There is a lot of debate in the fitness world over what type of exercise is best for fat loss. But my question is: why do we have to choose just one? Can't we simply program an intelligent combination of modalities like high intensity cardio, moderate intensity cardio, and strength training for optimal results?
Strength training is one of the absolute best ways to promote body fat loss when programmed correctly and coupled with an intelligent nutrition program. So what does that program look like? There are three main components:
This part of the program is designed specifically to gain strength and to slightly gain, or at the very minimum maintain, muscle mass. This is critical because if you lose too much muscle mass in the quest to lose body fat, you’ll slow your metabolism and often end up a smaller and softer version of yourself, instead leaner and more firm.
What this set/rep scheme looks like will depend on your training age and ability level, but in general, more advanced trainees can get away with doing much heavier, lower-rep work, while intermediate trainees should stick to moderately heavy loads, and beginners needs to master movements first and foremost, and then they can begin adding weight.
The different types of metabolic resistance training (MRT) or interval training (often called HIIT) can get very confusing, but just know this: they include periods of intense work, followed by periods of rest, and are performed for a relatively short period of time (generally 4–20 minutes). These can be absolute game-changers when it comes to fat loss if programmed and performed correctly.
However, you do need to be careful when performing these workouts, so make sure you follow these smart tips:
Although traditional, moderate-intensity, "aerobic" cardio (heart rate in the 120–140 bpm range) has been demonized in the fitness industry in the last 10 years, it's still very valuable and has its place.
It's fantastic for improving your aerobic base, which allows you to recover more quickly in between exercises during strength training or high intensity interval training, so you can use more weight or shorter rest periods. It's also great for improving your overall recovery throughout the week so you can feel more fresh and rested for every workout.
Finally, it can help decrease stress and anxiety. Many of us walk around in a very sympathetic nervous system dominant state where we constantly feel stressed out, anxious, or hyped up. This moderate intensity cardio can help us switch over to a more parasympathetic nervous system dominant state, allowing us to relax more, feel less anxious, and even sleep better.
Here's the catch: when most of us think of this traditional cardio, we think of slogging away on a treadmill or elliptical for 30 minutes, but that doesn't have to be the case. In this instance, the heart is kind of a "dumb muscle" and as long as your heart rate is in the 120–140 bpm range, you'll be reaping the benefits.
This is written for an intermediate lifter; adjust as necessary for your ability level.
Monday - Upper Body + MRT
Tuesday - Moderate Intensity Cardio
Wednesday - Lower Body + MRT
Thursday - OFF
Friday - Full Body
Saturday - Moderate Intensity Cardio
Sunday - OFF
Make sure you include a dynamic warm-up before every workout.
1. Chin-Up (assisted if necessary): 3–4 x 6–10 reps
2. Palm-In Dumbbell Bench Press: 3–4 x 6–10 reps
3a. Face Pull: 3 x 10–12 reps
3b. Push-up (incline if necessary): 3 x AMAP (as many as possible, stopping when you could still do 1–2 more)
4a. Band Pull-Apart: 3 x 12–15 reps
4b. Pallof Press: 3 x 10
End with 4–15 minutes of Metabolic Resistance Training
Moderate Intensity Cardio for 30–40 minutes with your heart rate in the 120–140 bpm range
1. Front Squat: 4 x 6 reps
2. Romanian Deadlift: 3–4 x 6–10 reps
3a. Hip Thrust: 3–4 x 10–12
3b. Split Squat: 3–4 x 8–10 reps
4. Band-Assisted Leg Lowering: 3 x 6–10 reps
End with 4–15 minutes of Metabolic Resistance Training
OFF
1. Conventional Deadlift: 4 x 4–6 reps
2a. Single-Leg Squat to Box: 3–4 x 8–10 reps
2b. One-Arm Dumbbell Row: 3–4 x 8–10 reps
3a. Kettlebell Swing: 3–4 x 8–12 reps
3b. Tall-Kneeling Lat Pulldown: 3–4 x 8–12 reps
4a. Slow Mountain Climber: 3–4 x 8–10 reps
4b. Heavy Suitcase Carry: 3–4 x 10–15 yards each side
Moderate Intensity Cardio for 30–40 minutes with your heart rate in the 120–140 bpm range
OFF
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