Before diving too deep, it’s important to establish that your nutrition and sleep are critical factors when it comes to fat loss. Think of these as the fertile soil that will allow your training results to grow.
Time Is Your Limiting Factor
The demands on your time are significant and it’s unlikely that you’ll magically find an additional 5 hours per week to workout. Given your time restraints, the following 2 principles are important if you want to achieve sustainable results.
1) Include the most effective training methods
2) Create a training plan that can be done consistently
Top 5 Training Methods For Fat Loss
1- Resistance Training
This type of training should be the foundation of your program. Resistance training burns calories, builds lean muscle mass and elevates your metabolism. Your Resting Metabolic Rate (RMR) is the biggest factor in determining the number of calories you burn on a daily basis. Your RMR is largely a function of how much muscle you have on your body and how hard it works. Since resistance training helps to build and maintain your muscle mass better than any other type of training, you’ll want to include this in your plan to increase your metabolism.
2- High Intensity Interval Training
High Intensity Interval Training (HIIT) focuses on short bursts of maximal efforts followed by a period of rest. Due to the demands placed on our energy systems, HIIT workouts are typically shorter in duration. The appeal of HIIT is getting the same health benefits as Interval Training in a shorter period of time. These benefits include reduced body fat, heart rate and blood pressure.
3- Interval Training
Almost any exercise can be trained in intervals which is simply a defined period of work and a defined period of rest. An example would be doing 3 rounds of push-ups for 60 seconds followed by 60 seconds of rest. Interval training is typically performed at a moderate intensity level as compared to the all-out efforts associated with HIIT. There are countless interval combinations and circuits you can create with this type of training.
4- Steady State Aerobic Training
This type of training is just good hard cardio work and burning calories at a consistent pace. This type of training typically won’t increase Exercise Post Oxygen Consumption (EPOC) significantly but it will burn some calories.
5- Steady State Low Intensity Training
Walking (with or without your dogs) won’t burn as many calories as the methods listed above, but it does count. This type of activity also helps increase your Total Daily Energy Expenditure (TDEE). We live in a predominantly sedentary society and any activity that boosts your TDEE should be considered a win.
Managing Your Training Time For Fat Loss
Don’t limit yourself with the question of which method is best (resistance training vs. cardio). Multiple studies have found that combined training methods produce the best results.
Time is your biggest limiting factor when designing a training program. We recommend allocating 50 to 67% of your total training time to resistance training with the remaining time going to the type of cardio training that you either enjoy or best tolerate.
No Limits Fitness provides step-by-step programs to help busy adults get the body they’ve always wanted, without restrictive diets or time-consuming workouts, so they can lead more fulfilling lives. Life is a much better experience in a strong, healthy body!
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