There is no pill, no fad diet or “quick and easy” way to burn fat fast. There is no quick fix for weight loss despite all the advertised products. The good news is there have been many studies done that show more efficient ways to lose weight and burn fat. You don’t have to spend endless hours in the gym on the treadmill or the elliptical. You can spend half the time in the gym and see results in half the time. The secret weapon to efficient and fast fat loss is to create what’s called the “after burn effect.” The after burn effect takes place during our recovery period of exercise and after our workout session is complete. How do we get the after burn effect? We do what is called High Intensity Training (HIT). HIT is a form of interval training that involves brief, intense bouts of exercise followed by a recovery period. This can be done with cardiovascular training, strength training or a combination of both. An example of a cardiovascular interval work out could be sprinting as fast as you can for 30 seconds followed by 1 minute of walking and repeating that 5-10 times. When you do aerobic activity (w/oxygen), such as walking at a constant pace, your body is using oxygen to meet the energy demands of the exercise you’re performing. When you do anaerobic activity (w/o oxygen), like the cardiovascular HIT workout, your body cannot supply oxygen quickly enough to meet your energy demand for the exercise. This creates an oxygen debt where your body tries to recover from the intense bout of exercise. So while you are recovering and after you have completed your exercise session, your body tries to adjust back to a resting state. This process requires energy which burns tons of calories because after all, a calorie is a measurement of energy. This is where the after burn effect contributes to fat loss.
Now for those of you who are looking to get cut, you can throw some weight resistance in. Performing multiple sets and repetitions of quality weight until your muscles become fatigued is the key to creating the after burn effect. Your muscle is made up of protein, and what happens is after a strenuous resistance training session your muscles are being repaired and new proteins are built. This process of breaking down your muscle tissue and repairing it uses lots of energy (calories). Not only does resistance training create that after burn, but the more muscle you have, the more calories you burn. In fact, 1 pound of muscle burns 12-14 MORE calories than 1 pound of fat.
So if you are looking to lose fat and tone up, the best program for you may be a combination of both. This can be done in circuits. Here is an example that I have been using with my clients that has been very successful. It contains three 5-minute circuits with 2-3 minutes of rest in between. There are 4 exercises in each circuit. Each exercise you will do 10 reps. Here is an example of one circuit:
Exercise 1: 10 reps of Step ups on the bench
Exercise 2: 10 reps of Push-ups
Exercise 3: 10 reps of Mountain climbers
Exercise 4: 10 reps of Squats with a shoulder press
You are going to keep going through this circuit without stopping for 5 minutes. After 5 minutes is up, rest for 2-3 minutes (your recovery period). You can either repeat that circuit two more times or create two new ones. Not only will you torch calories while doing this but the after burn will be substantial.
All you need is 20 minutes and your body weight. You can choose any exercise from my exercise library on my website and create your own HIT workouts. After 2-4 weeks you will see a change in your body composition. If you have any questions or want me to send you some more circuits please email me at Lindsey.firstname.lastname@example.org