Fat Loss Tip #4 – Exercise


The best combination of exercise is resistance training (be it bodyweight or with weights) and interval cardio training.


Resistance training will give shape to your body, by shaping your muscles and helping with fat loss. The more lean muscle tissue you have, the more calories you will burn at rest, due to muscle tissue being a living tissue which requires calories to function and exist.

By resistance training I’m not talking about 2kg weights that you lift for 15 repetitions and put down, under no more stress or strain than when you started! You should select a weight that fatigues the muscle (becomes hard to continue, with good form and posture) around 10-15 reps for women and 8-12 reps for men.

Also aim to perform full body exercises like pullups, dips, pressups, deadlifts, squats and shoulder pressing as opposed to using machines at the gym which fix you into a locked plane of movement and don’t give you functional movements, like daily life.

Also, stay away from bodybuilding routines whereby you work chest one day, legs the next etc. You will just be wasting your time and effort. Pick exercises that work the full body and aim for 3 times per week.


Interval cardio training, is so much more effective than steady state cardio where you spend 30+mins jogging, x-training or cycling. You will burn minimal calories because the Intensity is not there. Aim to work hard (effort level 8/9 out of 10) for 30-60secs, and then recover at an easy pace for 60-90 seconds. Repeat this for 6-8 times and you’ll know the word intensity.

Look to increase this period, and the intensity you work at over time. Aim for 2 interval sessions a week, and on top of the resistance training you will be building a training routine that will get results!

Check my You Tube account at www.youtube.com/MarkRaynsfordPT for some example workouts.


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