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  • A complete guide to fat loss supplements

    When it comes to maximizing fat loss, diet and exercise reign supreme.

    The largest determinant of long-term fat loss is the ability to expend more energy than you consume over a prolonged period of time. Put simply, if you burn more calories than you eat, you will lose weight.

    Exercise affects the “energy out” part of this equation by increasing the amount of energy you burn. Conversely, changes in diet affect the “energy in” part of this equation by helping you consume less energy throughout the day.

    However, while these two factors are unquestionably the most important when it comes to fat loss, that doesn't mean you shouldn't pursue a little help along the way. 

    Help in the form of supplements.

    With that in mind, we wanted to give you the rundown on the best (as well as legal and scientifically supported) fat loss supplements available on the market at the moment, and the how and why behind them.

    Best Fat Loss Supplements

    When it comes to fat loss, the supplement industry is rife with options -- however, like most things, some are much better than others.

    And here are the good ones:

    • Casein Protein Powder

    First up we have casein powder.

    While it is not often advertised as a fat loss supplement, that doesn't mean it won't have a profound effect on your fat loss journey (if you use it correctly, that is).

    Much like whey protein powder, casein is a refined protein source derived from dairy, where it is produced as a by-product when people make cheese. But casein is markedly different from whey in the sense that it is a slow digesting protein source (whereas whey is digested rapidly after eating).

    It is for this reason that casein is often used as a source of protein before sleep -- because it provides a steady stream of amino acids into the blood overnight, maximizing muscle protein synthesis (and by extension, muscle growth).

    However, this has an additional benefit pertaining to fat loss.

    Because it takes so long to digest, casein also blunts hunger and reduces the desire for snacking throughout the day [1]. With this in mind, it can be used in between meals as a way to lower sensations of hunger and reduce your daily energy intake during fat loss phases.

    We may be a little biased, but we firmly believe the best option on the market is the Amino Z casein powder.

    • Thermogenic supplements (a.k.a fat burners)

    Thermogenics are a family of supplements that typically combine a number of ingredients that act to increase your metabolic rate, increase energy levels throughout the day, and blunt hunger.

    Some of the more common evidence-based compounds found in thermogenic supplements include caffeine, Acetyl L Carnitine, L-Tyrosine, Theobromine, Green Tea Extract, synephrine, gamma butyrobetaine, pepper extract(s)...the list goes on.

    Now, one thing to note is that some of the effects of thermogenic supplements are a little overstated -- especially those that relate to increasing metabolism and fat burning.

    While many of thermogenic supplements contain ingredients that facilitate both of these factors, the effect is often quite small, and unlikely to have any meaningful impact on long-term fat loss. 

    But that doesn't make them useless.

    Firstly, many of the compounds in thermogenics do increase alertness, energy, and exercise performance. As a result, they can increase the amount you move throughout the day, and the amount of exercise you burn in your gym sessions [2, 3, 4, 5].

    This can lead to markedly greater energy expenditure on a daily basis.

    Secondly, many of these same compounds actually blunt hunger [6, 7]. This can lead to less snacking throughout the day, which can help with the “energy in” side of the fat loss equation, much like the casein discussed above.

    With this in mind, there may be merit to taking your thermogenic supplements earlier in the day to get the largest effect on daily energy and hunger, rather than right before your workout.

    If you are after a high quality thermogenic supplement that contains nothing but evidence based ingredients, it's hard to look past our Amino Z thermogenic supplement. 

    • Fiber Supplements

    Last but not least, we have fiber.

    Most people know that fiber is good for their overall health -- but did you know that it can also promote fat loss?

    The term “fiber” describes a specific family of carbohydrates that cannot be digested by the human gut. Breaking it down further, fiber can be classified as soluble or insoluble, depending on how it interacts with water.

    Insoluble fibers do not dissolve in the presence of water, and tend to act as a bulking agent in your digestive system, increasing the content of your gut. Conversely, soluble fiber does dissolve in water, which is why most insoluble fibers increase the speed at which food is digested.

    However, there are certain types of insoluble fibers -- namely psyllium and glucomannan -- that get extremely thick in the presence of water, and end up becoming a thick gel-like substance that fills your digestive system.

    As a result, these types of fiber can slow the rate at which your stomach empties, making you feel fuller for longer, and seriously reducing your appetite in the process [8, 9].  Like many of the other appetite suppressing supplements discussed earlier in this article, this can lead to reduced caloric consumption and associated weight loss. 

