The Most Effective Method For Fat Loss

Everyone seems to be looking for the most effective and shortest-term method to reach their goals. In the fitness industry, there's no shortage of scams and promises to get you where you need to be in a ridiculous time-frame -- 3 weeks, 10 days, 6 hours…5 seconds?

Things that sound too good to be true are generally just that. It's silly to think you'd be able to achieve something like that in such a short time-frame. 

That being said, there are still more effective ways of achieving health and fitness goals than is typically promoted by most "health gurus." Furthermore, the common thing we always get at our facility is people looking to lose weight by running. 

While running is a great form of exercise, it not the best method to lose weight. Neither are ridiculous stimulants, starvation diets, or marathon elliptical sessions.

So, what is the best way to lose weight?

Resistance training. 

Take a moment and think about the last time you were in a gym. Where were the most overweight people? Yep, on the cardiovascular equipment. Where were the most fit people? More than likely, in the resistance training area.

Traditional cardiovascular activities like jogging or using the elliptical only elevates your metabolism for roughly as long as you are completing the exercise. This is mainly due to the fact that they are done at a steady, low intensity for a long period of time. 

If you're looking for the biggest bang for your buck, resistance training can elevate your metabolism, measured through excess post-exercise oxygen consumption (EPOC), during AND AFTER the workout. Some studies have shown EPOC to last 48 hours, and intensity seems to be the biggest component of why it stays elevated.

I've included a few links to studies for those of you that are interested in the science side of things. Suffice it to say, the longer your metabolism is elevated, the greater amount of calories you will use. 

Additionally, building muscle promotes fat loss. It takes calories to maintain muscle mass, therefore, your caloric cost of is higher the more muscle you have.

There is a way to structure a program to emphasize the benefits of resistance training for fat loss. To give you an example, I've included a sample workout below.

Directions

Complete A1, then A2, then A3 sequentially. Repeat this for the recommended rounds, resting for the prescribed about of time between exercises. Repeat this for circuits #2 and #3.

Resistance training circuit #1 - 3-4 Rounds With 15-30 Seconds Rest Between Exercises

A1 - Barbell Squat - 3 sets of 10 repetitions

A2 - Push-Up - 3 sets of 12-15 repetitions

A3 - Standing Cable Row - 3 sets of 12 repetitions

Resistance training circuit #2 - 3-4 Rounds With 15-30 Seconds Rest Between Exercises

B1 - Dumbbell Alternating Forward Lunge - 3 sets of 12 repetitions per leg

B2 - Pull-Up/Seated Lat Pulldown - 3 sets of 12 repetitions

B3 - Dumbbell Overhead Press - 3 sets of 12 repetitions

Core Circuit #1 - 2 Rounds With 30 Seconds Rest Between Exercises

C1 - Stability Ball Plank - 2 sets of 45 seconds

C2 - Side Plank - 2 sets of 45 seconds per side

This should get you started off in the right place to start seeing results. Trade some of your time on the elliptical or treadmill, and give some resistance training a try.  

Need guidance? We're happy to help. Feel free to contact us to set up a free consultation. 

Have any comments? Please leave them below!

Sources

http://link.springer.com/article/10.1007/s00421-001-0568-y

http://link.springer.com/article/10.2165/00007256-200333140-00002