Most effective method of burning fat?

Ral263

What have you found is the most effective method of lowering body fat? I recently put on 10 lbs, of which I am sure is all fat (I was previously very muscular/toned) that kind of just "hangs" off my inner thighs and love handles. I already weight train (40min/day, 6/wk) and run around 50 miles a week, but I haven't really seen the kind of results I'd like-- I'm losing, but I'm still "soft". Thoughts/ suggestions?

gashinshotan

RUN FASTER!

aimeeturner

HIIT

tigertchr23

Have you tried HIIT (High Intensity Interval Training)? or Tabata training?

Check this out: http://www.intervaltraining.net/hiit.html

ktfitzgerald

HIIT with kettlebells!!!

ninerbuff

Lift heavier with lower reps (6) and you can increase you resting metabolic rate more. This will help to burn more fat since fat is burned during rest.

erickirb

eating at a moderate deficit and doing HIIT and strength training, not regular cardio as this tends to cause some muscle loss along with fat loss.

themommie

keep within your calorie limits and combine cardio with strength training

dnsrmr

Maybe cut down on your carbs for a week or two, like stay around 20 carbs per day (total carbs - dietary fiber & sugar alcohol = carb count).
Gd luck. You can do it!!! Maybe you just need to trick your body by changing your diet for a week or two.

dnsrmr

Lift_hard_eat_big

Lift heavier with lower reps (6) and you can increase you resting metabolic rate more. This will help to burn more fat since fat is burned during rest.

This man speaks the ^^^Truth^^^
If you're lifting and doing 12-15 reps/set no problem, you should up the weight.

H_Factor

try the sprint interval workouts I describe in my workout blog below. try them 2 or 3 times per week (but not on consecutive days) in lieu of your other cardio.

fteale

I find running works for me. If you are going to do weights, you need to do heavy ones. I've never felt there was much point in light ones.

bhoochy

HIIT 15 secs intervals as hard as you can go!!!

Sidesteal

I'm not going to suggest that HIIT wont work as I'm sure it will help, but the first place I would look would be your weight training program.

Lifting HEAVY with calorie deficit and adequate macronutrient intake will take you a long ways, IMO.

SonicaBE

do any of you have actuall HIIT training workouts that you can share. I am at 190 and need to lose 45 by May.
Would appreciate treadmill workouts or elliiptical

thanks and TGIF!

Rynatat

Lift heavier with lower reps (6) and you can increase you resting metabolic rate more. This will help to burn more fat since fat is burned during rest.

This man speaks the ^^^Truth^^^
If you're lifting and doing 12-15 reps/set no problem, you should up the weight.

Def what both above said, but also, if you go to a gym, the Smith Machine for squats & the Arc Trainer (not the elliptical) has made HUGE changes in my body in just 2 months. I haven't lost weight according to the scale, but I've gained and/or lost inches where it counts (biceps bigger, thighs more toned, hate-handles almost gone, chest, not breast, is smaller ). For squats, I do wide squats (15rep) , cross-legged squats & lunge squats (10-12ea.) - 3 sets - with 30lbs total (not including the weight bar) then add deadlifts with extra 40lbs. On the Arc Trainer I do at least 20-25mins on level 7. Oh - and bonus to both, butt is rounder, firmer & smaller :happy:

cramernh

Avoid the mother-in-law's attempt at cooking.....

Ral263

Lift heavier with lower reps (6) and you can increase you resting metabolic rate more. This will help to burn more fat since fat is burned during rest.

This man speaks the ^^^Truth^^^
If you're lifting and doing 12-15 reps/set no problem, you should up the weight.

Yeah, that was exactly what I was thinking....

So lets use my workout from today as an example:
15 reps of hammer curls, 3 sets, @ 15lbs
15 reps of shoulder presses, 3 sets, 12 lbs
15 reps of bent-over rowns, 3 sets, 40lb bar
15 reps wide stance squats, 40 lbs
And then I do an ab circuit as well. What would you change the above to in terms of lifting heavy/less reps?

damonmath

HIIT

Sidesteal

Yeah, that was exactly what I was thinking....

So lets use my workout from today as an example:
15 reps of hammer curls, 3 sets, @ 15lbs
15 reps of shoulder presses, 3 sets, 12 lbs
15 reps of bent-over rowns, 3 sets, 40lb bar
15 reps wide stance squats, 40 lbs
And then I do an ab circuit as well. What would you change the above to in terms of lifting heavy/less reps?

One way to approach this would be to increase all weight next week.
Grab the 20's for hammers, grab 15s for DB shoulder press (probably could go right to 20)
Add 2x5 to the bar for bent rows and squats.

See what happens to your rep range. If you can clear 10 reps, (or 8, or 12 and this is somewhat personal preference), up the weight next week. Repeat/etc.

Not the only way to do it, this is just one method you can apply to start upping the weight and getting into a more optimal rep range.

EDIT: On a personal note, I find better results in a lower rep range. I think setting 8 or 10 as a threshold at which you increase weight, is a reasonable place for now, but others may have a different opinion on this.

istalkzombies

Lift heavier with lower reps (6) and you can increase you resting metabolic rate more. This will help to burn more fat since fat is burned during rest.

This man speaks the ^^^Truth^^^
If you're lifting and doing 12-15 reps/set no problem, you should up the weight.

this ^

ArroganceInStep

Yeah, that was exactly what I was thinking....

So lets use my workout from today as an example:
15 reps of hammer curls, 3 sets, @ 15lbs
15 reps of shoulder presses, 3 sets, 12 lbs
15 reps of bent-over rowns, 3 sets, 40lb bar
15 reps wide stance squats, 40 lbs
And then I do an ab circuit as well. What would you change the above to in terms of lifting heavy/less reps?

Is that the order that you do the exercises in? Also what other exercises do you do? Sidesteal's advice on how to get to heavier rep ranges is solid so I won't touch that, but I do think you might want to consider reorganizing your workout a bit. I would replace shoulder presses with another pulling exercise and do shoulder press on a different day with other push exercises, and then either up the number of sets on squats by a lot (like 5 sets) or up it to three and add another leg workout (this is assuming you don't do leg workouts on other days).

More than anything though, I would say do squats first in your workout, and curls last.

KettyLan

bump

michelledruss

Eating as clean as you can, I upped my protein intake and decreased carbohydrates to see results. I still eat carbs, just after lunch I do not eat any starchy carbs. This is when I started to see more definition in my arms and I got back into my skinny jeans. Oatmeal in the am, sweet potato for lunch and then no other carbs after that except for non starchy veggies. Abs are made in the kitchen:) I am learning this.

Fa_Cube_Itch

You're doing way too much. Weight training should be 3 days ish a week. Running is fine, but you need to eat up those cals that you're burning from it!

Good luck chica. Add me. I'm trying to gain some muscle!