The following post has been shared on the GWA blog in 2014 and 2016, but with 8 weeks left util the end of 2018 (and the questions we receive year round about weight loss), we figured it was time for a repost!
Let’s touch on some key points when thinking about your personal fat loss journey.
Whether it be for a #GWAfallchallenge, a winter vacation, or wanting to end the year feeling strong, you can never go wrong with a little added knowledge.
What is the best way to lose fat?
It’s not quite a simple answer: everybody is slightly different. But this is actually helpful to know! Just because one method works for your friend, doesn’t mean it will work for you. Don’t be afraid to try new and different things.
However, there are some guidelines that everyone can follow in their fat loss journey:
Involve more muscle groups
The more muscle groups involved in an activity, the more calories you will burn. E.g. cross-country skiing burns more calories than walking.
High intensity versus low intensity exercise
While it is true that low intensity exercise burns a higher percentage of fat, that is not the full story. 60 minutes of high intensity exercise will burn more calories than 60 minutes of low intensity exercise.
From a fat loss perspective, this is important. Typically, the more calories you burn, the more fat you stand to lose.
Improve your aerobic fitness
The more aerobically fit you are the higher percentage of fat your body will use as fuel during exercise. This is important and indicates that improving your aerobic ability has fat loss value. Include some longer and lower intensity exercise in your workout regimen. Some people respond well to more of this, others less.
Strength Training versus Endurance Exercise
Most research points to endurance exercise having a greater impact on fat loss than strength training. What is interesting, however, is studies that look at the combination of endurance training and strength training have even better fat loss outcomes.
Fat Loss Takeaways
Don’t be afraid to try out different forms of exercise
Training at high intensity is important, but having some relatively easier days also has merit
When trying to lose fat, don’t stick to only one type of exercise
Lift weights (full body lifts with large muscle groups are best) and do endurance training
Work on getting fitter so you can work harder during your sessions and therefore burn more calories
Also remember that exercise alone is never as effective as combining exercise with proper diet and nutrition