Fitness & Training, Fitness & diet, Fitness: workout to lose weight, Strength fitness, Using your equipment properly

What is the most effective training program for burning fat?

According to science, even if it is beneficial for health, endurance cardio is not the most effective
solution to activate fat burning. Find out why, how the body uses its reserves and which types of
training are best for burning fat.

How does the body burn fat?

fat burn exercise diet health

To lose weight, particularly body fat, you need to have a calorie deficit, i.e., you need to consume
fewer calories than you spend on your basic metabolism and physical effort.
Any form of physical activity can help increase energy expenditure, and endurance activities are
often the first to be considered in a health and weight loss programme.

But are endurance activities
the only (and, most importantly, the best) way to get rid of stubborn fat?

Here are some things to keep in mind about fat burning:
● The process of converting fat into energy that the body can use is called lipolysis.
● In contrast, when fat is stored by the body, it is called lipogenesis.
● The fat in the body comes from food: lipids, and also from the transformation of glycogen
(from sugars), which is not used as fuel for the muscles. This is why you gain weight when
you take in more calories than your body needs. This is not a healthy weight gain like when
an athlete builds muscle.
● During moderate exercise (typically endurance activities), the muscles draw first on glycogen
stores and then on fat. Thus, exercising for more than 30 to 40 minutes is recommended for
fat loss.
● Intense activity allows fat to be used up quickly. More calories are consumed in a shorter
time, and the body continues to expend energy when it returns to calm. This is known as the
after-burn effect.
With this in mind, which activities should you choose to burn fat effectively?

Weight training and HIIT: 2 winning strategies to activate lipolysis

HIIT cross trainer elliptical fitness strength workout

The latest science suggests two training methods that are more effective than endurance training in
targeting fat:
● Strengthening muscles: According to one study, resistance training (using body weight,
machines or accessories such as dumbbells or resistance bands) could help you lose up to 1.8
kg of body fat while increasing your resting metabolic rate by 7% and your lean body mass by
1.4 kg. Specifically, when the body is more muscular, it burns more fat and energy, even at
● High-intensity interval training (HIIT, Tabata, etc.): recent studies show that this way of
training is more effective than endurance cardio and other forms of exercise in burning both
subcutaneous and visceral fat. HIIT may improve insulin management and accelerate fat
oxidation at the muscle level.

The optimal training programme for fat loss

iFIT walk cardio health fitness

To summarise, to aim specifically at reducing your body fat, your weekly training programme could
● Regular moderate daily activity, such as walking or a few running sessions. Cardio allows you
to continue training between two intense sessions to recover well.

● 2 to 3 sessions of muscle strengthening and intense split work (HIIT): you can combine the
two with dynamic circuits consisting of various exercises.
Follow the Vietnam Intermediate Cardio HIIT Workout Series to start your fat loss journey. These 6
weeks of sustained HIIT cardio and strength training in the beautiful landscape of Vietnam with
Hannah Eden should quickly produce the results you are looking for!
At the same time, include 20-30% protein in your meals to support your muscle-building, stay well
hydrated and get enough sleep. You have all the keys to success!

For more tips and information around your health and fitness – Visit our other articles

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Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med
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Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305.