The best training method to lose fat

When it comes to fat-loss, there are more than a billion possible combinations to achieve results. A quick Google search will return over seventy million results within seconds.

Once you have created a sustainable nutrition plan in line with your fat-loss goal, the next obvious step is to get moving and create a deficit. This is where exercise comes in. I get asked this question many times and I’m sure if you opened this post, you are certainly looking for answers.

Yes, several studies claim that High-Intensity Training delivers optimal fat-loss results. So does strength training and low-impact cardio. Both backed by solid scientific evidences. It is therefore my opinion that the ultimate fat-loss driven training should include ALL these methods to deliver optimal results.

Not only, my personal results and the ones of my clients back this fact up, but several studies from scientists of the Laval University in Quebec, the Journal of Applied Physiology and the Journal of Strength and Condition Research supports my findings.

Simply put, this is one of the simplest training method for fat-loss. It also the one which receives the most attention since it requires little to no equipment. High Intensity Interval Training, involves exercising at a high pace for 20–90 seconds, followed by period of low intensity.

You will then repeat the same process for up to 30 minutes. This can be done using body weight exercise, a bike, treadmill or any weapon of your choice.

Studies on a group of individual on a 15-week HIIT program revealed greater fat-loss results compared to the same group on a 20-week endurance program. HIIT will help you burn more fat in less time.

By far the least favourite, purely due to the requirement to have access to a facility or some sort of resistance. Not only strength training will help burn excess fat, but it will also increase one’s muscle-mass.

Following a resistance training session, most people will continue to display an elevated metabolic rate therefore enhancing the post-exercise lipid oxidation. In plain english, this means weight training increases your ability to burn calories even after you finish exercising.

Lift some weights!

LISS- Low intensity steady state

MISS — Moderate intensity steady state

This approach is also valuable in your fat-loss quest. In fact, this is where most beginners start due to the low impact of muscles and joints. The effectiveness of this methods is also the reason why professional bodybuilders switch to these in their context prep.

While high-intensity and strength training come with their own benefits, LISS and MISS will give you the ability to create low-impact, low-stress fat-loss results.

1- Tremblay, A., J.A Simoneau and C Bouchard (1994) ‘Impact of exercise intensity on body fatness and skeletal muscle metabolism’ Metabolism 43 (7), 814–8.

2- Treuth, M.S et al (1994) ‘Effects of strength training on tota and regional body composition in older men ‘Journal of Applied Physiology’, 77(2), 614–62

3- Ballor, D.L, V.L. Katch, M.D. Becque and C.R marks (1998) ‘ Resistance weight training during caloric restriction enhances lean body weight maintenance’. American Journal of clinical nutrition, 47 (1) 19–25.

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