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Fat Burning

Effective Fat Loss is all about losing excess body fat whilst maintaining lean body mass. A well designed fat burning program including nutrition and exercise will reduce excess body fat but at the same time maintain lean muscle mass giving a strong toned athletic body as an end result. There are a few techniques that you can apply that will help with your Fat Loss program.

The Science Behind Fat Loss

Contrary to popular belief it’s very difficult if not impossible to burn fat and increase muscle size all at the same time. The reason for this is that to burn fat you need to include a calorie deficit in your diet of around 500 calories per day. This will be sufficient to give you a healthy steady fat loss. To achieve a healthy increase muscle mass you need to include a calorie increase of around 500 calories per day. So as you can see the two goals completely contradict each other when it comes to calorie intake. The amount of fat loss or muscle gain varies with different people. It really depends upon your genetics. Some people will achieve results quicker and others may take slightly longer. But it really depends upon the individual and how dedicated they are to achieving their goals.

Professional sports people and athletes cycle their training over a period of time. This is called periodisation. So for part of the period they are following a muscle building plan. Then once they have achieved their desired goal they go into the next phase which is the fat loss phase. Their training and diet will be designed so that they only burn mostly fat and maintain as much muscle mass as possible. This will shed any excess fat and expose a strong healthy lean and muscular physique. Whatever your goal be it fat loss or muscle building, quality nutrition is a vital part of the program if you are going to succeed.


Weight Loss Machine Workout Routine

Type : Fat Burning Workout

This weight loss machine workout routine is aimed at the absolute beginner who wishes to lose weight in the form of body fat, at the same time preserving lean muscle and increasing muscle tone. more...

Level : Rookie Routines : 2 Length : 30 - 60 mins
Date Added : 06 Feb 2009 » View Full Workout

Intense Fat Loss Workout

Type : Fat Burning Workout

The Intense Fat Loss Workout is designed to be completed with a minimum amount of equipment and in a short time for maximum fat burning and toning. The exercises target the upper and lower major mu more...

Level : Team Player Routines : 2 Length : 30 - 60 mins
Date Added : 21 Jan 2009 » View Full Workout

Full Body Fat Loss Workout

Type : Fat Burning Workout

Training to increase muscle size is only one aspect of improving one's physique. Unless you have the right genetics then it’s unlikely that you will achieve that cut toned physique unless you more...

Level : Tough Guy Routines : 6 Length : 30 - 60 mins
Date Added : 10 Feb 2009 » View Full Workout


Effective fat loss is achieved with the right combination of training and proper nutrition. A deficit of 500 calories per day will result in a healthy reduction in body fat whilst maintaining lean body mass. Any more than this and you risk your body going into starvation mode and cannibalising your precious muscle and vital organs for energy. Resist the temptation for fast fad weight loss and give your body the nutrients it craves.

Step 1 – Eat every 2.5 – 3 hours

Eating regularly maintains your blood sugar at the correct levels. Low blood sugar levels promotes hunger and makes your body think it’s starving. So it begins to shut down your metabolism and starts cannibalising your vital organs including muscle for energy and in return promotes fat storage. This is the exact opposite of what you are trying to achieve. Eat 5 to 6 small meals per day to prevent this happening.

Step 2 - Include Protein in each meal

Burning fat is not on your body’s 'to do' list, simple survival is. Not getting enough protein for your internal organs results in your body robbing it from your muscle tissue.

Protein is essential to maintain muscle mass and accelerate recovery during a fat burning program. Aim to get your protein from lean meats, fish, eggs and dairy products.

Step 3 - Don't Reduce Your Calories Too Much

During a fat loss program it’s necessary to create a calorie deficit so that your body will take the additional energy it needs from your fat stores. A 500 calorie per day deficit is sufficient. This is normally derived from a 250 reduction in food intake and 250 from an increase in activity. Any more than this and your body is likely to go into starvation mode.

This is the number one reason why fad diets never work. Because a severe reduction in daily calories actually causes depletion in vital muscle mass and promotes fat storage. You may see an initial weight loss whilst on the diet, but this is usually down to a heavy loss of lean muscle mass and as soon as normal eating is resumed the weight comes back with vengeance.

Get Recovery

Pro athletes workout 5-6 times per week, but they didn’t start that way. They added workouts as they got stronger & bigger. As a beginner you need more recovery and you’ll over train if you jump into their routines.

  • Rest - Fat loss workout programs are designed around muscular endurance training. This is usually performed with circuits or intervals at a fast pace with a high number of reps. So rest and recovery is vital for optimum gains.

  • Sleep - Growth hormone releases when you sleep, which helps to replenish and repair muscle tissue. Aim for 8 hours sleep. Nap post workout if your lifestyle allows.

  • Drink Water - If you’re dehydrated you can’t build muscle. Sip water while you’re training and drink plenty throughout the rest of the day.

Key Points
  • Eat 5 – 6 meals a day
  • Don't cut calories too much
  • Eat lots of quality protein
  • Get lots of rest

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