If you’re looking to lose fat fast and you’re tired of working your butt off with little to show for it, then I have 5 fat loss training tips that you must know before hitting the gym again. Be ready for some serious results; today you’re going to make some changes to your program that will change your life.
Let me start by briefly stating the goal of a fat loss program. Your goal is to lose fat, not weight, fat… and as fast as possible. To do so, you must be prepared to “feel the burn” and some nausea. Feeling this way is extremely important if you want results fast. The feeling is caused by a build up of lactic acid in the muscles which boosts the release of growth hormone, boosting your metabolism and accelerating your rate of transform.
The following fat loss training tips will send your metabolism into overdrive and deliver dramatic results in as little as 2-weeks!
Tip #1: Choose Bang for Buck Exercises
Your choice of exercises can make or break your fat loss efforts. An exercise that delivers fast and dramatic fat loss results will, for the most part, demand a lot energy to perform, involve multiple muscles and is usually a compound exercise. Isolation exercises would normally be excluded as they only address a single muscle during the exercise but can be used when the paired exercise is too intense (see exercise pairing). Compound exercises are best as they include multiple muscles during a single exercise and will allow you to lift a significant amount of load/weight. The combination of higher loads and more muscle recruitment potentiates greater growth hormone output and greater fat loss potential.
Tip #2: Pair Exercises for Systemic Overload
It used to be rare to see exercises paired with another exercise. Now there are methods completely built on the idea of pairing exercises to deliver results. Pairing exercises is crucial for losing fat as it allows you to perform more work within the same unit of time. Workouts are more efficient when pairing; as you recover from one exercise you can perform another. Correct exercise pairing will also allow you to take advantage of the most powerful fat loss training effect – growth hormone production. Growth hormone can elevate substantially during exercise pairing, significantly when pairing an upper body exercise with a lower body exercise. Performing straight sets of an exercise or pairing exercises that address the same area create localized fatigue. To get the most out of your exercise pairing, pair an upper and lower body compound exercise as this will create a more systemic (total body) transformation effect.
Tip #3: Perform Work for a Set Time
Most workout regimes require you to perform a certain number of repetitions with complete disregard for how long a set or a single repetition should take. A set of 12 repetitions performed over 12-seconds will yield a completely different result than a set of 12 repetitions performed in 60-seconds. Since growth hormone production is our goal, I’d recommend sets that last from 40-80 seconds. Typically 8-30 repetitions will fit into this time period depending on how fast or slow you wish to perform your repetitions. It’s to your advantage to mix up the speeds, this way you can tap into unused muscle fibers.
Tip #4: Rest Minimally
Forget about talking to friends, just set your iPod to your favourite mix and go. Between sets you’ll want to sit down, catch your breath and pray for the pain to go away. Rest times are shorter during a fat loss program, especially when pairing exercises. To keep things simple, I recommend keeping your rest periods the same as or half of your working set time. For example, if your set takes 40-seconds to perform, rest 20-40 seconds and move to the next exercise. Shorter rest periods prove to really amp the production of growth hormone.
Tip #5: Train Full Body…Every Workout!
You’ll want to hit as many different body parts as possible during a single workout. If you can create lactic acid in as many muscles as you can, growth hormone output will be higher. This is only possible if you train both upper and lower body in each workout. A novice lifter can get away with training the same body part everyday during a fat loss phase, however, a more intermediate lifter may need to split body parts – chest/hamstrings (day 1), back/quads (day 2).
Yes, these workouts can be grueling, you’ll want to curse during each set and possible lean over the garbage can between sets but your efforts will not go unnoticed. Your friends, co-workers and biggest critic in the mirror will all notice that you’ve incorporated these 5 tips.
Now go get’m!
