Many recent studies are report that cardiovascular exercise “intervals”; 30 seconds to 1 min bursts of high intensity interspersed with a 1 to 3 minute recovery period of moderate intensity; are proving to be one of the best workouts for implementing fat loss. These intervals can burn a significantly high level of calories in a short amount of time and the increased oxygen demands post-workout can further enhance the potential for fat loss.

However, the disadvantage of many traditional cardiovascular workouts is that their repetitive nature can result in a higher risk of overuse injuries. What’s more, while regular cardiovascular exercise can be effective at initial fat loss, some of this fat will inevitably return if the same frequency and intensity of cardiovascular exercise is not maintained.

Moderate to high intensity weight training that includes compound body movements can be a safer and more effective alternative for rapid fat loss. The myriad planes of movement and recruitment of muscle fibers can lower the risk of overuse injuries. Moderate to high intensity weight training can generally be accomplished by using dumbbells, strength training machines or bodyweight exercises. Compound movements combine more than one muscle group at a time (sometimes involving the whole body). Weight training can burn up to 800 calories per hour when performed in a specific manner and sequence.

Implementing a weight training program that specifically increases lean muscle mass will guarantee easier long-term fat loss maintenance. Lean muscle gains mean an increase in the body’s resting metabolic state. This is the biggest benefit to lasting weight loss. An experienced fitness professional can design a weight training routine that will accomplish these goals rapidly and safely.

Of course, combining this method of training with proper nutrition; plenty of vegetables, fresh fruit, whole grains and lean proteins in the form of fish, chicken, lean red meat, nuts, seeds and legumes will yield much faster fat loss as well as increased energy levels, decreased blood pressure and lower blood sugar. Lower blood sugar means that the body will utilize fat for energy more readily. This is a powerful tool for rapid fat loss.

For more detailed and specific information on optimal nutrition contact Natalie for a copy of The Private Gym’s “Optimal Nutrition”. This 17 page e-book provides easy-to-follow instructions on how to combine food groups for faster fat loss and information on supplements, pre and post workout snacks and healthy recipes.