What is the best training for fat loss?

Best training for fat loss!?

I’m going to start off and tell you there is no best training for fat loss. These gimmick headlines you see on magazines, other figures of the fitness industry exclaiming “My routine will burn fat the fastest” I smell bullsh*t!


Why is this?

Well looking at recent studies, checking various methods of training and levels of fat oxidation (fat burnt) over a 24hr period, and have matched calorie intake and expenditure between the trials they found that the amount of fat oxidised over this period was exactly the same!

What this means is that not one given type of exercise in acute testing will “burn more fat” than another

This could be really confusing now knowing this but hold up it is easier than you think.

Deciding what kind of training works best for your fat loss goal ultimately comes down to how you want to look and what you want to be able to do!

I think it’s important that this is understood as if you want to lose fat yet hate running, but for some odd reason you think jumping on a treadmill and running for an hour is what you should do, then that probably sounds like the worst thing ever! And you will probably drop off the band waggon.

If you want to lose fat but also be a great runner, then run!

If you want to lose fat but look jacked, like some front cover model, hit the weights, sculpt that body!

There are differences between the type of training you do though and knowing these might help you decide on what to do these are talking purely about fat loss though and only looking at it from a fat loss perspective i.e in a calorie deficit;

Strength training

  • Increases strength/ power
  • Muscle retention in calorie deficit
  • Potential increase in injury risk due to low calorie intake
  • Calorie output variable depending on intensity usually lower than hypertrophy
  • I would also mention that if your goal is strength and during a true strength program that should be your true focus not fat loss.

Hypertrophy training

  • Sculpts physique
  • Muscle retention in calorie deficit
  • High volume and decent calorie output when intensity is increased.
  • Can be short in time sub 1 hour

Circuit training

  • Short and intense (30mins max)
  • Muscle retention
  • Increases an-aerobic capacity
  • Medium to high level calorie expenditure

High intensity interval training – HIIT (Sprints or above 90% VO2 max)

  • Increases speed and power
  • Muscle retention
  • Short and intense (30mins max)
  • High calorie output

Low intensity steady state – LISS (walking or below 60% VO2 max)

  • No muscle retention
  • Higher level of fat oxidation due to low VO2 max
  • Can be time consuming usually between 30-120mins
  • Boring unless outside

Moderate steady state (Running, cycling or similar between 65% – 85% VO2 max)

  • High calorie output
  • Increased mitochondrial efficiency (increased ability to run)
  • Not too much muscle retention just lower limbs
  • Tends to last 30mins minimum



But one thing they all have in common? Using exercise to help create a calorie deficit.

If it’s left you confused drop me a message and let’s chat!

From Will, that guy who sometimes talks science, not just food

Today’s soundtrack – Xavier Rudd – Follow the Sun

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