are a 20-30 minute medium paced session or a long (60 minutes) slow session. It doesn’t really matter what you use for this type of training and is probably the only time I would ever suggest to use a treadmill, elliptical trainer or exercise bike. One or two of these sessions will be is what you are aiming for if you have the time.
Last but not least is some important recover methods. Try to get some sort of recovery done every day. This can include foam rolling, massage, hot/cold showers, pool recovery or a spa and stretch. Just as important as this is making sure that you get enough quality sleep every night. If you can, also try to sneak in a little ‘nanna nap’ of no more than 30 minutes sometime during the day.
In a nutshell that is the three components to my fat loss system. Eat well, train smart and hard an recover well so you can get out there and train hard again next time. If you get all three components working together you will significantly accelerate the speed that you lose weight. It’s that simple and easy!
Tagged as: 30 Minutes, Burning Calories, Circuits, Compound Exercises, exercise, High Intensity Interval Training, Kettlebell, metabolism, Monday Morning, Obesity, Port Of Call, Resistance Training, Rest Periods, Scales, Sessions, Steady State, When In Doubt, workout, Workouts, Worldwide Epidemic