The goal is to lose as much body fat as possible in the shortest time whilst retaining lean body mass. These are the principles you must follow in order to achieve fast fat loss. Training twice a day is optimal for fast fat loss, firstly weight training and then later in the day cardio. However most people are unable to go to the gym twice a day so adding cardio post-workout is fine. Now onto the 5 principles of fat loss.
Keep it short
The first and simplest principle for fat loss is to keep the workout short. Aim to keep your weight training shorter than 45 minutes. You will be in a state of energy deficiency from your diet and will fatigue from a workout longer than this. You also have to factor in the time for cardio post-workout. It also means that you have a shorter workout instead of spending hours in the gym with fewer results.
Intensity
This means keeping your workout quick with minimal rest breaks. Shorter rest times will keep your heart rate elevated and your body working to burn calories. Start off with rest breaks between 1 and 2 minutes and try to bring it down under a minute for each exercise rest break. Ensure you are well hydrated to prevent exhaustion. One type of workout to consider is circuit training which keeps the body pushing and does a lot of work in a short period of time.
Compound movements
As we are working in a short time frame here, it is vital to use exercises that target multiple muscle groups at once. Some examples of great fat burning exercises are lunges, pull-ups/chin-ups, any form of rows, cleans, push presses, step-ups or box jumps. These hit a variety of muscles at once improving the metabolism of your body and burning more calories per movement.
Cardio
One of the most successful fat burning cardio programs is HIIT. High Intensity Interval Training is training with an alternating medium and high paced intervals. Try this for a HIIT workout. After warming up (or going straight into it if you just finished weight training) start jump roping with 40 seconds at a medium pace and then 20 seconds of sprint skipping and then another 40 seconds at a reduced pace. Repeat this cycle for 20 minutes and you would have experience one hell of a workout. The benefit of HIIT is that the heart rate is kept high by implementing the short bursts of high intensity so it is optimal for fat burning.
Diet
Without a proper diet you will see little results so start off by finding your body's required calorie maintenance to maintain your current weight. Create a deficit by eating 500 less calories a day than this maintenance level. This deficit is where the fat loss occurs. Your body needs to burn more calories than it consumes in order to lose fat. The goal is also make sure fat is being used as energy and not muscle mass. A high protein intake can prevent this so aim to eat 1g of protein for every pound of body weight per day. Whilst weight training is still being performed it is unlikely much muscle mass will be sacrificed despite what the fitness industry claims.
Implement the principles
Combine these 5 steps and you will experience a massive increase in the fat burning potential of your body. It is definitely a tough endeavour to lose fat but worth it in the end. In respect to the exercises and workouts you perform do not try to follow some program you found but rather create your own and see what works for you. Don't be afraid to push yourself beyond your limits.
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