In part one we touched on the two least effective methods of burning fat – steady state high intensity cardio and steady state low intensity cardio. In part two we will look at three of the more effective ways to burn unwanted fat from your body. All three of these methods have a couple of things in common. Firstly, none of the following is a steady state exercise. Alternatively, they involve intervals of high and low intensity activity. Secondly, all three methods raise your metabolism for hours after you have left the gym, consequently burning more fat as you go about your daily activities. Scientifically, this afterburn effect called Excess Post Exercise Oxygen Consumption (EPOC) and is induced by this high
intensity interval activity. During EPOC your body uses more oxygen to repair itself, and the more oxygen you use the more energy your body burns to repair itself. The higher the intensity that is involved in your exercise, the better the effect on your EPOC. Additionally, the higher the intensity of your activity, the less time you need to spend engaging in exercise, and the more effectively your body will burn fat. It really is a win-win situation. So, what is the most effective way to burn fat with exercise?
High Intensity Aerobic Intervals
With high intensity aerobic intervals you are training in intervals of 30 to 60 seconds of high intensity activity, and 60 to 180 seconds (3 minutes) of low intensity activity. Remember more intense the activity is, the better the effect on your EPOC. Engaging in any intense activity will see your intensity reduce dramatically after 15 seconds, with the final 15 to 45 seconds really only qualifying as medium to high intensity. So while this form of fat burning exercise is more effective than the steady state activity, it does not rank as highly as the following activities that demand high intensities. However, this type of exercise is a great way to break up any routine and burn fat effectively on what would normally be a state high intensity run from A to B.
High Intensity Anaerobic Intervals
This is the most effective form of training to burn fat without the use of resistance training. Anaerobic intervals are much shorter than the aerobic intervals. Compared to the high intensity aerobic intervals, the anaerobic high intensity intervals are shorter and much higher in intensity and the low intensity periods as a ratio are comparably longer. A study from the University of NSW found that sprinting for eight seconds, followed by a low intensity period of 12 seconds, for 20 minutes, burns three times the amount of fat you would burn from exercising at a continuous pace for 40 minutes. Training for just 20 minutes can give the lasting effect you want to have on your EPOC.
Metabolic Resistance Training (MRT)
Welcome to the most effective method for burning fat. MRT differs from the other forms of activity because of its resistance training element which demands more from the body. Furthermore, resistance training increases muscle mass which means you will burn more energy from simply living. MRT training can be done in variety of different ways. CrossFit is a good example of MRT, continuous circuit training (or one big circuit), and you can even mix your resistance training with high-intensity cardio. Make sure you include multiple big compound movements like squats, push ups and pull ups. By and large, keep your repetitions to between 10 and 15, but there are several exceptions to the rule. A perfect example of this is the workout used to help shape the actors in the movie ‘300’ (see below). If you would like a similar program made for you (or a program and training tutorial), contact Lifenergy.
Pullups – 25 reps
Barbell Deadlift with 135 lbs. – 50 reps
Pushups – 50 reps
24-inch Box Jumps – 50 reps
Floor Wipers – 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
Pullups – 25 reps