    So, if you want to get some of the fat loss benefits of fiber, start your day with something like a psyllium supplement, or even a bowl of rolled oats (which is full of fiber).

    Do you need fat loss supplements?

    As discussed above, real fat loss is derived from sustaining a moderate energy deficit for a prolonged period of time (i.e., often multiple months). And this is largely driven by maintaining a high quality diet and a solid exercise regime.

    But there is a kicker here.

    Anyone who has been on a fat loss journey knows that losing weight is hard. The more weight you lose, and the longer you spend eating fewer and fewer calories, the harder it gets. Hunger increases, energy decreases, and it becomes extremely difficult to find motivation to continue.

    Which is where supplements can help.

    By increasing energy and blunting hunger they can make your weight loss journey less difficult and more enjoyable. In turn, this can help you maintain your fat loss phase for longer, making it more effective.

    Take Home Message

    Most fat loss supplements are over blown -- but there are a select few that can have a significant impact on your fat loss journey, ultimately making it more successful in the long run.

    So if you are looking to start a cutting phase, give a few of the supplements listed in this article a go and see what you think. They could just be the thing that takes your training results to the next level.

    References

    1. Alfenas, Rita de Cássia Gonçalves, Josefina Bressan, and Aline Cardoso de Paiva. "Effects of protein quality on appetite and energy metabolism in normal weight subjects." Arquivos Brasileiros de Endocrinologia & Metabologia 54 (2010): 45-51.
    2. Grgic, Jozo, et al. "Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analyses." British journal of sports medicine 54.11 (2020): 681-688.
    3. Eichenberger, Philipp, Paolo C. Colombani, and Samuel Mettler. "Effects of 3-week consumption of green tea extracts on whole-body metabolism during cycling exercise in endurance-trained men." Int J Vitam Nutr Res 79.1 (2009): 24-33.
    4. Koozehchian, Majid S., et al. "Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males." Journal of exercise nutrition & biochemistry 22.4 (2018): 7.
    5. Sohail, Anas Anas, et al. "The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review." Cureus 13.12 (2021).
    6. Schubert, Matthew M., et al. "Caffeine, coffee, and appetite control: a review." International journal of food sciences and nutrition 68.8 (2017): 901-912.
    7. Carter, Brett E., and Adam Drewnowski. "Beverages containing soluble fiber, caffeine, and green tea catechins suppress hunger and lead to less energy consumption at the next meal." Appetite 59.3 (2012): 755-761.
    8. Clark, Michelle J., and Joanne L. Slavin. "The effect of fiber on satiety and food intake: a systematic review." Journal of the American College of Nutrition 32.3 (2013): 200-211.
    9. Rebello, Candida J., Carol E. O’Neil, and Frank L. Greenway. "Dietary fiber and satiety: the effects of oats on satiety." Nutrition reviews 74.2 (2016): 131-147.
  • Bulking and Cutting or Recomping: What's More Effective?

    Bulking and Cutting or Recomping: What's More Effective?

    Most people who train in the gym (myself included) do so because they want to look jacked, plain and simple.

    The goal is to grow muscle, lose fat, and build a lean muscular physique.

    But what is the best way to approach this?

    Bulking and Cutting, or Recomping

    If you want to change the way you look, you can take one of three approaches:

    1. You can commence a bulking phase, in an attempt to build some muscle. 
    2. You can commence a cutting phase, in an attempt to lose some fat.
    3. You can try and recomp, which describes the process of losing fat and gaining muscle at the same time.

     

    Keep in mind that, realistically, if you are going to choose a bulking phase, it will need to be followed by a cutting phase (or vice versa), as that will only get you halfway to building a solid physique.

    With this in mind, we normally consider bulking and cutting a single approach, where you can change the order of them as needed.

    Body Recomposition?

    The first approach I want to discuss is body recomping, because this is the one that seems to garner the most attention -- probably because it is the one that sounds the best.

    I mean gaining muscle and losing fat at the same time… What more could you want?

    Before anything else, I do want to highlight that for a long time people thought that recomposition was impossible. Because these two processes were “physiological” opposites, they simply could not be accomplished.

    But that is not the case at all.

    Over the last few years we have seen an abundance of research clearly demonstrating that individuals can gain muscle and lose fat simultaneously [1]. In this manner, you do have the capacity to make large changes in your physique in a short amount of time.

    However, because building muscle is easier when you are in a calorie surplus, and losing fat requires a calorie deficit, body recomping does become more challenging as your training age increases.

