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The Hierarchy of Fat Loss - Part II

posted on Thursday, 16th June 2011 | find under Fitness

Ok sweeties, you ready for part II?  You been tearing it up in the gym at high intensity?  We hope so!  Check out part II:

4. Steady State High Intensity Aerobic Training – e.g. cardio at a higher intensity than comfortable pace like jogging a km faster than your usual pace.

This is about the extra calories you will burn in your session, as it doesn’t yield a huge amount of afterburn.  Consider it feel good exercise, a 20 minute cardio workout just to bump up your calorie burn for the day!


5. Steady State Low Intensity Aerobic Training – e.g. walking, taking the stairs.

This can also be known as Non Exercise Physical Activity (NEPA).  Taking a walk in the park, taking the stairs instead of the lift etc.  Again, not a huge amount of afterburn but every little counts!!

So with these five methods of fat burning, which do you need in your life right now?

If you’re time poor, it’s all about number 1!!  3 sessions of 30-40 minutes of metabolic resistance training will get you burning!!  Remember the effects can last up to 36 hours!  If you have a little more time to spend, maybe 4-5 days training, then add in number 2.  Two HIIT sessions will really rev up your system!

Nice news!!! Workouts can be short, sharp and extremely effective!!!

Of course, there is the small detail of one possibly hating HIIT!  It’s hard work, and so it’s important that you seek the balance between what you want to do because you quite like it, and what you’re never going to do because you hate it!  Irrespective of fat burning capabilities, the exercise you choose to do, should be the one you are most likely to do.  Although it’s important to understand that if you are going to choose steady state cardio over HIIT cardio because you prefer it, your results will take a little longer, but you’ll perhaps enjoy the journey a little more.

Oh and another thing, if you’re mixing it up, always do weights before cardio.  Always.  Resistance training requires a huge amount of energy to perform the workout.  Tiring yourself out with a hard cardio session before you hit the weights, means that you will have poor form executing your exercises.  Remembering that metabolic resistance training gives us the most return in terms of fat loss, it’s important to prioritise it.

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