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Best Fat Burning Workout?

  • 21-01-2008 12:14pm
    #1
    celestial
    Closed Accounts Posts: 1,602 ✭✭✭


    OK so as the title suggests I have decided to experiment with a different approach to my training to see if it has a greater effect on the amount of fat I can lose.

    In short, I have definitely lost fat since June 2007. I can fit into 34" jeans again and the 36" jeans I bought a year or two ago are literally like clown pants on me - I can get out of them without opening the button!

    I have lost the weight through diet and weight training, with only small amount of cardio (mainly moderate - high intensity cycling, not interval training for the most part). I am not sure how much the weight training accounted for the fat loss to date, but one thing for sure is that I have built muscle and preserved it while losing fat (my weight hasn't budged from 13.5 stone since last June, in fact it may even have gone up - but as mentioned I have lost quite a bit of fat).

    Thing is now I am getting impatient. In the morning if I breathe in a little I can see my abs in the mirror - it's like there's a six pack under there screaming to get out! The fat loss has been gradual and I would basically like to see a greater impact over the next couple of months. I am 100% committed to my training (enjoy it lots and it's just part of my day-to-day life now) and apart from some cheat meals at the weekend I eat 90% clean.

    My routine for the past 5-6 months or so has been:

    Quick warm up on bike/treadmill
    Lift heavy as I can for up to 45 mins or so: presses, squats, rows. I have worked up from lifting 8 - 10kg dbells to 20kg dbells. I have ensured variety with load and rep ranges. I think that any fat loss from this plan has come out of increased basal metabolic rate combined with the frequent 'afterburn' following these sessions.

    Thing is now I think I need to hit the cardio intervals hard, as I want to get my aerobic fitness up higher, as well as burning fat. I plan to do this by using cardio intervals + bodyweight exercises + some weight training. I will also incorporate an hour and a half of MMA two or three times a month on average (will include drills, sparring and other exercises (push-ups, etc)

    My new plan therefore is going to tilt the balance of my training in favour of good old getting the heart rate up good and high.

    Rowing intervals (approx 15 mins)

    -5 min warm up on rower
    -Intervals on rower - 45 seconds 90% effort, 90 seconds 20% effort (x7)

    Bodyweight session - 180 reps total (approx 10-15 mins):

    6 sets of 15 reps push-ups and squats (alternating one with the other, i.e. set of push-ups, then 1 of squats, and so on)

    Dbell rows (approx 10 mins): (working on doing my first full pull-up..) 3 sets x 10 reps with 16kg weight)

    Exercise bike: 20 mins

    Intervals - 45 seconds 90% effort, 1 minute 20% effort (X14)
    5 mins cool down

    Stretches


    Just looking for comments on this from you guys, if something similar has worked for you fitness and/or fat loss wise, etc...basically I want to be sweating like crazy after this. I did a less intense version of this yesterday and plan to do it again today (and I was sweating, and found it tough enough). My plan is to follow this workout for 4 weeks from yesterday to see what results I get in shrinking the gut even further. The intention is that it will hasten its demise... If I get good results I'll stick with it a bit longer and up the intensity. If I don't see any noticeable gains in fat-loss terms I will go back to more of a focus on heavy weights again.


Comments

  • #2
    celestial
    Closed Accounts Posts: 1,602 ✭✭✭celestial


    Over a hundred views and no comments/feedback...come on folks....am I really that good at this programme constructing lark?!:)


  • #3
    Recon
    Registered Users, Registered Users 2 Posts: 1,204 ✭✭✭Recon


    Run! or swim.

    Swimming takes a lot more effort but it can get expensive to go swimming every couple of days.

    Start running a mile, then try to do it in 9 minutes, then 8 minutes. Then 2 miles in 17ish minutes, then 16 minutes. Then maybe 15 minutes.

    Then up it to 3 8 minute miles, then to 4 8 minute miles. Then work on your time on the 4 mile run, try to knock 30 seconds of it every few weeks. Check going like that, don't eat too much ****e and you'll burn fat.

    I started doing that around 3 years ago and lost over 3 stone during the summer.

    Do some light weights as well! Some people here really love their heavy weights. But I found the 20kg argos set to be plenty for the basic free weights exercises. Some bicep curls, triceps extension, butterfly and back rows.


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