    Which means that body recomposition appears to be most effective under a couple of different conditions:

    1. You are relatively new to training (and are yet to experience your “newbie gains”)
    2. You are regaining muscle after a period of not training
    3. You have a lot of body fat to lose

     

    If this sounds like you, and you are keen to try a recomp, you want to make sure that you are eating around maintenance calories, consuming 1.4 to 2.2 grams of protein per kilogram of bodyweight, and training hard 3-5 times per week.

    This is going to provide enough protein to facilitate muscle growth, while making sure you are not eating enough to gain fat.

    With all this in mind, recomping may not be the best option for people who are quite advanced (and close to their genetic limit in terms of muscle mass), already quite lean, and have been consistently training for years without a break. 

    Which is where bulking and cutting enter the discussion…

    Bulking and Cutting

    Broadly speaking, if you are already somewhat lean and have been training pretty consistently for more than two years, then bulking and cutting cycles are probably your best bet.

    • Bulking

    As I have already alluded to, bulking refers to a phase dedicated to building muscle. 

    Within this, a bulking approach involves eating in a calorie surplus, which will also result in the accumulation of some fat mass -- however, because being in a calorie surplus facilitates muscle growth [2], this is a cost that most are happy to pay (especially if they want to make some progress).

    If you are unsure when to bulk, I recommend pursuing a dedicated bulking phase if you are keen to get bigger and currently have visible abs when tensing.

    One thing to note is that most people ruin a bulk by eating too many calories and gaining too much fat. The goal should be to maximize muscle gain while minimizing the amount of fat you gain.

    If you are starting to bulk, aim to eat ~300 calories more than maintenance each day here, while also aiming for 1.4 to 1.8 grams of protein per kilogram of bodyweight.

    • Cutting

    Cutting phases are periods where we spend time in a calorie deficit to lose fat. 

    However, it is important to note that during periods of energy restriction (i.e., a diet) that muscle loss can also occur, the goal of a cutting phase should really be to lose as much fat as possible while minimizing muscle loss [3].

    I would suggest pursuing a cutting phase if you would consider yourself a relatively advanced trainee who is overweight (i.e., has poor muscle definition, despite holding a relatively high amount of muscle mass).

    Much like our bulking phases, we want to make sure that we don't cut too aggressively, as this is what can lead to higher degrees of muscle loss. As a result, when cutting, aim to eat ~300 calories less than maintenance each day, while also aiming for 1.8 to 2.5 grams of protein per kilogram of bodyweight [4].

    When to stop a cut and start a bulk, or vice versa?

    Based upon this information, under most circumstances rotating through bulking and cutting cycles will be your best option for long term progress. But how do you know when it is time to change from one to the other?

    Well, for this I like to refer to the 10-20 rule.

    As a rule of thumb, you want to keep your body fat somewhere between 10 and 20 percent. If you are bulking, and you get up to around 20% body fat, it is time to start a cut. Conversely, if you are cutting and you get below 10% body fat, it is time to start a bulk.

    This is a simple way to ensure you keep making progress long term, without ever being too far away from leaning out if needed.

    Closing Remarks

    Recomping certainly is possible, although it does get harder the more advanced you become. 

    As a result, it should be reserved for people who are new to training, coming back from an extended period away from the gym, or for people who are quite overweight and have a large amount of fat mass to lose.

    For anyone else, bulking and cutting cycles is the best approach moving forward.

    References:

    1. Barakat, Christopher, et al. "Body recomposition: can trained individuals build muscle and lose fat at the same time?." Strength & Conditioning Journal 42.5 (2020): 7-21.
    2. Slater, Gary John, et al. "Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training." Frontiers in nutrition (2019): 131.
    3. Cava, Edda, Nai Chien Yeat, and Bettina Mittendorfer. "Preserving healthy muscle during weight loss." Advances in nutrition 8.3 (2017): 511-519.
    4. Helms, Eric R., Alan A. Aragon, and Peter J. Fitschen. "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation." Journal of the International Society of Sports Nutrition 11.1 (2014): 20.
  • The Simple Steps to Faster Fat Loss

    I love bulking.

    I mean, is there anything better than lifting weights and eating more than you really need?

    In short no.

    The downside is that although bulking offers a fantastic method of gaining muscle, it also comes with accumulation of some fat mass. And while this won't bother everyone, I am personally of the opinion that if you have built some muscle, then you want to be able to show it off.

