1) Train at High Volume, Short Rest Periods & Moderate Loads
Ideally, workouts are short and intense. No more than an hour in the gym. Keep the rest periods less than 60 seconds. And perform 8-12 repetitions (reps) of more than 3 sets at weights that are 70 to 85 percent of your maximum effort.
2) Focus On the Big Lifts
Do squats, deadlifts, chin-ups, push-ups, lunges and rows as the foundation of your training. If you’re not doing these then you’re not getting the best bang for your buck. If you’re unsure how to perform these exercises correctly, or how to structure them into a workout, ask one of our trainers!
3) Perform Strength Training Instead of Aerobic Exercise
Strength training builds muscle and release growth hormone and testosterone. The extra muscle allows you to burn more carbohydrates and to release anabolic hormones. These hormones promote muscle growth. When beginning a strength training regimen be sure to include at least one of the ‘big lifts’ each workout.
4) Do High-Intensity Interval Training (HIIT) for Cardio
High-intensity interval training (HIIT) is significantly more effective for fat loss than steady-state cardio. HIIT can be performed for 10-20 minutes at intervals of your choice. Try 8 second sprints followed by 12 second rest periods. Or check out our information board in the gym for other cardio training protocols.
5) Be Active Everyday
Take regular brisk walks—even a five to ten minute vigorous walk will make a difference. Shoot for 10,000 steps a day. After work, avoid plopping down in front of the TV or computer for hours. Extra physical activity can take the form of recreational sports, gardening, martial arts, bike riding, or whatever you enjoy. And what better time than summer to be outdoors. No matter the season; however, just get out and use your body!
Nothing fancy here—these are the fundamentals to achieving fat loss in the gym. It takes consistent effort and dedication; there is no substitute for hard work. Many of us are looking for that one thing that is going to give us the body we want, and we want it yesterday. That mindset is self-sabotage and will never lead to lasting results. As cliché as it may sound, being in good health and having a great looking body is a matter of creating the lifestyle that supports it. A lifestyle isn’t changed overnight. It is created by making steps everyday in the direction that supports your goals.