What Styles of Training Will Help You Lose Belly Fat
Everyone has specific goals and areas they'd like to "tone up," but I suggest taking a global approach to fat loss and focusing on the bigger picture. There are two styles of training I recommend people do if their goal is to lose body fat: strength training and cardio. No matter a person's skill level, in my opinion, strength training is a must.
I recommend strength training because it can increase your bone mass and lean mass, while also improving your body composition, cardiovascular fitness, and strength, according to a 2006 article in the British Journal of Sports Medicine. For the general population, I recommend doing full-body workouts that incorporate compound exercises in order to get the most bang for your buck.
Compound exercises are multijoint movements like deadlifts and push-ups that work multiple groups of muscle at once. They're great because they require more energy to perform — a push-up is a lot harder than one rep of a triceps extension — which means your body will burn more calories and fat.
Cardio is also another proven method to lower your body-fat percentage. Cardio can be catabolic and burn both fat and muscle, so you'll want to keep your cardio sessions at or under 30 minutes. If long runs aren't your thing, you can get your cardio in with sprint intervals, HIIT, or short runs.
If you want to know the style of training that will help you burn the most fat, I recommend finding a specialised clinic that offers the FatMax Protocol test. This test measures fat oxidation at various exercise intensities and reports the intensity level where your body burns the most fat.
In the meantime, here are a few workouts and plans that can help you burn fat:
- A cardio and strength HIIT workout
- A 15-minute sprint workout
- A four-week beginner's workout plan to get back in shape and build muscle
- A four-week muscle-building workout plan