This article will show you a good workout to help you lose fat. In this article we’ll cover the WHAT and WHY of training to help you lose belly fat.
Overview (what we are trying to achieve)
When trying to lose fat, we should be trying to aiming for 2 things: stimulate our muscles and increase our heart rates.
Stimulate our muscles
When eating a reduced calorie diet, our bodies can actually burn our own muscles for energy. This is extremely bad when trying to lose fat as the more muscle we have, the more calories we burn each day. By training with weights and stimulating our muscles, we can prevent them being used by our body for fuel or even stimulate them to grow bigger.
NB: For those women who are scared of getting ‘too big’ by weight training, you don’t have to worry. Females simple don’t have enough testosterone in their bodies to get noticeably bigger without the use of drugs.
Increasing our heart rates/EPOC
Training with weights as opposed to cardio exercise like jogging increases our rate of EPOC (Excess Post-exercise Oxygen Consumption). EPOC refers to the amount of time we continue burning calories at a higher rate AFTER we finish exercising.
When training with weights, EPOC is known to last up to a full 48 hours compared to cardio exercises which is only a couple of hours.
Type of exercise
So we know that we should be trying to maximise our EPOC and also stimulate our muscles in order to lose fat but how do we go about this?
The best and quickest way to train is using as many muscles per exercise as possible and training the whole body at each training session. While this may sounds difficult, its actually quite simple and can be done in as few as 2 or three exercises in about 30 minutes.
I personally find that choosing two complimentary upper-body exercises and a single lower-body exercise means that you can stimulate as many of your muscles in the shortest time.
Final thoughts
When considering how to train when you want to lose fat, there is one thing that is more important that any other and that’s nutrition. You MUST have your diet in check if you expect to see results loosing belly fat.
While I wish I could eat chocolate and cheese all the time and train 5 times more often, it doesn’t work this way and unfortunately, there is no way to out-train a poor diet.
You can find more of Jonathan Parker’s FREE artices on how to lose fat and build muscle on his website at
Article Author :Jonathan_A_Parker
Tags: body exercise, muscles, Nutrition, weight training
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