Training Methods and Nutrition for Fat Loss
High Intensity Interval Training (H.I.I.T.)
One of the best methods of training for losing fat is high intensity interval training (H.I.I.T.). This is combined cardio and strength training. As the title suggests, it is intense and in only 30 minutes you will burn on average 500 calories if rest times are kept to a minimum. If you have any blood pressure or heart condition it is recommended to see a physician before beginning an exercise program of this intensity. This type of training is best done in the morning when metabolism is at its peak.
It is important to wear heart rate monitor and to keep your rate within the 70%-90% heart rate max range throughout your whole workout. To calculate 70-90% of your max, it is 220 minus your age x .70 or .90 (for females). For males, use 226 minus your age x .70 or .90.
First, perform a high intensity (preferably whole body) cardio exercise for one minute (eventually building up to two). Examples include: skipping, stair climbing, bear crawls, sprints, lunge/squat jumps, basketball sliding drills, hill running, squat thrusts/burpees, mountain climbers. If you are unsure what some of these exercises are (and how to perform them), YouTube is a great resource for fitness video demonstrations.
The goal is to get your heart rate up to approximately 70-90% of your max heart rate. After this higher intensity drill, follow up with a weight training drill (again, full body, combination exercises). Examples include: squats with shoulder presses, lunges with shoulder presses, pushups, pull-ups, crunches. After this drill, your heart should have dropped to around 70-75% max heart rate. Follow this up with another high intensity cardio drill, then a weight training drill. Repeat. If your heart rate ever goes over 90%, give yourself time to recover.
Make sure you change up your routine every few weeks. Do not let your body become energy efficient for a certain group of exercises. Change up both the cardio exercises and weight training exercises. A lot of people stop training due to boredom, don’t let this happen! Change is good.
Within several weeks, you will improve your resting metabolic rate from the muscle building that occurs as a result from the resistance training. Your cardiovascular system will also benefit greatly. I recommend keeping records of your body body circumferences (especially waist and hips), and body fat percentage (using calipers). Test yourself every 4-6 weeks. If you stop progressing, you will know that is it time to increase the difficulty or change up your routine.
