Fat Loss Training Made Simple

Training for fat loss shouldn’t be a short term goal. It shouldn’t be a case where you work hard to lose some body fat and then three months down the line you have to start all over again.

Training for fat loss should be the foundation, and then from there you can build on that by training towards strength or fitness or whatever other goals you may have. This is how I have worked with my clients. Once they’ve lost the fat they wanted, I want to keep it off them.

Below are a few guidelines to follow when training for fat loss and how to keep the fat off;


1 – Nutrition

I know I mentioned training towards fat loss at the start of this blog; however, nutrition has a part to play as well (if not the biggest part to play!). If losing fat is your goal, you have to have a long hard look at your nutrition. Are you drinking enough water, are you staying away from processed foods and eating a variety of fruits and vegetables (ideally more veg than fruit I may add)? If you’re not, and you’re training as hard as you can, then nutrition is what you need to work on.

Reading that last statement, you may be thinking, hang on, he’s not mentioned any specific diet to follow. That’s absolutely right. The majority of diets are just fads and are not sustainable long term. As I mentioned at the start, I don’t want clients coming back to me for a fat loss goal as they should’ve already achieved it.

Nutrition can be as complicated or as simple as you make it. I like to keep it simple. Eat natural, unprocessed foods, eat a wide variety of it, and eat it slowly. And do you know what glues all of that together?… Meal prep.

Meal prep is where the fight for fat loss is won or lost. The more control you have over what you eat and what is put in your food and body, the better results you will get. Eating out or relying on food from the work café may seem a good idea at the time, opting for the salad over pie and chips, but trust me, preparing your own food is way more beneficial. Plus, cooking is a life a skill and makes you more disciplined in sticking to your plan rather than being tempted to buy that extra dessert. So get stocked up on Tupperware!


2 – Pick the Big Exercises

I’m not even half way through this blog and I’ve already mentioned fad diets, so why not go mental and mention fad workouts as well. If a new workout or training system has come out, everyone jumps on the band wagon and wants to do it. That’s no bad thing, some work really well. However, some, just like the diets, are fads and only achieve short term goals. They are not sustainable in the long term.

This is where barbells come in. They have stood the test of time and have been proven time and again to reap the most benefits. This does not mean to say you have to do shoulder press, bench press and bicep curls. When training for fat loss, aim for the bigger, compound exercises like squats and deadlifts. These exercises provide more bang for your buck, working the bigger muscles of your body and using more energy, all factors that contribute to burning fat.

This leads me nicely into my next point.

3 – Get Strong!


I may be biased when it comes to strength training; it is one of my favourites. However, it cannot be dismissed when talking about fat loss. I’ve said it time and time again, thinking that you are going to run fat off your body is an out dated concept.

If you run, you get better at running, your body gets used to it. There is not much variation you can really do with running. That’s where getting stronger comes in. To burn fat you have to make your body inefficient (this does not mean doing all exercises wrong, that’s how people get killed by barbells!). This will cause you to use more energy to complete an exercise. With strength training, the better you get, the more weight you shift. The more weight you shift the more energy you need to complete the lift. The more energy you use the more likely you are to tap into and use your fat stores. See where I’m going with this?

4 – Burn Fat after Training

Now what would you say if I could give you the formula to burn fat even when you’ve stopped training? A million pounds you say? Well alright then.

To burn fat after training you need to create an oxygen debt (within science circles this is known as excess post-exercise oxygen consumption). This is caused by a build-up of lactic acid and depletion of oxygen within in your muscles from high intensity conditioning workouts. Now, you need oxygen for your muscles to function, so it needs to be paid back. This means that 16-24 hours post workout, your body is working overtime to flush out the lactic acid and repay its oxygen debt. So even though you’ve stopped training, you’re still using energy and burning fat.

Here’s a video I put together showing a few conditioning workouts you can try out;

Conditioning doesn't have to be boring…Pounding your joints aimlessly on a treadmill isn't the only way to get fit. If maintaining muscle mass and dropping a bit of fat is your goal, check out these metabolic conditioning routines for some alternatives you can add in at the end of your workout; #primalgym #conditioning

Gepostet von Coach Cuthbert Training Systems am Mittwoch, 26. Oktober 2016

Putting it all together

The four points I’ve just gone through are a broad guideline of what to include when training for fat loss. Think of them as your instructions, and below, are your tools to finish the job. The programme shown is one that I have used with clients before and has provided great results. It is split into two slow days (strength training) and two fast days (conditioning days).

Workout 1

  Exercise Alternative Sets Reps Rest
1 Barbell Front Squat Kettlebell Front Squat 4 8 1-2mins
2a Barbell Bench Press Dumbbell Floor Press 3 8-10
2b Dumbbell Reverse Lunges 3 10es 1-2mins
3a Barbell Military Press Landmine Press 3 8-10
3b Barbell Hip Thrusts Banded Hip Thrusts 3 12 1-2mins
4 Farmers Walk 3 20-30m 1min

*Conditioning workouts from the video posted above can be done at the end of this session

Workout 2

  Exercise Alternative Sets Reps Rest
1a Kettlebell Swings Cable Pull Throughs 3 30secs
1b Kettlebell High Pull 3 20
1c Burpees Squat Thrusts 3 10 1-2mins
2a Press Ups 3 10
2b Slams 3 20
2c Sprints 3 30secs 1-2mins

Workout 3

  Exercise Alternative Sets Reps Rest
1 Barbell Deadlift Kettlebell Deadlift 5 5 1-2mins
2a Pull Ups Band Assisted Pull Ups 3 6-8
2b Plank 3 30-40secs 1-2mins
3a Barbell Bent Over Row Chest Supported Dumbbell Row 3 8-10
3b Barbell Romanian Deadlift Single Leg Banded Pulldown 3 12 1-2mins

*Conditioning workouts from the video posted above can be done at the end of this session

Workout 4

  Exercise Alternative Sets Reps Rest
1a Goblet Squat Bodyweight Squats 3 10
1b Suspension Trainer Rows 3 10
1c X Body Mountain Climbers 3 30secs 1-2mins
2a Kettlebell Rack Carry 3 30secs
2b Kettlebell Push Press 3 6
2c Farmers Walk 3 30secs 1-2mins

I hope this has pointed you in the right direction if your goal is fat loss. Remember, you shouldn’t have to come back to fat loss training. Follow these guidelines and then you can set your next goals. Any questions or information on programming, drop me an email at steven@getprimal.co.uk

Thanks for reading,

Coach Steve

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