Fasted cardio in the morningOne of the most controversial fat loss techniques is performing cardio first thing in the morning on an empty stomach. This method is widely used by bodybuilders and recommended by many trainers and nutritionists. With low blood sugar and low glycogen levels on awakening, it appears that the body is in a perfect state to burn fat preferentially, but combined with high a.m. cortisol levels, it may also be a perfect state to burn muscle. Therefore, the benefit is high, but so is the risk. Body composition must be carefully monitored when using this technique.

RISK: high
BENEFIT: high

Cardio in the morning after protein consumptionOne of the biggest concerns brought up by opponents of fasted morning cardio is the potential for losing lean body mass. One way to help combat the possible loss of lean body mass is to eat a small protein-only meal or to consume a protein drink (no carbs) immediately upon awakening, then perform the cardio shortly thereafter. This decreases the risk by suppressing cortisol and preventing muscle breakdown, while maintaining the high benefit by keeping your blood sugar and insulin levels low.

RISK: moderate
BENEFIT: high

Cardio at night Many bodybuilders and weight loss seekers perform cardio late at night and then do not eat afterward in an attempt to increase fat loss. There are benefits to this method, but they are moderate at best, and the risks are high. Late night training may also keep you awake, disrupting your sleep cycle and recovery. Once you do fall asleep, your metabolic rate decreases rapidly, so you don’t reap the full value of the post workout metabolic increase that is achieved with exercise earlier in the day. Risk of muscle loss is high, so body composition must be monitored very closely.

RISK: high
BENEFIT: moderate

Short duration, high intensity interval trainingOne of the most popular trends in fitness today is high intensity interval training (HIIT) this one is my favourite by far! These workouts consist of short periods of high intensity work intervals followed by short periods of lower intensity recovery intervals. Generally, the intervals are 20 to 120 seconds in length and the total duration is in the 15-25 minute range. Research has shown that HIIT causes a larger increase in post-exercise energy expenditure than moderate intensity, steady-state exercise, which keeps you burning calories at an elevated rate for an extended period even after the workout is over. There are risks, especially to the beginner, the deconditioned or the person unaware of his or her health status. However, because intensity is relative to each individual, risk is moderate and easily managed, while the benefits are high. For someone who is already highly fit, the risks are lower.

RISK moderate
BENEFIT high

Moderate duration, moderate to moderately-high intensity cardioWhen cardio is performed for a moderate duration (approx 30 to 45 minutes per session) with the intensity held at the upper end of the “target heart zone,” (moderate to moderately-high), large amounts of body fat can be burned during the session. There is also a substantial post exercise elevation in metabolic rate, which, although not as high as that experienced from HIIT, also has a measurable impact on fat loss after the workout.

RISK: moderate
BENEFIT: high

Long duration, low intensity cardioLong duration cardio (60 minutes per day or more) does carry the benefit of more calories burned from fat and a moderately high cumulative calorie burn. However, intensity and duration are inversely related, therefore long duration cardio, by nature, is low in intensity. Low intensity cardio, while having the benefit of burning more fat relative to carbs, does not burn as many total calories per unit of time, nor does it have much impact on post exercise energy expenditure. This makes long duration, low intensity cardio (such as walking) most appropriate as a fat loss technique for beginners who can’t achieve higher intensities yet (or those that are too soft to train hard!) Furthermore, this method is not time efficient. A long walk can be a very good (if not ideal) fat loss method for someone who is unfit, older, overweight, or has orthopaedic problems. It also provides great health and even mental benefits. But there is little point in doing an hour or more per session when you can achieve equal if not greater calorie burn and post exercise metabolic increase by doing briefer sessions with higher intensity.

RISK: low
BENEFIT: moderate

High frequency cardio (5-7 days per week)Daily cardio performed at a sufficient intensity is considered by many to be a no-brainer fat loss technique for two reasons: First, total caloric expenditure is increased over the course of the week. Since fat loss is a function of calories burned versus calories consumed, increasing cardio activity from three days per week to six days per week, will in theory, double the rate of fat loss in that period. Second, frequent cardio helps maintain metabolic momentum and keeps the metabolism “spinning” by avoiding long periods of inactivity, resulting in metabolic slowdown. These two factors make the benefit of this technique high. There is moderate risk, however, of overtraining or muscle loss. Risk of aerobic adaptation also increases if the high frequency is maintained over a prolonged period of time. Risks increase relative to the duration of each session and the number of weeks the high volume is maintained. Brief daily sessions have an even more favourable risk to benefit ratio.

