Lifestyle -- 20 days ago
Words: Violet
For our exclusive column this week, Ben Watson, a top trainer at Matt Roberts personal training, talks us through how to accelerate fat loss.
Spending Less Time Burning More
For the majority of men, whether we have a muscle building goal or a weight loss goal, generally most of us would like to reduce body fat. I currently want to reduce my body fat by 2% and others might want to lose as much as 10%. It is therefore beneficial to know how we can accelerate the rate at which we can lose body fat. After all, why would you spend longer burning less – it doesn’t make sense.
It is very simple, not easy, but simple.
A well-known fat loss specialist called Alwyn Cosgrove, the founder of Results Fitness, has documented thousands of clients, the exercise that they complete and the results that they achieve. After analysing all of this data a number of conclusions were made that can be summed up in what is known as the hierarchy in fat loss training:
Hierarchy of fat loss training:
1. Resistance training or strength training, 2. HIIT (High Intensity Interval Training), 3. High Intensity Aerobic Training, 4. Low Intensity Aerobic Training, What does this mean?
This is the order of fat loss training methods. Resistance and strength training have the greatest demands followed closely by HIIT. It is interesting that Aerobic training both high and low is not as beneficial for losing body fat. A lot of people believe that moderate intensity exercise like running, swimming or cycling is best for losing body fat, which is right in the short term. But long term it is the high intensity training has the greatest effect. The reason for this is that it has a greater metabolic effect i.e. muscle mass is increased and it shocks the body so much that your body will continue to burn fat for up to the next 36 hours. Whereas moderate intensity aerobic exercise will continue burning for a much shorter time.
Therefore if you are looking to lose some body fat then incorporate both strength training and HIIT training into your programme.
For more information, and other great fitness tips, visit mattroberts.co.uk
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