The most efficient way to lose fat is by training with a protocol that focuses on building muscle, burning fat and calories, and achieving the greatest hormone response from exercise.

Here we are just focusing on the training aspect of fat loss, however, in order to achieve significant fat loss correct nutrition needs to be adhered to as well.

The first goal of training for fat loss is to elevate you Resting Metabolic Rate (RMR) by increasing muscle mass, meaning you will burn more energy every day.  You need to discover the magic of strength and anaerobic training and how they can boost your overall metabolic rate, burn a lot of energy in short amount of time, and elevate the RMR by increasing the amount of lean mass you have.

Tip no.1: Train with a high volume, short rest periods and moderate loads

Strength train with a high volume of work, short rest periods and moderate loads using multi-joint exercises – Squats, Deadlifts, Presses, Lunges, Rows should make up the core of your training.  Circuit training and super set schemes are an ideal approach.  Could also perform ascending (8 reps, 12 reps, 16 reps, 20 reps, 24 reps) or descending sets (24 reps, 20 reps, 16 reps, 12 reps, 8 reps.)

Tip no2: Strength train to build muscle and create an anabolic response

Accelerate fat burning by working every muscle group hard, frequently and at very high intensities.  This will elevate anabolic hormones that increase protein synthesis and fat burning.  Growth Hormone is released in greater quantities in response to physical stress above the lactate threshold, leading to increases in fat breakdown and the metabolism of glucose and amino acids.

Tip no.3: Perform strength training instead of aerobic exercise

Strength training that is anaerobic, uses a high volume and intensity and is made up primarily by traditional multi-joint exercises, is always superior to aerobic exercise for fat loss.  The media and many public health professionals suggest that continuous, slow, steady state exercise, will help you lose fat, which is one of the biggest misconceptions about weight loss and exercise.

Tip no.4  Do high intensity anaerobic training (HIT) to burn fat – avoid continuous low intensity aerobics

There is a mountain of evidence that anaerobic conditioning is effective for fat loss.  It is much more effective than aerobic training.

A study in the International Journal of Obesity demonstrates this by comparing the effect of 15 weeks of HIT (60 cycle sprints of 8 seconds each, 12 seconds rest) with aerobic exercise (60 percent of maximal oxygen uptake for 40 minutes). The HIT resulted in significant decreases in overall fat mass of 1.5 kg, while the aerobic exercise group had a fat gain of 0.44 kg on average. The HIT group also had a significant 9.5 percent decrease in belly fat, whereas the aerobic group increased belly fat by 10.5 percent at the end of the study. Of related interest is that the HIAT group decreased fasting insulin significantly more than the aerobic group (31 versus 9 percent), indicating better metabolism.

A second study in the journal Metabolism is indicative of the research supporting the superiority of HIT over aerobics for fat loss.  This study compared 20 weeks of aerobic training with only 15 weeks of HIT in which participants did 15 sprints for 30 seconds and lost nine times more body fat than the aerobic group.  They also lost 12 percent more visceral belly fat than the aerobic group.

Tip no.5 Be active in daily life to improve metabolism and lose fat:

A sedentary lifestyle, even if you are already training at a high volume and intensity, will compromise metabolism and may lead to fat gain.  Long periods of inactivity, even a few hours during the day, will lower the body’s glucose tolerance and insulin sensitivity.  Desk jobs are the primary culprit for fat gain and inactivity during the day in people who train hard.

Take regular brisk walks—even a five to ten minute vigorous walk will make a difference.  Aim for 10,000 steps a day.  Avoid plopping down in front of the TV or computer for hours after work.  Extra physical activity can take the form of recreational sports participation, playing ball games, martial arts practice, bike riding, walking or whatever you enjoy.

If you have a sedentary job, always take the stairs and park furthest away in the car park.  Break the work day up with relatively brief spurts of physical movement, whether it is walking, body weight exercises, or more strenuous training.  Even stretching and fidgeting will help out.