What Is The Best Workout For Fat Burn

When trying to burn fat and maintain (or even get) muscle mass, it is important to keep using heavy weights. Using maximal force recruits every motoric unit and is a good reason for your body not to let go of that hard earned muscle. Healthy nutrition is a corner stone when trying to burn fat. Workouts can boost the effects of a good diet and result in the body of your dreams. These workouts are not extreme bodybuilding and the workouts and can be performed by anyone beginning bodybuilding.

Lactic acid is produced in your muscles in the result of anaerobic glycolysis. This happens when your muscle cells don't get enough oxygen for aerobic glycolysis. Producing a lot of lactic acid acidifies your body which promotes growth hormone release from the anterior pituitary. Growth hormone is one important factor in activating fat burn and this is something that even the top cardiovascular activities don't achieve in weight loss.

If you have a tight schedule (only 3-4 hours or less a week for workouts) you should put all your efforts in producing lactic acid (GH-release), maximizing Excess Post-Exercise Oxygen Consumption (EPOC), and maintain or or gain strenght in order to minimize muscle loss.

You might want to try full body workouts since they have a strong impact on your resting metabolism (and EPOC), but if you prefere a bodypart-split (don't go over a threeway split) workout it is fine also. I won't be writing about strenght exercises since there are so many ways of doing it. Just go heavy, short sets, keep the movements fast and preferrably do just one full body strenght workout a week and use some muscle building supplements to minimize muscle loss and possibly even gain some. You will also need to work on increasing your flexibility to avoid possible injuries related to muscle stiffness.

Lactic Acid Training

When trying to produce maximum lactic acid there are two primary goals:

1. Long time under tension
2. Short resting periods

What this means is you will be doing a lot of long sets with a long rep tempo. I prefer doing circuits but anyway provides the necessary results. Just make sure you are using multi-joint exercises to recruit the maximum amount of muscles for maximal effect and workout until your muscle burn like hell. More muscles results in more lactic acid, which results in more growth hormone which results in more lipolysis.

Choose four exercises: one for the legs, one upper body push, one upper body pull and one core movement. Use a weight which represents a 15RM (The maximum weight you can use for 15 reps of each chosen movement). Circuit your movements with no rest in between sets, just move to the next one. After one full circuit rest for a minute. Do four all out circuits. If your sets decline don't worry, just go as far as you physically can and it is enough. Remember the goal: produce as much as lactic acid as possible, not to look good while doing it. You should be in and out of the gym in 40 minutes or less, including warmups. The result will be a lot of lactic acid, a lot of growth hormone and a very high EPOC.

Do at least one, preferrably two and a maximum of three lactic acid workouts a week for best results. It is a good idea to have some progression, so after two or three weeks, you could try doing five circuits instead of four. Rotate you exercises also. A good workout would be like the one following:

1. Incline bench press
2. Squat
3. Bent over row
4. leg raises

Rest for a minute and repeat the circuit three times. Feel the burn! You might consider adding one abdominal exercise to the routine for some serious stomach shaping effect.

High Intensity Interval Training

Everyone must have heard of it by now. It consits of short high intensity bursts followed by about double the time of a low intensity "burst". You can do it on anything: threadmill, elliptical, exercise bike, running, combine burpees with jogging or walking or skipping rope. Start with a 15 second all out effort, followed by 45 seconds of low intensity with total lenght of ten minutes. That adds up for ten maximal efforts lasting 15 seconds each and 7,5 minutes of low intensity aerobics. As the weeks go by, slowly lenghten the bursts to 20-30 seconds, and stretch the workout to 15-20 minutes. Do a maximum of three HIIT sessions per week.


HIIT has been proven to have a significantly higher EPOC than traditional aerobic exercise consuming the same amount of calories. And it takes a lot shorter time. It is also been shown to increase the enzymes required in lipolysis like none other form of exercise. Vary your HIIT workouts to keep it as challenging as possible and maximize fat burn and you can even get 6 Pack Abs For Girls.


Planning The Exercise Week

First start with the days where you have time to go to the gym. For eg. Monday, wednesday and saturday. Do two LAT workouts, one on monday, one on wednesday. On saturday do you strenght workout, full body is preferrable. If you have SOME time on tuesday thursday and sunday, do your HIIT on those days.


Monday - Full Body LAT (40min)

Tuesday - HIIT (20min)

Wednesday - Full Body LAT (40min)

Thursday - Rest

Friday - Rest

Saturday - Full body Strenght (60min)

Sunday - HIIT (20min)



A total of three (3) hours of work in a week. Anyone should be able to squeeze that in a tight schedule.


Or if you prefer a two way split it will propably take more time also:


Monday - Upper Body LAT

Tuesday - HIIT

Wednesday - Lower Body LAT

Thursday - Rest

Friday - Upper Body Strenght

Saturday - Lower Body Strenght

Sunday - HIIT

Do it any way you want, just keep the HIIT and the LAT in your routine and you will definitely burn that fat and get shredder in no time. Combine it with a low-carb diet and it is like the best way to lose fat. Remember that the diet is the key: no workout routine works without a proper diet.