Training Principles and Fat Loss
How Long Should Your Workout Be?
45–60 minutes is all you need for an effective workout! Depending on your goals, training for a prolonged period at excessively high intensity may increase stress hormones (such as cortisol), leading to greater muscle breakdown and reduced training effectiveness.
Exercise Variety Is Key
Variation in exercises is essential for improving strength and function. Exercise variables such as type, load, repetitions, and sets should be adjusted every 4–6 weeks to prevent plateaus and allow the body to adapt to different movement patterns and intensities.
A program that includes both Resistance Training and High-Intensity Interval Training (HIIT) is highly effective for fat loss, energy, and enhancing your overall fitness.
Prioritise Sleep for Recovery and Fat Loss
Sleep is essential for both fat loss and muscle recovery. Poor sleep keeps the body in a prolonged stressed state, which can elevate cortisol and impair progress.
Factors that can affect sleep include stimulant use, stress, late-night eating, screen exposure, and excessive light or noise in the environment. Improving sleep quality is one of the most effective ways to support recovery, performance, and body composition goals.
Nutrition and Recovery Go Hand in Hand
Along with sufficient rest, consuming the right foods supports optimal recovery and performance. Adequate protein intake, balanced carbohydrates, and micronutrient-rich foods help repair muscle tissue, replenish energy stores, and maximise training adaptations.
Stay Hydrated
Even a 2% loss of body weight from dehydration can impair physical and cognitive function. Water plays a vital role in metabolism, temperature regulation, and muscle recovery.
Staying well-hydrated not only promotes optimal recovery but also helps reduce the risk of injury and enhances focus and concentration during workouts.
Summary
45–60 minutes is usually enough for an effective workout
Vary your program every 4–6 weeks to keep progressing
Combine resistance training and HIIT for best fat loss results
Prioritise quality sleep and good nutrition for recovery
Stay hydrated to maintain focus, function, and performance
Note: Always consult your healthcare provider before starting any new exercise or treatment program, particularly if you have concerns related to bone health or other medical conditions.