The more you put into something, the more you get out of it. Now this saying may not be relevant to everything in life, but it definitely applies to maximum fat loss. The more work you put your body through, the more calories it’s going to burn. Putting your body through more work sounds simple enough, but you don’t want to be stuck working out all day. You want to stimulate your body’s metabolism to burn more calories by doing more within a specific time frame. It’s all about getting the most bang for your buck when you are choosing the drills that you will make use of during your workouts.
So in order to get the most bang for your buck, we are talking about utilizing compound exercises through circuit training and HIIT for cardio.
What is a compound exercise?
A compound exercise is a multi-joint movement that utilizes more than one muscle group at a time. The best movements that can help you achieve maximum fat loss:
In the weight room:
-squat/deadlift & variations
-standing/bench press/bent over rows
With your body weight:
-lunges & variations
-core movements & variations
This sounds like every other routine!
Well of course it does. These lifts can be used by anyone with any training goal. However, to focus on maximum fat loss or any other goal you have to play around with different lifting parameters. For example, duration, rest, intensity, volume, etc… With that being said, to maximize for fat loss it is best to use these lifts while making use of circuit training.
Circuit training sees each lift as a station. You complete 1 set at each station until you come back to the station you started at, which would complete 1 circuit. Lets make use of circuit training through this sample workout:
Use a weight that you can normally get for 8 reps with good form
Power cleans 1×5
Front Squats 1×5
Alternating dumbbell Bench Press on Swiss ball 1×10 (5each arm)
jumping lunge switches 1×10 (5 each leg)
Mountain climbers 1×10
Rest 1-3 minutes and repeat 2-3 more times.
What about cardio?
No fat loss program is complete without High Intensity Interval Training (HIIT) for cardio. HIIT will double your fat loss burning potential in half the workout. So instead of going on a 30 minute jog at a steady pace on that treadmill, try to accumulate 10-15 minutes of HIIT this way: Warm up on the treadmill at a moderate pace. After about 5 minutes crank up to level of high intensity so that you are sprinting all out for about 15-30 seconds and then lower the intensity back down to a moderate pace for about 45-90 seconds. Repeat this 2 step process 4-5 more times and your done.
You can use this as a guide:
Warm up x5 minutes Repeat A/B 4-6 times
A.Low intensity 1:30 sec
B.High intensity 30 sec
Cool Down x5 minutes
In conclusion, circuit training and HIIT are two very intense and effective ways to maximize your fat loss potential inside or outside of a gym. These two methods will drastically reduce your time spent working out and will boost your body’s metabolism, which will set you up to burn more calories throughout the day. You can customize everything to fit your schedule as you see fit and the training parameters can be adjusted accordingly.
These two types of training are very intense and should be considered with caution if there is any concern of a preexisting medical issue.