Most Effective Fat Burning Excercise?

I found that once I'd got my diet into check I didn't need to keep doing HIIT to lose weight (just as well coz it's brutal when you do it right!).

Deadlifts and power clean to press are pretty good, they're part of my lifting routine anyway.
 
Swimming is an awesome fat burner. Since I started my iron distance training routine, the fat has dropped off (ok I'm cycling 200 miles/week and running 4 times a week too :p). I swim 2 miles 3 times a week, and it really is noticeable.
 
Obviously diet is key but an example routine could be something like I'm doing (assuming your gym has barbells/squat rack)

DAY 1- PULL
2 warm up sets
Deadlifts or Power Cleans 5x5
Barbell Rows, Dumbbell Rows, or Wide Grip Chins 5x5
Barbell Curls, Close Grip Underhand Chins (hammer grip), or Hammer Curls 5x5

DAY 2 – PUSH
2 warm up sets
Incline or Flat Barbell or Dumbbell Bench Press 5x5
Standing Barbell or Dumbbell Shoulder Presses 5x5
Tricep Dips or Close Grip Bench Press 5x5

DAY 3 – LEGS

2 warm up sets
Front or Back Squats 5x5
Barbell or Dumbbell Stiff Leg Deadlifts 5x5
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

Then cardio on off days. As said above if you can only really run 1-3k it's unlikely you'd be able to constructively last long enough to do an HIIT routine so might be worth building up endurance first.

Although you dont have to do running, all cardio is basically the same as long as you're reaching an elevated heart rate. My personal favourites are running, skipping and using the rowing and stepper machine at the gym.
 
HIIT > SS Cardio for maximising fat loss. Diet is the primary thing I'd address though. But all of these combined would do you some good. :)
 
As others have said, diet is the key to fat loss. As an exercise, I'd add walking to the list of suggestions others have made.
 
just do things outside...more often its summer time. Swimming, running, climbing, tennis / any sport.

why bother smashing yourself with hiit its gash as most people aren't used to mild exersise and will stop to early. wait a little bit for that kind of stuff and make your own mind up.
 
Thanks for the input guys, given me a lot of info to go by!

Just to clarify Etom, I'm far from an inactive person, I'm just looking to make better use of the time that I put in at the gym.
 
yeah but if you are running 2-3 miles at 7mph or 10k or whatever and bother to write that down you may not be as fit as you think.
 
Ah I get what you mean. I'm not claiming to be that fit, hence why I'm at the gym in the first place, I just didn't want to be giving the impression that I'm completely inactive and whatnot.
 
yeah sorry don't mean to be rude, but just trying point out wouldn't worry abotu the science to much just do whtever you enjoy the most cardio wise as best as you can for half an hour or so and get used to that sort of level before worrying about doing some dodgey sprints and stops throwing up all over the gym lol. getting low bf = hard work and more hard work to compensate eating rubbish :P
 
Skipping in an HIIT format is absolutely fantastic way of shredding body fat.

That along with hill sprints, again in HIIT format works well.

I did that for about 1.5 months and dropped close to 2% bodyfat, whilst continuing to work on strength/power development, and whilst the waist measurements and bodyfat measurements went down, the rest improved/stayed the same.
 
Not wishing to derail this thread, but how do you stop your cardio from adversely affecting your muscle growth?

Let me explain - I am currently doing a lot of weight lifting to try and bulk up and increase my strength. I do cardio twice a week involving 2hr+ sessions of sports like Touch Rugby etc (so a lot of running around). Now I'm 6ft and 77kgs - so fairly slender however I want to burn the fat off my stomach to reveal my abs.

If I increase my cardio (10k runs etc), will that not burn my muscles too? As I understand it, its easier for your body to break down muscle than fat :confused:
 
naefeart said:
Not wishing to derail this thread, but how do you stop your cardio from adversely affecting your muscle growth?

Let me explain - I am currently doing a lot of weight lifting to try and bulk up and increase my strength. I do cardio twice a week involving 2hr+ sessions of sports like Touch Rugby etc (so a lot of running around). Now I'm 6ft and 77kgs - so fairly slender however I want to burn the fat off my stomach to reveal my abs.

If I increase my cardio (10k runs etc), will that not burn my muscles too? As I understand it, its easier for your body to break down muscle than fat :confused:
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keep protein levels in your diet up, keep the resistance training up as your body will try and avoid burning muscle if it feels it needs it and also except that you will probably loose a small amount of mass while cutting down. Also try and keep cardio short and sharp to retain as much lean mass as possible.
 
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