    Which is where cutting phases enter the equation.

    Now it is important to note that your ability to lose fat is dictated entirely by one thing, and one thing alone -- the ability to maintain a notable daily energy deficit over weeks and months.

    However, while this is simple in principle, it is often easier said than done. Which is why I wanted to outline some simple steps  you can take to make the fat loss process easier.

    1.   Lift weights 2-4 times per week

    Conventional wisdom would suggest that losing fat requires hours upon hours of cardio -- but nothing could be further from the truth.

    See, the amount of energy your body needs to survive (also known as your metabolism) is heavily dictated by the amount of muscle mass you have on your body. The reason being is that muscle mass is considered “active” tissue – in which it needs to use energy to survive.

    As a result, if you maintain or increase your muscle mass (even slightly) you can maintain your metabolism and increase the amount of energy you burn on a daily basis, which will make your fat loss journey easier [1].

    Not to mention the fact that lifting weights itself is exercise, and it will also help you burn energy and get into a calorie deficit.

    2.   Eat more protein

    I understand that me telling you to eat more of something to lose weight might seem a little strange -- but hear me out.

    Protein plays an integral role in recovery after exercise, where it is used to build and repair muscle tissue. If you are lifting weights regularly, then you need enough protein available within your body to recover and build new muscle tissue.

    This will help increase your metabolism, which aids fat loss.

    Moreover, protein has the highest satiety rating of all the macronutrients you eat, which means it will make you feel ‘fuller’ for longer. This means that eating protein throughout the day can reduce hunger cravings and snaking, lowering energy intake [2].

    Lastly, it is important to highlight that protein also has the highest thermic effect of food (TEF) of all macronutrients. This means your body has to use energy to break down and digest the protein you eat, which can further drive up energy expenditure [3].

    This eating protein with every meal and replacing small snacks with protein powders offer a great way to facilitate fat loss.

    3.   Sneak in 2-3 HIIT sessions per week

    High intensity interval training (or HIIT for short) simply describes a type of exercise that has you performing short bursts of high intensity aerobic exercise, which are broken up by short bouts of low intensity aerobic exercise.

    With this principle in mind, a simple HIIT session may involve 30 seconds of running at a fairly fast pace (around 80 to 90% of your sprint speed) followed by 60 seconds of light jogging. This could then be completed for 14 bouts (or 21 minutes) for a solid HIIT session.

    The reason HIIT offers a great tool for fat loss is twofold. Firstly, it is super time efficient, and secondly, it not only burns energy during the session, also but after the session has been completed [4].

    Because HIIT places your body under more stress than lower intensity cardio, it has a longer recovery period associated. This increases energy expenditure for up to 48 hours after the session has been completed.

    4.   Avoid liquid calories

    There is a growing body of evidence demonstrating that people who consume a lot of sugar sweetened beverages are at an increased risk of diabetes, cardiovascular disease, obesity – and of course, weight gain.

    Things like soft drinks and fruit juice are full to the brim with sugar, and therefore provide a lot of energy per serve. However, they provide very little satiety – which means that they don't make you feel full after drinking them.

    As a result, they are a really good way to increase your daily energy intake without reducing your snacking throughout the day.

    In short, they should be avoided.

    5.   Place a premium on sleep

    Many people fail to realise that sleep is absolutely essential to optimizing fat loss.

    Poor sleep can wreak havoc with your endocrine system, causing an increase in the secretion of the hormone cortisol [5]. This has been shown to make it more challenging to burn fat for energy, and even decrease your daily energy expenditure -- ruining your ability to lose fat.

    Poor sleep simply makes fat loss very challenging [6].

    As such, you should be aiming for anywhere 7 and 9 hours of sleep every night. This will not only have you feeling better, but it will also contribute to your fat loss in a positive manner.

    6.   Sprinkle in some supplements

    Finally, once you have the top five tips sorted, there is merit in pursuing the help of some supplements -- with particular focus on fat burners.

    There are a number of unique compounds that improve your ability to lose fat, which they accomplish via a couple of distinct mechanisms:

    • Increasing fat metabolism
    • Boosting energy expenditure

    Fat metabolism describes the process in which your body breaks down and uses fat for energy.

    Fat burning compounds that accelerate fat metabolism ultimately make this process more efficient. They do this by making your fat more available to be broken down for energy, and by increasing how fast your body breaks down fat for energy.

    This means that more of the energy your body expends will come from fat mass, which can expedite the fat loss process.

