Supplements Canada Logo
Shipping Info

Training for Fat Loss

Adding muscle mass by weight training raises your metabolic rate, helping you to burn more fat during training, as well as during rest. Research has shown that resistance training boosts resting metabolism to a higher level and for an extended period of time post workout, more so than aerobic activity. In fact, doing only cardio without the accompaniment of weights can actually slow fat burning due to the possible loss of lean body mass.

Supersets, in which you perform two exercises back to back with little to no rest is a great way to speed up fat loss by the greater caloric expenditure that results. They are a great technique for driving up training intensity, using more volume in less time, all while combining an aerobic factor to a typically anaerobic activity.

Within a superset you'll train either the same body part with two exercises or perform one movement each for two different muscle groups. The first exercise of a superset is a mass building/compound movement, followed by a single joint isolation movement for shape and detail

An example of a typical fat burning superset training day would look as follows:


Incline Bench Press superset with Incline dumbbell flye 4 sets x 6 reps
Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps
Cable crossovers 3 sets 12 reps

Bench dips superset with lying Tricep extensions 3 sets x 8 reps
Close grip bench press superset with tricep pressdowns 3 sets x 10 reps
Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12 reps

Rest between sets of supersets should be less than 2 minutes

Cardio is the next most important element in achieving a ripped physique. Aerobic activity helps increase caloric expenditure, and if done at the right intensity and duration, can dramatically decrease body fat.

There are 2 schools of thought on performing cardio. On the one side, we have individuals who prefer to use longer, more moderate intensity post weight training, usually 65% of maximum heart rate, anywhere from 30 minutes to an hour. This type of cardio is best for sparing muscle mass while simultaneously burning fat. The only downside is the length of time typically necessary for this style of cardio to be effective.

On the other side, we have high intensity interval training. This type of cardio is done by using alternate bouts of moderate intensity, usually 2-3 minutes in length, followed by 1-2 minutes of all out, or close to maximum effort. The premise behind this style is you will be able to burn more calories in a shorter period of time, plus you receive a greater post cardio spike in metabolic rate. However, there is a slightly greater chance of losing lean body mass due to the higher intensity involved.

Of course, along with weights and cardio, a diet of high protein, moderate carbs and healthy fats is necessary to achieve fat loss. All 3 of these factors combined can result in a very lean, fit, and healthy physique.

< Back to Info Centre

SupplementsCanada, or the operating limited company, authors or any personnel contributing to this document do not assume any liability, or no responsibilities, for any products results, personal results, all information, directions, advice, or recommendations on this document. As a result of this document evaluating, recommending, and providing all information contained expressed opinions are the companies own opinions, and the companies own opinions only, and are not meant to be interpreted as conclusive. This document is sole and in part to educate people about natural supplementation and helping create a drug free environment. Always consult a medical doctor, or get a medical opinion first, if you are unsure about any new sports nutrition, exercising, or any kind of dietary supplement use, even though supplements are natural and safe to use, there have been few cases of people getting some harmful effects from different supplements whether it being from regular use, reaction, misuse, or abuse. Sport supplementation should be used by persons 18 years and older. The information on this document is pending copyright SupplementsCanada 2006.

**The products and the claims made about specific products on or through this site have not been evaluated by or Health Canada and are not approved to diagnose, treat, cure or prevent disease. The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Information about each product is taken from the labels of the products or from the manufacturer's advertising material. is not responsible for any statements or claims that various manufacturers make about their products. We cannot be held responsible for typographical errors or product formulation changes. Sport supplementation should be used by persons 18 years and older.