What is the best type of training to help lose fat?
Possibly the number one question I am faced with on a daily basis, and with good reason.
As a nation we are fat. Obesity is on the rise and people are concerned with how they look and their health. Usually in that order of importance.
Many people’s first thought when it comes to losing weight is that they should start jogging and running, and yes, this is certainly a great way to assist with the fat loss process.
In order to lose fat you must create a calorie deficit – burn more than you eat. Which means if you start running and cutting back on your calories in then this will help to create such a deficit.
Running, jogging etc is certainly a great way to start but sometimes a problem arises when you actually become too efficient at running.
You get good at running, but your body becomes too efficient. This means that you burn fewer calories whilst performing the same activity.
You probably know the type – can run a marathon but is still fat. His body is really efficient at running, which doesn’t always help with fat loss.
If your goal is running, then this is perfect – if your goal is fat loss then it might not be the best choice for you.
So for fat loss, you should do things you suck at………
Here is what legendary strength coach Dan John wrote on the idea of inefficient training:
“Inefficient Exercise is doing something that takes a lot of movement and breathing and really doesn’t get you very far. If you are poor at swimming or dancing, swim or dance.”
“The bulk of your Inefficient Exercises should be fairly big movements that will naturally prod the body into deep breathing. There should be some bellows work in the lungs and this can be done with swings, Goblet Squats, Burpees or any training that makes you move up and down and back and forth.”
“We also encourage work with standard cardiovascular machines for some of the inefficient exercise training. Several bouts of around two minutes seem to have a positive impact on HR, body temperature and accelerated breathing without impacting the other qualities like strength and power too much. So far, two bouts of around two minutes each with a piece of cardiovascular equipment seems repeatable and doable every day. Tossing in these two heats makes the rest of training more inefficient.”
Your body will burn more calories when you do inefficient things and this helps put you in a calorie deficit.
I am not saying that running is bad – however, if fat loss is your number one goal. Make sure you don’t become too efficient at running.
I have used running as an example, but the same thing applies to any activity. Walking, cycling, swimming etc
When we work with fat loss clients we use a combination of strength work, inefficient exercise and of course diet.
KB Swings, Battle Rope Waves, Prowler Pushing, Burpees, Med Ball Slams, Loaded Carries are all examples of inefficient exercises that we use with our clients and that have worked well for them before they became the cool thing to do in the fitness industry. We’ve had fantastic results over the years and will continue to get these type of results by exposing our clients to this type of training.
If Fat Loss is your priority – do things you’re not good at.
Coach Milligan 