The Hierarchy of Fat Loss
Which is better for fat loss, kettlebell swings or high intensity interval training?
Well the simple answer is yes, because both work but not quite the same way. In a world where people what everything right away, I’m pretty sure losing inches off your waist isn’t something you’d prefer to take the long, slow approach too.
That being said, here are my top 3 methods for fat loss from the bottom to the top.
#3 High Intensity Aerobic Interval Training
Your heart is a muscle and should be trained like one. High intensity, low intensity, really just varied approaches to training. This style of training allows you to fluctuate between low and high heart rate zones. This is a great way to get that prolonged caloric burn after your workout that people strive for.
However we’re still working at an aerobic capacity. That means longer interval times of 4-7 minutes at a slightly higher heart rate zone than what you’re comfortable with.
Examples of this would be doing accelerations around a track or climbing a long steady hill on a bicycle.
Workout times often will total upwards of 45 minutes and therefore this style of training is recommended if you have 5-6 hours a week to devote to training.
#2 High Intensity Anaerobic Interval Training
The word anaerobic literally means not aerobic and therefore are things you cannot maintain for an extended period of time.
Things like sprinting up a flight of stairs, hill sprints, performing non-motorized treadmill sprints, or open sprints of 50-100 meters fall under this category of training.
High intensity anaerobic interval training ranks so highly because of its ability to adapt to your schedule. It requires just 15-20 minutes. Within that time period you’re likely to feel like you’ve just worked out for an entire hour or more!
While beginners should consult their doctor prior to starting a high intensity interval program, it’s one of the most effective tools for fat loss you can use.
#1 Metabolic Acceleration Training and Strength Training
Really the only difference between #2 and #1 is that the latter adds a component of strength training to the mix.
My current favorite exercise falls into the category, the kettlebell swing! Medicine ball throws and sled pushes are great movements for this category as well.
This style of training not only gets your heart rate up but also builds strength as well.
Bank-for-your-buck is always tops in the fitness world and both metabolic acceleration training/strength training fall directly under that category.
If you’re a client of mine you shouldn’t be surprised that all of the training we do falls under the top two categories.
Here’s a favorite workout of mine you can do on your own in under 30 minutes:
- Kettlebell Swings: 10 swings on the minute, every minute for 15 minutes
Finish with 2 sets of this…
- Turkish Getups: 2/2 (alternating 1 on each side)
- Farmers Carry: 1 minute
To recap, here’s what type of training you should do based on your time availability:
- 3 hours/week – #1 only
- 3-5 hours/week – #1 and #2
- 5-6 hours/week – add #3
For most of you your workouts are going to fall under the top 2 categories, which means you could probably use some help in deciding what individual workouts to do. If you’d like further advice from the routine listed in this article hit me up and I’d be happy to help.