How to fast-track fat loss

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To fast-track coveted progress such as greater fat loss, Tramontana says you need to get back to basics.

Cardio is not ‘hardio’

With a combination of higher intensity interval training (HIIT), low-intensity steady state (LISS) training, body weight training sessions and a nutritious diet, Tramontana ensures his clients are given the best formula for their body.

“My cardiovascular programming is based around a 75/25 split of LISS and HIIT. So based on the available amount of time for a client to add in cardio on top of resistance training would determine the amount of each they conducted,” he says.

Here’s what your cardio program could look like:

2 hours per week for cardio training = 30 minutes of HIIT over two to three days + 90 minutes of LISS over one to two sessions.

Be wary, if HIIT was all you did, you may encounter the downside of too much stress on your body, which can ironically turn HIIT into a fat retention tactic.

So what about weight training?

“For fat loss, I structure everything around two to three full bodyweight training sessions – two sessions based on linear periodisation macro cycle of 16-to-24 week programming, altered every four to six weeks,” he explains.

Translation? A program that begins by incorporating high-volume and low intensity weight training, and progressively moves into phases when the volume decreases and intensity increases.  Tramontana is a strong advocate for women to hit up the weights rack, “I find a lot of women are lifting nowhere near their capacity. Don’t be shy to lift heavy weights and test your ability regularly.”

The importance of rest

All this talk of intensity may have you thinking full pelt should be the only gear you work in, but without adequate recovery, you may be undermining your fat loss chances at the dumbbells. Both injury and overt fatigue can see you performing at less than 100 per cent over multiple sessions.

“Recovery begins with the post-workout meal. I advise at least 25 to 50 per cent of overall carbohydrates be included in this meal – either using complex carbohydrate sources or a combination of simple and complex carbs,” says Tramontana. “I also recommend at least one body therapy session per week.”

Think physiotherapy, massage, sauna, steam, floating, dry needling, sleep in, meditation, yoga, grounding – or something as simple as reading a book.

How to fuel your body with the right food

For Tramontana, eating for fat loss should focus on controlling hunger, which translates to better portion control and craving management.

“I ask that protein be included in every meal upon waking, generally an even or slightly escalating amount each meal depending again on habits and hunger patterns,” he says.

“For fat loss, I personally urge the exclusion of high-energy carbs even post workout – with the exception of competitors in the later stage of preparation.”

Supplementation may also give you an edge in the health and results stakes. Depending on your goals and needs, Tramontana advises the use of creatine, glutamine, vitamin C, branch chain amino acids, fish oils, whey protein, vitamin D, magnesium, zinc and a good-quality greens supplement to aid recovery, general wellbeing and lean muscle growth.

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How to fast-track fat loss

One Response to “How to fast-track fat loss”

  1. ChrisPT says:

    I loved this article. I have tried and tested a lot of fitness tracker/personal trainer software myself. I even went as far as to develop an article about the 64 best personal trainer software on the market. One of these is surely going to help you track weight loss effectively.

    https://origympersonaltrainercourses.co.uk/

    https://origympersonaltrainercourses.co.uk/blog/personal-trainer-software/

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Paige Hathaway

5 hours 28 minutes ago

👉🏼 Don’t make it your goal to be fit....
Make it your goal to be disciplined and being fit will follow. Being fit reflects hard work, you can’t obtain it without patience, passion and practice. You can’t inherit it.. You can’t borrow it.. You can’t hold on to it without constant dedication. Exercise to be the best version of YOU!! Eat to be healthy and nourish your body. Along the way.. Ignore the haters, the doubters, the nay-sayers and the unhealthy examples that were once feeding you. Always remember the same water that softens the potato, hardens the egg. It’s about what you’re made of! Let self motivation run through your veins... Now let’s do this! 😤

Paige Hathaway

1 day 3 hours ago

For me, my motivation comes from within.
I am a non-stop learner, non-stop experimenter, non-stop quencher of my curiosities, and a non-stop yearner to become better as a person. Life is about finding your passion and living within that dream! My passion is to improve the lives of others, by giving people the tools to boost their self-confidence, to learn how to live a healthy lifestyle and to chase their own dreams without the thought of fear or failure. My motivation comes from within but is boosted by my surroundings. You are who and what you surround yourself with. So hang around people who make you hungry for life, touch your heart and nourish your soul. Ultimately you are who you choose to be. You are not what happened to you in the past.. so let go. YOU ARE NOW! You are in this very moment. What will you do with it.. Who will you choose to become..

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