Because exercise programming is so individual and periodically needs to be adapted to your changing strength and fitness levels, there is no such thing as THE BEST fat loss training programme. However, what we can do is set out a few simple rules of how to design your programmes to optimise fat loss and give you an example of what one of The Fitting Rooms’ Fat Loss Training Programmes might look like.
A full body training split (this is when each training day consists of movements that collectively train the entire body) is ideal for fat loss, particularly if you are a beginner to weight training. As you become more advanced it may become necessary to move to a split that allows slightly more volume per muscle group: for our more advanced trainees we move to a ‘Legs & Pull’ and ‘Posterior Chain & Push’ weights split.
Between 8 – 15 reps is best when working towards fat loss: beginners should be working around 10- 15 reps and more advanced trainees between 8 – 12 reps. Be honest with yourself when it comes to what reps are best for you, if you’re not strong enough to move the necessary weight to get a training response from 8 reps then stick to the higher reps in your fat loss training programme.
Do Both Weights and HIIT/Cardio
Don’t be guilty of being a cardio bunny or hater, by using a combination of weights and cardio in your training week you’ll see far better fat loss results. We normally recommend 2 weights session and 1 HIIT session a week or, for those with more time, 2 weights and 2 HIITs. Steady state cardio such as a 30-40 minute jog could be supplemented for a HIIT session, depending on which you find it easier to motivate yourself for.
Optimally 3-4 sessions a week would be conducive for fat loss, however due to the high work and life stress of many of our clients we often recommend 2-3 sessions a week.
Here’s an example of how to set up your training week optimally for fat loss:
- Monday – Full Body Weights 1
- Tuesday – HIIT Circuit
- Wednesday – Rest
- Thursday – Full Body Weights 2
- Friday – 40 Minutes Jogging
- Saturday – Rest
- Sunday – Rest
See the video below for an example of a full body weights day from a Fat Loss Training Programme at The Fitting Rooms Gym…
It’s important to remember that fat loss can only be achieved when your body is in a calorie deficit, so if fat loss is your goal make sure you moderate your calorie intake. Also remember that if this sounds like too much work for you, you can always have an extreme fat loss surgery with Dr. Sachin Shridharani to remove excess body fat. However, if you choose to have this surgery you will have to adjust your diet or you will end up putting the excess weight back on in the long-run!