Health and Fitness Tips

Health and Fitness Tips - 5 Most Effective Training Tips for Fat Loss:



First is to include weight training as a way to maintain or increase lean body mass, which will help maintain optimal metabolism long term. I’m still shocked at how many people are still not doing any weight training and they’re focusing only on diet or diet plus cardio.



Second is to include primarily compound, multi joint, basic free weight exercises. If you’re a bodybuilder, you’ll also be doing isolation exercises and working the small muscles like calves on a body part basis, but the isolation work and machine work shouldn’t take precedence over the basics, which involve more muscle mass, burn more calories and stimulate metabolism more.



Third is to increase the density of your weight training. High Density Training (HDT) means more work in less time. Instead of making workouts longer, you do more work in the same time or even in less time. This can be achieved by decreasing rest intervals and by using a lot of superset training. When you combine the use of supersets or other types of density training with the compound exercises, the results are even better still.



Fourth is to do at least some of your cardio with intensity. All activity will contribute to fat loss, but in a linear fashion. With high intensity comes an exponential increase in results. Common sense alone says that if you work harder, you will burn more calories and therefore more body fat. The problem is many people still believe in the fat burn zone which suggests that you have to intentionally slow down and exercise at low intensity to burn fat because when you exercise at high intensity, you burn more carbs.



The problem with this line of thinking is that the lower your intensity, the fewer calories you burn overall and therefore the less fat you burn. Most people think exclusively of high intensity interval training when they think of high intensity cardio, but I’ve found that regardless of whether you use intervals or maintain a steady pace, either way, if you simply push yourself harder, you burn more calories and more fat.



Fifth is when you want to create a change in your body, do all your training with progression and variation. It’s impossible to improve workout performance at a constant rate forever, but during periods when you want a major body change, your goal should be for each workout to build on the previous one.



A lot of people ignore this and they continue to repeat the same workouts they’ve done in the past and wonder why they keep getting the same results. The body adapts to everything in time and the longer you’ve been training, the faster it adapts.



Workout routines need to be changed often and that includes exercises, sets, reps, rest intervals, tempo and every other variable. Remember, do what you’ve always done, get what you’ve always gotten.