    But what about energy expenditure?

    Earlier on in this article I spoke about your metabolic rate, and how this can be impacted upon by muscle tissue. Interestingly, this can also be impacted upon by certain thermogenic compounds.

    In short, these compounds increase the amount of energy your body burns to maintain its normal function. This increases how much energy you burn every day irrespective of your exercise levels -- ultimately making your ability to achieve a daily energy deficit easier.

    Last Points

    To wrap up this article, I want to highlight one key point -- to lose fat, you still need to be in a sustained energy deficit.

    Very simply, an energy deficit describes a state where you consume less energy than you expend on a daily basis.

    If your daily energy requirements to maintain weight are 1500 calories per day and you only consume 1200 calories, you are in an energy deficit of 300 calories per day. It is this deficit of 300 calories that leads to fat loss.

    Now, the tips in this article will not do it all for you. You still need to pay attention to your diet.

    However, they will make getting into a deficit easier -- which is essential to ensuring sustainable and effective fat loss.

     

    References:

    1. Demling, Robert H., and Leslie DeSanti. "Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers." Annals of Nutrition and Metabolism 44.1 (2000): 21-29.
    2. Veldhorst, M., et al. "Protein-induced satiety: effects and mechanisms of different proteins." Physiology & behavior 94.2 (2008): 300-307.
    3. Luscombe, N. D., et al. "Effects of energy-restricted diets containing increased protein on weight loss, resting energy expenditure, and the thermic effect of feeding in type 2 diabetes." Diabetes care 25.4 (2002): 652-657.
    4. Tomlin, Dona L., and Howard A. Wenger. "The relationship between aerobic fitness and recovery from high intensity intermittent exercise." Sports Medicine 31.1 (2001): 1-11.
    5. Song, Hong-tao, et al. "Effects of sleep deprivation on serum cortisol level and mental health in servicemen." International Journal of Psychophysiology 96.3 (2015): 169-175.
    6. Thomson, Cynthia A., et al. "Relationship between sleep quality and quantity and weight loss in women participating in a weight?loss intervention trial." Obesity 20.7 (2012): 1419-1425.
  • 4 Ways L-Carnitine Can Support Goals of Muscle, Strength, and Fat Loss

    Everyone is looking for that extra edge when it comes to their health and fitness goals. This doesn't just apply to athletes. Think about it: How would you like to burn more body fat? How about recovering quicker after a tough workout? With goals like this, it's no wonder the supplement industry has become the giant it is.

     

    While there are plenty of 'all talk' supplements, L-Carnitine has the scientific backing to warrant a closer look. Let's take a look at the 4 ways L-Carnitine may be able to boost muscle, strength, and fat loss.

     

    1. Amplifies Fat Burning

    Fat burning is L-Carnitine's most popular benefit, which is the reason you find it in so many supplements. Taken at an appropriate dose, L-Carnitine may be able to seriously amplify fat burning in your body. How's that possible?

     

    L-Carnitine, an amino acid, directly supports the transport of fat into the mitochondria of cells. Once inside the mitochondria, the fat is used for energy.

     

    1. Give Yourself a Brain Boost

    One of the less well known benefits of L-Carnitine is its ability to enhance cognitive function including perceived energy levels, mood, and cognitive performance. How's that possible?

     

    First, studies suggest that L-Carnitine is able to promote the removal of toxins that have built up over time in the body. Second, L-Carnitine may support the release of the brain chemicals noradrenaline and serotonin.

     

    Noradrenaline, more commonly referred to as norepinephrine, stimulates the central nervous system and raises blood pressure. The result is a big boost in focus and alertness.

     

    Serotonin is that 'feel good' chemical in the brain that alleviates symptoms of depress and anxiety.

     

    1. Enhance Recovery

    Who enjoys being so sore the day after a workout that they can't walk? Not many people.

     

    When you want to boost your recovery post-workout, L-Carnitine may be able to help you do it. Studies suggest that supplementing with L-Carnitine may help promote the anabolic environment needed for heightened recovery. This is especially true for muscle building and strength gains.

     

    1. Target Belly Fat

    The 'pooch' or 'beer belly' may be a punchline but its health consequences are anything but funny.

     

    Visceral fat, or belly fat, is a sign of a larger health problem waiting to happen. Those with excess belly fat have been shown to have more cardiovascular health problems than those without.

