However, there is a fact that most people often ignore, and that cardiovascular training at medium intensity such as running, and strength exercises are not the only methods of physical activity to burn fat naturally.
One of the alternatives to this is the full-body workouts that we could describe as a combination of both, requiring a testo e force cardiovascular and muscular effort at the same time. Full body workouts are characterized by causing considerable stress on the muscle groups by performing strength exercises for all muscle groups in a single session; that is, we seek to train back, chest, arms and legs on the same day.
For this it is necessary to resort to the execution of multiarticular exercises such as dominated, push-ups or push-ups, bench press and military, squats and deadlifts, among others.
The way you train is through circuits, which is equivalent to performing one exercise after another without taking breaks between each, and reserving only at the end of the corresponding movements, for example:
10 dominated, 10 push-ups and 10 squats would be part of a unique circuit. These are done one after the other and after finishing the 30 movements we take a short break of 30 seconds to repeat the circuit again and so on until the routine is over.
The demand that is made at muscular level without a doubt is intense, but the cardiovascular system also starts up, so we will be obtaining a double benefit in the same sport session. This is not to mention that the caloric expenditure is impressive.
High intensity training intervals or HIIT
As another fairly useful resource for burning fats, they are training at high intensity intervals, also called HIIT, for its acronym in English. This type of exercise, as the name says, consists of performing routines in which the best of oneself is given in small periods of time to then rest actively or passively, depending on the ability of the athlete.
What is sought with the HIIT is to bring the heart rate up to 80 or 90% of its maximum capacity. Given that it is a high intensity training, these should not be done for a long time: first because it is physically impossible and second because it can lead to severe body wear, increasing the chances of suffering an injury.
HIIT routines should not exceed 20 minutes, and that time should include at least 10 minutes of warm-up, with intense activity limited to approximately 4 to 5 minutes per session.
One could get to ask how many calories can be burned in such a short time, and the truth is that not many, but the magic of HIIT is very similar to strength training, that is, does not fall on the number of calories used during the session, but in those that are used later.
And it is with HIIT that an effect known as Excess of Post-workout Oxygen Consumption is triggered, also called COPD (not to be confused with lung disease) and that refers to the state in which the body requires a greater amount of oxygen to be able to maintain its proper levels. By consuming more oxygen, the number of calories used to transform it into carbon dioxide is also increasing and it is best that this process can take between 24 and 36 hours to regularize, causing us to burn a greater amount of fats even if we are in resting state.
After analyzing the different alternatives that we have to optimize the fat, we can reach the conclusion that the most ideal method is the strength training and by a lot, because another of the results obtained with this is to give the body a better appearance visual, not to mention that other skills are gained such as greater dexterity, strength and agility. Mention also that people who have never done strength training, will be more benefited from the full-body routines.
HIIT may seem like a good alternative, especially for people who do not have a lot of time to train; However, one of the main reasons why it is not highly recommended is because the effort required to perform properly is such that it is reserved only for people with previous experience in strenuous training. Many people who start in sports and learn about HIIT believe they are doing it when the reality is different.