• Joshua Li

Aidan's Top 5 Fat Loss Training Tips


Although this is a training article, your nutrition is the single most important thing for fat loss. If this is not in check then get this dialled in otherwise if your goal is fat loss, then only following the training tips listed below is nowhere near enough to get you closer to your ideal physique.

If you are serious about losing fat, stop following off the shelf mainstream workouts you find online. Understand your body and find what works for you and attack it HARD!

1) Pick Big Compound Movements

Effective training starts with selecting the right exercises for your body. Compound movements such as the bench press, squat, and deadlift are 3 of the best movements to incorporate into your training program. Compound meaning using more than one muscle group to stabilise the weight means that you stress and develop more muscle and burn more fat and calories as a result.

2) Get Stronger

Make sure that you are getting stronger in the gym, that means each week you should be either adding more weight onto the bar or adding more reps and sets. This is called progressive overload and it can come it several forms. The better you get at strength training, the more weight you can lift and the more it takes out of you. More output equals more calories burned.

3) Exercise Pairing

Strategic exercise pairing such as supersetting an upper body with a lower body movement is a great way to touch fat as it increases EPOC (Excess Post-Exercise Oxygen Consumption). This is the formal term for saying how long your metabolism is elevated after exercise. In other words, you continue to burn calories long after strength training.

4) Training Volume

Rather than relying on high volume, add some more refinement to your training program by training each body part at least 3 times a week, but lower the overall volume by spreading the sets and exercises throughout the week. This is very good for the average person that work strenuous jobs especially in Hong Kong. High volume can result in overtraining which is a big no-no for someone with elevated cortisol levels (a hormone in the body that responds to stress).

5) Rep Range

The muscle gains from mid-range reps (6-15) that will burn fat. High reps (15+) will also consume a lot of energy during your workout. However mixing up your rep ranges over time promotes the most long-term and sustainable path to effective body fat reduction.

Want to get into the best shape of your life but don’t know where to start when it comes to training? Click HERE to book in for a free consult now.


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