Training for fat loss is quite a controversial topic. 


There are plenty of opinions, and it could be challenging to make the right choice when it comes to your workout program.

Some deem cardio to be the most effective tactic. Others bet on HIIT and resistance training as better options.

So, who is right here, and what is the best way to go about it?

A Big Misconception About Fat Loss Training

Prevailing wisdom suggests that we need to do lots of cardio and plenty of high repetition training for effective fat loss. The idea is, cardio is vital for fat-burning, and high-repetition weight training helps us ‘tone’ our muscles better.

Of course, both of these ideas are misguided, and fat loss training doesn’t have to be nearly as slow, grueling, long, and tedious if we want to achieve great results.

So, what should we focus on instead?

What Matters Most For Effective Fat Loss

The number one requirement you need to clear for fat loss is to be in a caloric deficit. In other words, you need to consume fewer calories than you burn, thus forcing your body to use some of the stored fat for energy.

As you can probably imagine, cardio is not a mandatory part of effective fat loss. Still, it can be used as a tool to burn more calories and more easily put yourself in a calorie deficit.

Aside from that, your overall training (lifting weights, doing bodyweight exercises, and similar) will provide your body with the stimulus it needs to protect muscle mass and not use it for energy. 

All of this, when combined with a high-protein diet, will allow you to burn fat more effectively, retain your muscle mass, and maintain your strength.

How to Go About Fast and Effective Fat Loss Training

Okay, so we’ve gone over the broad overview of effective fat loss. Now, the question is, how can we practically apply what we’ve learned to our training?

Well, because our nutrition will be the primary factor that allows for fat loss to occur, we should mostly train for two reasons: to burn some extra calories and to stimulate our muscles.

An excellent example of such training are circuit workouts – they are fast, effective, and convenient.

For example, you can do a circuit workout where you alternate between different muscle groups like so:

Push-ups -> Inverted rows -> Bodyweight squats -> Planks -> Jumping jacks -> Bicep curls -> Tricep extensions -> Slick floor bridge curl -> Overhead presses

Do all exercises back-to-back, rest for a couple of minutes, and repeat for as many rounds as you feel the need to.

You can also use resistance bands to spice up your workouts and make them more effective. For example, you can use long resistance bands to make exercises like push-ups and squats more difficult. You can also use resistance bands with handles for exercises like bicep curls, tricep extensions, and overhead presses.

If you want to do more strength and power-focused exercises, you can also use heavy-duty resistance bands. And, if you prefer training at home, get yourself a resistance band door anchor to have more options for exercises.

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