How to Train to Lose Fat

Assess your current fat level. Buy a scale with a body fat monitor, or alternatively, have your fat level evaluated by a trainer at your health club. The important thing is that you use the same method consistently. Also, measure the circumference at your natural waistline, approximately an inch above your belly button. Record your numbers in a workout notebook along with your start date. Use the notebook to record your body measurements, as well as track your training schedule and fat loss.

Pick an activity that you enjoy, perhaps running, swimming, biking or hiking. Choose any activity that gets your heart rate up. Walking is a low-impact way to train when you pick up the pace. However, a stroll with your toddler is probably not aerobic. It is important to choose something that you like to do so that you will stick with it. Also, while you do not have to do the same activity each time you train, it may be easier to increase the intensity of the intervals if you concentrate on building endurance one activity at a time. Later on, to maximize fat burning, switching activities can provide the needed boost.

Determine your training schedule. You should interval train at least three times a week, or every other day. On the days when you will not be interval training, lift weights. Your weight training activities need not be complicated or extensive. Spend about 20 minutes training your upper body one day and your lower body in the next session two days later. Alternate interval training and weight training. So, for example, on Monday, do interval training; on Tuesday, do upper body; on Wednesday, do internal training; on Thursday, do lower body; on Friday, do interval training. It is not necessary to do interval training and weight training on the same day. However, if you do, complete interval training before weights.

Start training. If you are walking, your intervals may consist of walking faster, climbing hills, jogging, or running. In other words, whatever you are doing, do it faster and harder. For example, you can alternate five minutes of moderate walking with two minutes of vigorous jogging. You can interval train on a machine at the gym or outdoors. The intervals do not have to be evenly spaced. For example, if you are riding your bike outdoors in a hilly area, the intervals occur naturally on the hills. The idea is to increase your level or exertion and heart rate at least three times during a 20-minute aerobic training session. Give yourself sufficient time to recover, however; you should gradually work up to greater intensity. As your aerobic conditioning improves, shorten the moderate cycles and lengthen the vigorous cycles.

Increase intensity. As the workout becomes easier, pick up the pace. Continue with intervals; however; to avoid injury, do not resort to all-out vigorous training. This may mean that you need to switch activities. If your running intervals become too easy, switch to something your body isn't accustomed to, like swimming or stair climbing. Continue to challenge your body to maintain a steady loss of fat.

Reassess body fat. Using the same method you used to record your initial percentages, measure body fat and waistline after a week. Record your weekly numbers in your training notebook so that you can track your progress. The body fat percentage number may move before you can tell the difference in your clothes --- or vice versa. Your waistline should shrink as your overall conditioning increases.