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Most of us would like to have a low body fat percentage regardless of whether we are currently focused on building muscle mass or losing excessive fat. This can be achieved, but first you must have at least some basic knowledge of the different types of trainings, so that your workouts can be adjusted to reaching your particular goals.

Metabolism – a key to fat loss

In order to understand the fat burning process, you must first learn a bit about your metabolism. A metabolism is the sum of all chemical reactions as well as energy transfer processes within our body. Every activity we perform, every meal we eat and the amount of sleep we get all influence our metabolism.

You surely know at least one person who has problems with excessive body fat as well as you surely know someone who eats a lot but somehow manages to maintain a low body fat level. That is because of the difference in their metabolic rate. The faster your metabolism runs, the more fat tissue your body will burn.

Basic training types

Strength training – anaerobic training that helps strengthen your tendons, ligaments, bones and most of all your muscles. Its biggest advantage is that it prepares the body for other endurance disciplines, in which strength plays a crucial role. Additionally, strength trainings provide a strong boost for your metabolism.

Interval training – anaerobic training based on changing up the pace of a workout. Apart from boosting your metabolism, these also improve general physical fitness levels and help burn fat.

An example of an interval training: a slow walk on the treadmill – 20 min, followed by a fast run – 20 seconds.

Such trainings can be done for 5-25 minutes

It is best to perform interval trainings 2 to 5 times per week. Too much can overstimulate the nervous system, which can prolong our body’s recovery time and negatively influence our mood.

Aerobic training – low intensity and long duration are typical for this type of training. Aerobic training only slightly improves our metabolism but because it doesn’t overstimulate the nervous system it can be done almost every day.

An example of the aerobic training: a light jog on the treadmill – 25 min

Which type of training is the most beneficial for our metabolism?

A study conducted on two groups of people who followed the same diet but different training programs showed that strength training had greatest influence on our metabolism, followed by interval training and finally aerobic training, which gave only slight boost to our metabolism.

Does this mean that everyone should just do strength training in order to burn fat? On the contrary. Research shows that best results can be achieved by combining all three types of trainings.

Below is an example of how a 5-day training program:

Monday – strength training + aerobic training

Tuesday – interval training
Wednesday – strength training + aerobic training

Thursday – interval training

Friday – strength training + aerobic training

If you want to plan a 3-day training session, take a look at this:

Monday – strength training + interval training

Wednesday – strength training + aerobic training

Friday – strength training + interval training

In conclusion – if your main goal is to lose fat, the best solution will be to include all three types of trainings in your workout program. This will help avoid monotony and allow for better fat-burning results.

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