Want to lose fat and get ripped abs? Or maybe you want to stay lean year round? Then it’s time to make some changes to your workout. Training for weight loss is not the same as training for muscle growth. To obtain results, you have to mix strength exercises with HIIT (High Intensity Interval Training) or steady state cardio, eat clean, and take quality supplements. Your diet should be high in protein so that you lose fat while preserving your hard-earned muscles.
So, are you ready to get shredded? Here are some tips on how to create the perfect workout for fat loss:
1Set Realistic Goals
First of all, be aware that you can’t shed fat and build muscle at the same time. Unless you’re a pro athlete who knows his body really well, it’s virtually impossible to gain muscle and lower your body fat levels simultaneously. In the best case scenario, you’ll lose fat and preserve lean mass.
To build muscle, it’s necessary to consume more calories than you burn. That’s why most athletes and bodybuilders bulk up in the off season. This allows them to get bigger and stronger. To shed fat, the amount of calories burned needs to exceed the amount of calories consumed. When you’re in a calorie deficit, you can not gain muscle. Thus, it’s essential to set realistic goals before starting a new workout programme.
Consider your overall fitness level as well as your lifestyle habits and personal needs. A business professional won’t be able to train as often as a college student. A beginner won’t get the same results as a gym buff with years of experience. Your progress also depends on what you eat, what supplements you take, and how much you sleep. Other factors that should be considered are your age, current weight, body type, metabolism, and general health. If you want results, don’t go for a cookie-cutter workout plan. Create your own exercise routine based on the factors listed above.
2Mix Heavy Training and Cardio
The perfect fat loss workout for men should include both cardio and strength training. Cardio raises your heart rate and burns calories while improving your aerobic endurance. Weight training helps build and preserve muscle, boosts metabolism, and keeps your bones strong. When you lift weights, your body continues to burn calories long after your workout is done.
The problem with cardio training is that it may cause muscle loss, especially when you’re in a calorie deficit. To maintain muscle, do not exceed 40 minutes of steady state cardio per session. Ideally, do cardio after strength training. This way, you’ll deplete muscle glycogen stores while lifting weights, and burn more fat while on the treadmill. On top of that, if you do cardio first, you won’t be able to train as hard as you can.
Many guys who want to lose fat stick to cardio only, which is a big mistake. Without strength raining, you will lose muscle and slow down your metabolism. As a result, your body will burn fewer calories throughout the day. The truth is that strength training alone can help you get ripped, so you don’t really need cardio. However, in this case, your diet should be 100% clean.
3Do High Intensity Interval Training
Depending on your fitness level, you might want to replace cardio with HIIT. This workout method increases fat oxidation rates and revs up your metabolism for hours after leaving the gym. High intensity interval training is the most effective way to burn fat. Since most HIIT sessions last about 15 minutes, you won’t experience muscle loss.
For quick results, do 10-15 minutes of high intensity interval training followed by 15-20 minutes of regular cardio. Make sure you first lift weights. The intervals will lead to glycogen depletion, while steady state cardio will burn even more fat. Just like strength training, your cardio sessions should be progressively more challenging. If you do the same workouts over and over, your body will adapt. Thus, it’s important to keep your muscles guessing and try new exercises once every few weeks. You can use HIIT when running on the treadmill, jogging, rowing, cycling, or climbing the stair master, so there are plenty of options available.
4Do Compound Exercises
Multi-compound exercises, such as the deadlift, squat, bench press, and military press, burn more calories than isolation work. That’s because they hit multiple muscles at the same time while increasing your heart rate. For optimal results, use moderate to heavy loads, with short rest periods between sets. Train at high intensity to speed up fat loss.
Your workout should consist of push-ups, pull-ups, squat variations, rows, lunges and other multi-joint exercises along with two or three isolation moves per session. Keep your rest periods under 60 seconds. This will boost growth hormone and testosterone levels, turning your body into a fat-burning machine. Do at least one full body workout per week to challenge your muscles and speed up metabolism. Be active in your daily life and try new activities that support fat loss.