4 Training Secrets for Fat Loss

     95% of people who go to the gym are after fat loss and they wanted it yesterday! In this short article, we are going to give you 4 fat loss training tips that we keep exclusively for all of my clients. After reading this article you will be able to get the same results my clients get and get in the best shape possible for summer!Learn these secrets to rapidly accelerate your fat loss!

1. 2x a day training

Not many people have tried 2x a day training. However if we have a client who needs to get ripped in a hurry, this is the first step we recommend. This is not something to jump into with two massive one hour sessions, it has to be developed gradually to allow the body to acclimatise. We recommend for the first 4 weeks you just split your normal session into two blocks. This way, you can start to get used to the increased workload and demands. From there on in, we can start doing more training. Some training splits we have found useful for fat loss include:

AM: Strength Training

PM: SprintsAM: Strength Training

PM: Hypertrophy/Bodybuilding

AM: Power training PM: Interval Training

2. High sets, low reps

When the majority of people brian for fat loss they generally use higher reps to create a burning sensation that is associated with fat loss. In our opinion, this is not abad strategy but will lead to stagnation if it is the only method used. What we often recommend to our clients is to flip their sets and reps around. This means 3 sets of 10 becomes 10 sets of 3.

This allows the trainee to use higher loads and produce a greater work output using the same number of reps. It is also conducive to strength and muscle gains, which are important when you are in a caloric deficit. A great combo for strength and fat loss is doing 10 sets of 3 in a circuit with 4 different exercises.

Some of our favourite combinations include:

- Chin Up, Dip, Dead lift, Ab Wheel

- Pull Up, Bench Press, Front Squat, Hanging Leg Raise

- DB Row, DB Bench, Barbell Lunge, Reverse Crunch

3. Don't count reps, use time

The use of timed sets can be great on fat loss training because it takes your focus away from counting how many reps you are doing and it allows you to fully focus on working as hard as possible. It also has the advantage of allowing you to progress very incrementally. We often use weekly 5 seconds jumps with our clients. Here is a sample 20 minute workout. Perform this for 5 rounds.

30 secomnds on, 30 seconds off

1. Kettlebell Swings 2. Burpees 3. Inverted Rows 4. Goblet Squat 5. Alternating Lunge

Repeat this circuit 4 times. Each week add 5 seconds to the work interval, and subtract 5 from the rest period. The 2nd week will be work for 35, rest for 25 and the progression will follow.

4. Walk, don't run

Believe it or not, we do not recommend running as a fat loss training method to our clients. We are much more inclined to recommend walking as a fat loss tool. The reason for this is because walking does not cut into your recovery for your resistance training sessions (where the magic happens) and can be done for a long period of time.

One thing we do to make this more effective is to ensure that for the entire time the client walks they only breathe through their nose and use their diaphragm.

This has many benefits including but not limited too:

- Reduce the effect of stress hormones

- Improve the parasympathetic nervous system and functions such as digestion

- Improve diaphragm and core function making weight training safer

- And many more

For bonus points you can walk first thing on the morning on an empty stomach. Although we have no research showing the validity of this, thousands of bodybuilders and happy clients have used this strategy successfully.

And a special bonus tip…

5. Invest in a jump rope

Jump rope is a highly under-rated fitness activity. There is some research that shows that jumping rope for 10 minutes is the equivalent of running for 30 minutes! It also has the added benefits of co-ordination, reactive strength and lower joint impacts. Work your way up to 10 minutes each and every day and your fat loss will be incredible.

As a side note if you do participate in jump rope, ensure that you stretch out and do self myofascial release on your calves to maintain healthy ankle tissues. You will thank me for that advice.So there you go guys. Follow these fat loss training secrets and have fun!

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