Fat Loss Routine

How to Design a Fat Burning Resistance Training Workout

If you're interested in experiencing weight loss from exercise, it's important that you spend some time coming up with an ideal fast weight loss routine to use so that you can get your results on the way.

Far too many people just think they'll "wing it" and hit the gym as often as possible while cutting back on their food intake, but this rarely leads to the results they're after.

If you want to be successful in your weight loss attempt, you need a firm game plan in place.

Let's look at how you can get weight loss from exercise through a perfect program design.

Focus on Compound Movements

The very first thing that you should be doing when designing a resistance training workout to burn fat quickly is to focus primarily on compound movements. This includes exercises such as the bench press, squats, lunges, bent over rows, shoulder presses, step-ups, split squats, push-ups, and so on.

Any exercise that works more than one muscle group at a time is going to be ideal here because these are the exercises that will elevate your resting metabolic rate the highest, ensuring that you produce a faster calorie burn in the hours to follow the workout.

Since total fat loss does come down to how many calories you burn off versus take in, any time you can boost your metabolism for hours at a time, you'll be really going a long way to move yourself in the right direction.

Shorten the Rest Periods

Next, you also want to maintain shorter rest periods during a resistance training workout to provoke fat loss. Note that this does not mean you should take your rest periods so short you sacrifice good form, however. Form is always a must.

But, you must keep the rest periods on the slightly shorter side as this is what will start your "metabolic engine" so to speak, helping ensure that you burn calories at a faster rate 24 hours a day as well.

Shorter rest periods will also produce a good cardiovascular effect in the body as well, so this can help provide dual benefits from that one workout session.

Keep the Weight Higher

The next requirement of an effective fat loss workout program is that you keep the overall weight higher as well.

Far too many people have the tendency to lighten the amount of weight that they're lifting and move to a higher rep protocol.

Avoid doing this. If you do that, you will only put yourself at risk of losing lean muscle mass, not seeing the results that you're after.

Maintaining the same amount of weight that you lifted during the previous times is a must as this will send a strong signal to your body telling it that it must keep your muscle mass tissue intact.

Know Your Recovery Limits

Finally, the last element to get into place as you design your workout protocol to see fast fat loss results is to make sure that you know your recovery limits.

If you find that you are starting to suffer high amounts of fatigue on a day-to-day basis, this is a clear sign that you are doing too much exercise for the amount of food you are eating.

Start to cut back slightly—or consider raising your calories to support that level of activity. Remember that if you create too large of a deficit with your diet and workout program, you'll only risk losing lean muscle mass and causing your body to hold onto all the fat it currently has.

This is precisely what you don't want, so it is what you must safeguard against.

So there you have the primary points to know about constructing an effective weight loss exercise program. Use these tips and you'll be on the way to fast results.