Fat Loss Strength Training

If you want efficient fat loss you have come to the right place

Exercise plays a small role but vital role when it comes to your fat loss. A lot of people think exercise is all you need to shed pounds but the number one rule to lose fat will always be a calorie deficit.  The quantity and the quality of what you eat will always be the important thing.

I don’t like to use the word ‘always’ (which I’ve mentioned 3 times) but in the case of fat loss, it is justified.

When you’re exercising with fat loss as your main goal, your focus is nutrition, and then exercise to support your fat loss. Retaining muscle while burning calories should be your priority when training for fat loss. But none of this works if you’re not in a caloric deficit, so please keep this in mind.

With a few programming tweaks like shortening your rest periods between exercises and exercising for time instead of reps, you’ll get the muscle-preserving benefits of strength training combined with the benefits of training for fat loss.

Why Timed Sets Are Good For Fat Loss

The timed training below increase your demand for oxygen during training but especially after you’ve finished your exercise.  This is called Excess Post Oxygen Consumption or EPOC.  EPOC is the amount of oxygen required to restore your body to homeostasis (balance). This is why your body continues to burn calories long after you’ve finished your exercise.

For every liter of oxygen, you breathe in to recover, you burn 5 calories. So, start your breathing engines. Increasing your demand for O2 will enhance your fat-burning capacity and the training below will do just that.

Timed Sets Fat Loss

Timed sets are doing an exercise for a certain amount of time or completing the programmed reps in a certain amount of time. Now the resistance tool you use doesn’t matter but any exercise tool that allows for easy transition between exercises is a winner. These tools include bodyweight, barbells, dumbbells, kettlebells, and resistance bands. 

2 Different Types Of Timed Sets

Which one of these you choose doesn’t matter and trying both may be the ticket to see which one works best for you and your goals. The two types of timed sets are

Every minute on the minute sets is where you complete a certain number of reps and then rest the remainder of the minute before moving on to the next exercise. If the set takes to take you 45 seconds, you’ll have 15 seconds to rest before the next exercise.

Keeping your reps between six to 12 works best here.  The trick here is to choose a weight you lift with good form. This may take some time and there is no shame in lightening the weight during your workout.

You versus the stopwatch.  You can scrape the reps per minute and try to do as many reps as possible in a certain time. Again, there is no shame in lightening the weight during your workout.

Here are a couple of suggestions.

20 seconds work/40 seconds’ rest

30 seconds work/30 seconds’ rest

40 seconds work/20 seconds’ rest

If you’re starting with timed sets start with less work and more rest before moving on to more work and less rest.

Timed Set Training Template

In my experience circuit training works best with timed sets. Doing five to six exercises one after another covering the big movements such as squats pushes and pulls hits the fat loss spot. The variation and the tool you use do not matter. The only thing that matters is your ability to do it with good form.

Here is the template with a couple of exercise examples.  

1A. Squat variation – Goblet, Sumo, Front Squat

1B. Push variation– Shoulder press, Floor press Push up, or Dumbbell bench press.

1C. Single leg exercise– Reverse lunge, Step ups,  Forward lunge, or Side lunge.

1D. Pull variation– Lat pull down, Seated row, or Dumbbell Row

1E. Isolation exercise– Triceps, biceps, shoulders, etc.

For variety’s sake, change the exercise variation if you’re not progressing or you’re bored of an exercise. The variations above are suggestions, feel free to insert one of your choosing.

Timed Set Training Example

Here’s an example using a dumbbell, body weight, and a workout A and B. Alternating between two workouts increases your variety and decreases boredom. Use either the reps on the minute or the timed work rest example above.

 If you need help with programming timed sets for fat loss you can contact me here.

Training A

1A. Goblet Squat

1B. Push-Up Variation

1C. Goblet Reverse Lunge (alternate sides)

1D. Bodyweight Bent Over Reverse Fly

1E. Dumbbell Lateral Raise

Training B

1A. Bodyweight Jump Squat

1B. Dumbbell Bench Press

1C.  Step Ups (weighted or body weight and alternate sides)

1D. Dumbbell Bent Over Row

1E. Dumbbell Triceps Extension Variation

Alternating between the same A and B workout for four to six weeks will do the trick.

Wrapping Up

Exercising and eating for fat loss is difficult so it pays to be efficient with both to improve your chances of getting results. Timed sets are a great short-term method to help burn body fat without spending hours exercising. Timed sets combined with a calorie deficit will have you liking what you see in the mirror sooner.