RISK: Moderate
BENEFIT: high

High-density weight training (increased volume per unit of time) Ironically, one of the fat loss techniques with the best risk to benefit ratio has nothing to do with dieting or aerobics. Most bodybuilders decrease their rest intervals between sets and exercises prior to competitions in order to boost intensity, increase hypertrophy, release more growth hormone and simultaneously burn more fat. This is known as high-density training and the goal is to condense more work into less time. The risks are low because even beginners can use the technique, they simply need to adjust the amount of resistance to their strength level. Strength gains are compromised on this type of program, but assuming the goal is fat loss, not strength, that would not be considered a risk. Benefits are highest when the majority of exercises selected are multi-joint movements involving large muscle groups, and/or activating the core and as much of the body as possible. (Note: other forms of high density weight training include supersets, tri sets and giant sets).

RISK: low
BENEFIT: high

High protein, very low carb, very low fat diets A very high protein diet that is nearly devoid of carbs AND fat can cause very rapid weight loss, but the risk of muscle loss is extremely high. An example of this diet is the meat/fish and water diet or the slightly less severe lean protein and green veggies diet. This can cause weight and body fat to come off at an alarming rate, but the risks are very high. Risks include loss of lean mass, loss of strength, low energy levels, nutritional deficiencies, impaired mental acuity, dehydration, and rapid weight regain with the reintroduction of carbohydrates

RISK: high
BENEFIT: low

Ketogenic dieting (very low carbs, moderate or high fat) By eating lean protein with high fat and keeping carbohydrates so low that you enter ketosis (usually 30-70 grams of carbs a day or less), many dieters report reaching levels of leanness they were not able to achieve with any other method. Reducing carbs drastically does seem to accelerate fat loss in virtually any body type, but seems to have greater benefits for those who were hypoglycemic and carb sensitive to begin with. Other people report only moderate fat loss but great losses of energy, weakness, flat muscles and loss of mental acuity. The benefits of low carb diets in general seem to vary from person to person and a major risk, in addition to those already mentioned, is the regain of lost weight with rapid reintroduction of carbohydrates. A slow transitional period into maintenance decreases the risks.

RISK: high
BENEFIT: moderate

Extreme calorie reductionsMany people still believe that severely cutting calories is the best and fastest way to lose body fat. While sharp reductions in calories may cause large and rapid losses of weight, much of the weight loss is often muscle and water, and the risk of long term damage to the metabolism, plateaus and weight re-gain is very high. Some people are consciously aware of the risks, yet they choose to employ severe calorie cutting anyway because they’re under time pressure to achieve a fat loss goal. However, the risks are so high and the benefits are so low, it would be more advisable to use a combination of other techniques that offer greater benefits relative to the risks.

RISK: high
BENEFIT: Low

Avoiding food for 2 to 3 hours before bedtimeAnother controversial technique for accelerating fat loss is the avoidance of food for at least two to three hours before bedtime. Increased fat loss is achieved by increasing the length of the nighttime fast (which is broken by “break-fast”). Fat loss is also believed to be increased by avoiding food at a time when activity levels will be low (and the body will not be burning many calories), when glycogen may be topped off from a full day of eating, and when insulin sensitivity is lower. The potential benefit is high, but so is the risk. Body composition must be carefully monitored when using this technique.

RISK: high
BENEFIT: high

The key to achieving optimal results is risk management, rather than risk avoidance. An important point to realize is that high risk doesn’t automatically mean that you will get injured or overtrained. A combination of methods will work the best. All else being equal, the man or woman with the most choices and possibilities for action is the one who is most likely to succeed – not the person who always plays it safe. Mix your program up an you will see results. If pushed into a corner on choosing the best methods for fat loss I would choose HIIT for my cardio and high density weight training. Please see a trainer if you have any questions and remember that the reason 9/10 people don’t get the results they are after is because they are lazy and scared of a bit of pain!