Most effective method of burning fat?
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Ral263
Posts: 318 Member
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?
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RUN FASTER!0
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HIIT0
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Have you tried HIIT (High Intensity Interval Training)? or Tabata training?
Check this out: http://www.intervaltraining.net/hiit.html0 -
HIIT with kettlebells!!!0
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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.0
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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.0
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keep within your calorie limits and combine cardio with strength training0
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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.0 -
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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.0 -
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.0
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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.0
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HIIT 15 secs intervals as hard as you can go!!!0
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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.0 -
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!0 -
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:
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Avoid the mother-in-law's attempt at cooking.....0
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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?0 -
HIIT0
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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.0
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