Cutting body fat is a huge desire for most people at some point in their training journey.
That lean chiseled physique seems to be the prize and the driving force behind the rise in physique and bodybuilding competitions globally.
But this desire isn’t limited and only for the extreme end of the category.
People everywhere want to look and feel better and also want to enhance their sporting performance dropping some excess body fat is always helpful to optimize the power to weight ratio.
A common question we get asked is ‘what is the best way to train to aid losing body fat’ so we thought we would hit this question head-on and look at the science behind how.
If this sounds like you, then keep reading.
The first key point to remember and learn is that our bodies an energy storage machines, we are designed to hang on to energy and what we see as excess body fat our bodies see as a crucial energy reserve that we can call on in times when food may be scarce or unavailable. The wonders of the modern age mean this is not an issue for us anymore.
With this in mind, we can look to answer ‘what is the best way to train for fat loss’ by flipping the question on its head and focusing not so much on the exercise, but actually on your diet and nutrition as exercise is a good stimulus for burning energy but if you really want great results and don’t change your diet, you're going to be fighting a losing battle.
All forms of training burn energy and in varying amounts depending on intensity and duration but there is some evidence to show that strength and HITT type workouts help to support the productive anabolic hormones in the body and insulin sensitivity while keeping cortisol levels lower and aid fat loss especially around the abdominal areas.
This is in comparison to endurance workouts which increase cortisol and can make maintaining or putting on muscle harder.
Think sprinter and CrossFit athletes bodies versus a marathon runner or endurance cyclist.
If fat loss is purely your goal then we suggest choosing an exercise method that you really enjoy, this will take some experimentation, to begin with, while testing out lots of different types of training methods.
The one you enjoy the most will be the one you will stick to, so go for that to begin. Don’t be afraid to chop and change also.
From here, you’ll be in a committed practice over time which will always trump a crash diet.
Alongside this training will help to make you feel good will affect your psychology, stress and anxiety levels in a positive way which will make any changes to your nutrition much easier.
Start small and make it consistent, burn out will lead to a rebound.
Once you're into your practice then its time to educate yourself on the best nutrition ways to drop body fat and from our research involves managing total calorie intake and looking at eating more fiber and protein potentially. But calorie intake is a simple and easy place to start which will deliver results.
Simple effective solutions that deliver results is the key focus.