The Best Fat Loss Workouts – AFL 3.1
In this video, I’m going to talk about and show you some of the best fat loss workouts.
This third AFL series is centered around optimizing your exercise program for fat loss.
So, instead of just talking about exercising I thought it would be appropriate to actually go to the gym to show you what I’m talking about.
Now, before getting started I want to mention the freebie that comes with this video, which is Accelerated Fat Loss 101.
This eBook is designed to give you all the necessary tools you need to master fat loss and reach your goals in an expedited fashion.
Starting off I want to talk about various different training modalities.
More specifically, utilizing total body movement and active recovery.
Total Body Movements
Total body movements and/or compound movements utilize multiple joints whereas an isolated exercise like a biceps curl utilizes one.
And because these movements utilize numerous muscle groups your body has to expend more energy to perform them.
For example, a squat utilizes your hips, knees, and ankles.
Or a barbell row uses your shoulders, elbows, and wrists.
Now, a total body movement goes a step further than compound movements and utilizes, even more, muscle and joints.
For example, a snatch utilizes your hips, knees, ankles, shoulders, elbows, and wrists. And a slew of different muscles responsible for strength, explosiveness, and stabilization as well.
Or if you’re not into complicated Olympic weightlifting a squat thruster will use most of the same muscles, without having the same body positioning, execution and mobility requirements.
Active recovery is exactly what it sounds like. Recovering while also doing something active.
Typically, active recovery involves isometric exercises that allow you to catch your breath while still challenging your body.
For example, planks are great for strengthening your core, stabilization muscles and testing your resolve.
If you didn’t know so already a plank minute is only marginally shorter than a treadmill minute. Think about it…
Or bridges are good because you can lay down, and who doesn’t want to lay down during a grueling workout, it’s cool to get stronger glutes, hamstrings and a lower back; but laying down is what really does it for me.
You are, however, more than welcome to sadistically push yourself even harder and add a dynamic exercise like Mt. Climbers or Jumping Rope.
Moving on to limiting your rest between exercises and sets.
By doing so, you’ll increase your working heart rate and force your body to perform more work in a shorter period of time.
Which sparks the engineering major in me and means you’ll be producing more wattage.
Cue the wayfarers with tape…
Jokes on you, I actually don’t own a pair.
Not only will this shorten your workouts but it also increases the calories you burn due to increased exertion and heart rate.
Two of the easiest ways to limit rest between sets while avoiding extreme exhaustion are circuits and supersets.
Performing a circuit of exercises means you’ll be pairing exercises together one after another with limited rest in-between.
A good example of an effective total body circuit might be pull-ups, KB goblet squats, hanging knee raises, and a DB Arnold press.
This type of circuit will utilize just about every muscle in your body from head to toe and by limiting your rest between sets you’ll be in for a real fat burning treat.
Supersets fall under the umbrella of circuits and utilize antagonist or opposing muscle groups in a circuit fashion that allow you to actively recover with the muscles you aren’t using while working out their opposing counterparts.
A good example of this is push-ups superset with renegade rows.
While working out your pushing muscle you’ll be resting your pulling muscle and vice-versa.
I love using superset to make my workouts more intense and so I can spend less time in the gym.
Next, I want to talk about interval and HIIT cardio.
HIIT and Interval cardio utilizes short periods of full exertion bouts followed by short periods of recovery. Cycled for an allotted period of time or reps.
This type of cardio increases the overall calories you burn throughout your session and decreases the amount of time you need to spend performing cardio.
I do want to note that when you do perform HIIT cardio you typically will do it in ratios of sprints to recover.
For example, a 1:3 ratio might look like 15 seconds of sprint followed by 45 seconds of jogging/walking. Repeated till exhaustion or for a set number of sets.
Unfortunately, the cardio equipment here is more for decoration than use, so I’ll let you use your imagination for a HIIT cardio example.
LISS cardio or Low-Intensity Stead State cardio is just cardio performed at a constant pace for an allotted period of time.
Think cardio bunny that stays on the treadmill for an hour then goes home.
Wrapping up, there are numerous ways you can more effectively lose fat in the gym.
And while I went over a few of my favorites this video isn’t meant to be all-inclusive.
At the end of the day, just make sure you’re enjoying your workouts and constantly pushing yourself to not settle for your current standing and in due time you will start to see significant results.
I want to mention again that the freebie that comes with this post is the Accelerated Fat Loss 101 guide; this free eBook was designed to help you master your fat loss and reach your goals in an expedited fashion.
Click on the box below to get your free copy!
And finally, I want to thank you for watching this AFL video on the best fat loss workouts. I hope you find these training modalities and tips useful to implement into your personal workouts.
That’s all for today – Cheers!