5 Fat Loss Strategies in the Gym

If you have been going to the gym but you’re not seeing the results you were expecting, try these tried and tested 5 fat loss strategies and watch the fat melt off for good.

1.Train your full body in each workout. Long gone are the days of split routines such as the chest and triceps workout or the back and shoulder workouts. By using a full body system, you will stimulate more lean muscle tissue and this in turn will boost your metabolism leading to an increase fat loss. Aim for 3-4 full body workouts a week with a day’s rest in-between.

2.Don’t be scared of lifting heavy weights. Lifting heavy will not make you big and bulky, eating crap food will. For every pound of lean muscle tissue you gain, you will boost your metabolism by around 30 to 50 calories. So if you add 5 pounds of lean muscle tissue you will be burning an extra 250 calories of fat each day while relaxing in front of the TV. Ultimately this will lead to lean and sexy not big and bulky.

3.Keep your resting time between sets short. Your rest time is not for chatting to your girlfriend on the machine next to you. First off, work hard enough that you are out of breath between sets. Secondly, focus on incomplete recovery periods. What that means is your heart rate should be elevated and your lungs are still working hard when starting the following set. This method of training works best with supersets of upper and lower body movements. For example you would do a lower-body exercise say squats. When you finish your squats, you would rest for 30 seconds, your lungs still working hard and your heart rate is a high 150 plus beats per minute. You would then go straight into an upper-body exercise such as pull ups. Even though your cardio system is working hard, your upper body is still fresh and you are able to pull out a decent amount of pull ups making your workout both very efficient and very effective.

4.Train functional movements, movements your body were designed to do. There are 7 functional movements. The squat, the bend, the lunge, pushing, pulling, twisting and gait movements. It is these movements that we use on a day to day basis that make them functional. As a side note; standing on a swiss ball, bosu ball or some kind of unstable surface when trying to squat, lunge or do any of the above movements is not functional. Think about it, how many times have you had to steady yourself because the ground was to squeegee while you were walking to the shops?

5.Perform interval training. Research has shown that interval training is significantly better at burning fat compared to steady state cardiovascular training. The genius of intervals is the EPOC (excess post workout-oxygen consumption). This is the amount of calories your body burns after the workout. When you push your body to a high intensity, out of its comfort zone, many internal and external process’s happen. Your body’s core temperature rises, muscle fibres tear, glycogen levels get depleted and lactic acid builds within the muscles. All of these processes require calories to return back to normal and it is these extra calories that aid in burning significantly more fat.