     

    Lucky for you, L-Carnitine is here to help. Studies suggest that L-Carnitine supplementation may be able to support belly fat loss. Sure, this will improve your physique but, more importantly, it will improve your cardiovascular health.

     

    References

    1. Brandsch C, Eder K. Effect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. Ann Nutr Metab. 2002;46(5):205-10.

     

    1. Malek Mahdavi A, Mahdavi R, Kolahi S. Effects of l-Carnitine Supplementation on Serum Inflammatory Factors and Matrix Metalloproteinase Enzymes in Females with Knee Osteoarthritis: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. J Am Coll Nutr. 2016 Sep-Oct;35(7):597-603. Epub 2016 Mar 2.

     

    1. Smeland OB, Meisingset TW, Borges K, Sonnewald U. Chronic acetyl-L-carnitine alters brain energy metabolism and increases noradrenaline and serotonin content in healthy mice. Neurochem Int. 2012 Jul;61(1):100-7. doi: 10.1016/j.neuint.2012.04.008. Epub 2012 Apr 23.

     

    1. Kang JS, Lee WK, Lee CW, Yoon WK, Kim N, Park SK, Lee HS, Park HK, Han SB, Yun J, Lee K, Lee KH, Park SK, Kim HM. Improvement of high-fat diet-induced obesity by a mixture of red grape extract, soy isoflavone and L-carnitine: implications in cardiovascular and non-alcoholic fatty liver diseases. Food Chem Toxicol. 2011 Sep;49(9):2453-8. doi: 10.1016/j.fct.2011.06.071. Epub 2011 Jul 2.
  • Types of exercise and fat loss

    One of the biggest issues of the modern society is the promotion of physical inactivity due to the advancements of technologies and social media, which intend to restrict our movements to as little as possible with the world on your fingertips. The physical inactiveness, along with bad diet and deteriorating daily routines are the main causes of the current obesity epidemic and the increasing prevalence of a number of lifestyle related diseases such as type 2 diabetes, stroke, cirrhosis, cancers and heart diseases. The World Health Organization (WHO) recommends an adult to perform a minimum of 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise or a combination equivalent of both each week for health benefits. Recent research showed that one needs to perform up to 2-3 times the WHO minimum in order to achieve maximum benefits from exercise. Just doing the number may not be enough though. For many who want to trim, the type of exercise you do can make a difference in how quickly and effectively you can lose fat. One should always tailor their exercise regime based on their goals in order to achieve optimal results.

     

    Resistance training VS Aerobic training

     

    Research has shown that resistance training can improve lean body mass and glucose tolerance. The role of resistance training in fat loss is more debated, some suggested that resistance training could increase resting metabolic rate, hence induce fat loss. However, many of the studies to date found that resistance training doesn't significantly reduce fat mass irrespectively of the resting metabolic rate compared to the placebo. The effect of resistance training on fat mass is therefore inconclusive and resistance training is not effective for fat loss.

     

    On the other hand aerobic training (65% - 80% peak VO2, 150 minutes or 20km equivalent per week) decreases both body weight and fat mass significantly compared to resistance training and is more effective for fat loss.

     

    A combination of resistance training and aerobic training has been found to further promote fat loss in diabetic patients but not in inactive, obese individuals compared to doing aerobic training alone. However, combing resistance training and aerobic training has been found to significantly decrease waist circumference compared to resistance training alone.

     

    High intensity aerobic interval training VS continuous moderate intensity aerobic training

     

    High intensity aerobic interval training (~90% VO2) can increase fat oxidation in a very short period and can significantly reduce blood lipid levels compared to continuous moderate intensity aerobic training (VO2 65% - 75%). It also burns more calories than continuously moderate aerobic training and has a higher post exercise energy expenditure. High intensity aerobic interval training has been shown to require only 50% - 60% of the time to achieve the same gain in fitness compared to moderate intensity aerobic training. However, it is more prone to injury due to the increased intensity and harder for people to adhere to the training program.

     

    Interestingly, one recently study by Keating et al. 2014 published in the Journal of Obesity suggested that although high intensity aerobic interval training is effective at fat loss and improves fitness, continuous moderate intensity aerobic training is better at improving fat distribution independently of weight loss in previously inactive, overweight adults.

     

    Taken all the information together, the best way to lose fat and gain good body shape is to combine high intensity aerobic interval training with moderate intensity aerobic training and resistance training. Balance is key. Talk to your fitness professional to properly plan your exercise regime in order to prevent overtraining and injuries and to achieve maximum benefits.

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