When it comes to losing body fat, and getting a leaner, more athletic body it’s really important to understand some basics about how this happens. Don’t panic, this won’t get too heavy (no pun intended).
Armed with the information in this post you will start to see how the body works when it comes to burning calories, and how to maximize this each time you exercise. Sound good? Lets continue…
I often use this analogy when explaining calorie burning to my clients. Imagine you’ve just punched ‘Lean, athletic physique’ into your sat-nav …it provides you with the quickest route to get there…
I want to (briefly) take you on this journey. This is the quickest journey possible to get your body to be a leaner, more athletic machine.
Your Quickest Route to Maximum Fat Loss…
1. You exercise, high intensity baby!
This may be in the gym, it may be outside, the location isn’t of importance. It’s the intensity of the workout that is key. At this point, it is important to focus not just on the calories burned DURING exercise. That will happen anyway. Its what happens after. Two important things happen to the body after you train in a high intensity fashion…
A magical process called EPOC occurs.
Excess Post-exercise Oxygen Consumption (EPOC) is the state where the body’s metabolism is elevated following exercise. Yes, you will be burning more calories after you exercise, this can be up to 24-48 hours.
When the body is exposed to a physical stress (a demanding, intense exercise session), it will have a higher EPOC due to the recovery process. And don’t forget the calories burned during the session too, thats a calorie burning double whammy!
2. You get GAS.
…No no, not what you’re thinking! You were thinking re-fuel the car …right? General Adaptation Syndrome (GAS) is a process the body uses to deal with a stress put upon it (a cardiorespiratory stress through aerobic type training, or a stress on the muscular system through resistance training).
So these two (weird sounding words) work together to get you burning a ton of calories, all the time.
And how to burn even more…
This can be scaled up, the more you exercise intensely the more GAS occurs (you adapt and become fitter, stronger, and able to work harder the next time). The harder you can work with each session, the greater your EPOC will be. Hey presto! A fat burning ‘loop’ to get you burning even more calories at rest.
Note: If exercise intensity is low, or it has not being increased in a long time, the body is not being stressed. Without any stresses GAS will not happen, and nothing will change. Not good. “please turn around when possible” in a robot voice (my sat-nav is old).
Still with me?
Bottom line: Train with intensity, and in a progressive manner to match your physical improvements.
So for some examples of the type of exercise, or exercise sessions that will help to make this happen take a look at these…
Here is a post which contains a video outlining a great way to use resistance training to achieve high EPOC:
And here is a great article on cardio for fat loss. This post gives you some important do’s and dont’s of cardio training when your goal is fat loss:
Train hard, and smart!
About the Author: Adrian Woodall is a Personal Trainer from the UK with 10 years experience in helping people to realize their health, fitness and physique goals.
Specializing in body transformations, Adrian has a true passion for giving people the advice and tools they need to change their bodies and lives.
In his teens, Adrian started training himself in the gym (among playing many other sports). This lead to falling in love with the whole environment and started working in the fitness industry in his early 20s.
On top of training hundreds of clients to improve the way they look and feel, other client achievements include running marathons, climbing mountains, and competing in triathlons and ironman events.
With a goal of sharing all the things he has learned, and continues to learn, from working with people first hand, Adrian knows what tactics and techniques actually get results, what doesn’t work, and what could be simply wasting time and effort.
For more information on the Training, Nutrition, and Mindset needed to transform your body visit Adrian’s website,