How to Structure Your Workout for Fat Loss

How to Structure Your Workout for Fat Loss (Image Source: Shutterstock)

Nutrition for Fat Loss

Nutrition is the base of the fat loss hierarchical pyramid. This means that your diet is the most important factor of your fitness routine and should receive the most time and attention. The saying, “You can’t outrun a bad diet” rings true in most cases. According to Healthline, fat loss can be maximized by incorporating “fatty” proteins (ironically) and healthy alternatives to your favorite ingredients such as olive oil and whey protein into your diet. The idea is to augment your metabolism so that you can be losing weight both when you are and are not working out. Items that you should consider adding to your diet include fatty fish, coffee, eggs, apple cider vinegar, and full-fat non-Greek yogurt.

Diet Is The Most Important Factor Of Your Fitness Routine (Image Source: Shutterstock)

Fat Loss Workouts

Whether you exercise once a day or every day, it’s important for you to find time to exercise.

The Effect Of Low Intensity Steady State Cardio — Thomas DeLauer

High Intensity Interval Training (HIIT) cardio workouts

HIIT workouts are typically characterized as fast-paced, high-intensity workouts. The goal is to get your body moving through quick exercises that maintain a steady heart rate. If you are finding this too good to be true, check out this 24-minute cardio workout from self.com.

The 7-Minute HIIT Workout — DoctorOz

Part 1: Execute each of these exercises. After each exercise, rest for 15 seconds before starting the next one.

  1. Butt Kicks — 45 Seconds
  2. Jump Squats — 45 Seconds
  3. Burpees — 45 Seconds
  4. Mountain Climbers — 45 Seconds
  5. Alternative Sidekicks — 45 Seconds
  6. Jumping Lunges — 45 Seconds
  7. Repeat this circuit twice

Part 2: Execute each of these exercises.

  1. Mountain Climbers — 40 Seconds
  2. Forearm Plank — 20 Seconds
  3. Rest — 1 minute
  4. Plank Jacks — 40 Seconds
  5. Forearm Plank — 20 Seconds
  6. Rest — 1 Minute
  7. Lateral Plank Walks — 40 Seconds
  8. Forearm Plank — 20 Seconds
  9. Rest — 1 Minute
  10. Repeat this circuit twice

Steady-State Aerobic Activity

The topmost and smallest section of the fat loss hierarchical pyramid is steady-state aerobic exercise. This means that steady-state aerobic exercise, while still helpful for fat loss, is the least effective use of your time and energy. Steady-state aerobic activity differs from HIIT training because it involves slower movements that require you to give the same energy throughout the entire workout. Because this type of workout is slower paced, you can typically enjoy the company of friends and family while you work toward your fat loss goal. Exercises that incorporate steady cardio for fat loss include running, fast-paced walking, dancing, biking, and rowing. The goal is to participate in an activity that will get your heart rate to a steady, consistent pace that helps you shed fat.

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