1) High-Intensity Interval Training (HIIT)
Ah, good old interval and high-intensity training. You’ve heard about their benefits for ages and for good reason: they work. If you’re looking for a surefire way to burn fat faster and lose some pounds in the process, HIIT is a solid go-to.
We caught up with Kurt Hester, TD1 National Director of Performance, to find out why HIIT is so important and here’s what he had to tell us:
“High Intensity Interval Training is more time efficient in caloric expenditure than a traditional cardio workout. Not only will your body burn more calories during HIIT workouts but you will also continue to burn more calories and fat in the 24 hours after a HIIT workout. That doesn’t mean you need to limit yourself to only sprint interval workouts on a treadmill, though; Go out and sprint hills, drag tires, and push or pull sleds.”
2) Sprint More
If you think that hitting the weights is the only thing you have to do to lose fat faster, you’re wrong. You need a soild balance of weight training, cardio and diet.
You need cardiovascular work to burn excess body fat,” says Mike Duffy, CPT and owner of MikeDuffysPT.com. “The body will burn primarily carbohydrates during the first twenty minutes of cardiovascular exercise. Right about minute twenty, the body shifts over and starts to burn stored body fat as the primary source of energy. You need a combination of both weight training and cardio to get fat off your body. Cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the way they look,” Duffy says.
Lee Boyce, Owner of Lee Boyce Training Systems, agrees that sprinting can be a huge benefit to fat loss.
Sprinting,” Boyce said, “uses fast twitch muscles, which take more energy to utilize, and it also puts you in oxygen debt, so your body will have to play ‘catch up’ after the workout is done. This also increases the rate of metabolism to tap into more fat loss during and after the workout.
So now that you’ve hit the weights, it’s time to hit the treadmill (or the road, trail, or track) as well. Ramp up your cardio, break into vigorous sprints, and just watch the fat ooze off in no time.