Non Boring Fat Loss
Fat loss doesn’t have to be boring. You don’t have to spend hours on a piece of cardio equipment to see the results that you want.
That’s the beauty of density training, it has the effects of cardio, without having to spend an hour spinning your wheels on an exercise bike.
Maybe a better way of saying it is, it’s a fun way to do cardio.
If you’re able to continue to do more work and build your capacity, the more calories you will be able to burn while you’re training.
If you’ve read any of my other articles, you know calories are king and it’s all about creating a deficit for fat loss.
Being able to continue to do more, will help you create a bigger deficit and it’s going to put you ahead of the game.
Another reason I like density training for fat loss is the exercises that are predominantly used are exercises that recruit more muscles to work together during each movement
Exercises like squats, deadlifts, presses, lunges, rows and chin-up/pull-up variations, are going to burn more fat because of the amount of energy that they require. 
Now, include the energy required, as well as, really pushing yourself and you’re going to burn fat fast.
An extra added bonus is, you won’t be done burning calories when you are done working out.
You will continue to burn calories for up 24-72 hours post training because of something called EPOC (Excess Post Oxygen Consumption).
EPOC means that your muscles are still requiring oxygen past your workout hour, trying to get back to its normal state.
The more oxygen your muscles need, the more energy being used and that means calories are being burned.
Results
When I introduce this to my clients, they start to see a change rather quickly.
They start shedding weight and body fat from the increase in work.
As the body fat starts to shed, the muscles start to pop.
To go with these awesome results, you will start to see an increase in strength and endurance.
These results aren’t automatic.
You won’t see results because you call it “density training.”
The results are based off how hard you work.
If you continue to push yourself and see your work increase, then the results will follow.
Why It Works
It works because when you’re done you burn a lot of calories but there is more.
As with any change, it’s all about compliance.
I have found, with my clients, this is much more enjoyable and repeatable.
They aren’t bored and don’t dread having to do it.
Results come with consistency and if it doesn’t take a lot of time and you don’t dread it, it will be much easier for you to be consistent.
So…When
There are few ways you can do this.
You can either do this at the end of your workout or on your off days.
If you do it on your training days, you can use it as your assistance work or as a finisher.
If you use it on your off days, it’s a great way to get in, get out and burn a bunch of calories.
Both ways are great and produce exceptional results.
Heres What It Looks Like
Here, I have two sample workouts for you to try.
The first one, you should use more as a finisher.
This is a great way to put a nice “finishing touch” to your training session.
The second one, you can use for your assistance exercises.
Make sure you use weights that challenge you while being able to maintain your form throughout the whole circuit.
Option 1
Density Training |
Reps |
| Reverse Lunge | 5/s |
| Push-Ups | 5 |
| DB RDL’s | 5 |
| TRX Rows | 5 |
| Rollouts | 5 |
Do as many reps as possible in 8 minutes |
1 |
Option 2
Density Training |
Reps |
| Goblet Squat | 6 |
| TRX Row | 6 |
| DB RDL’s | 6 |
Do as many reps as possible in 5 minutes rest 2 minutes and repeat. |
Density training isn’t magic but if you are willing to work hard, it will work for you.
If fat loss is your goal, density training will help you shed fat, fast.
Above is two workouts for you, now, all you need to do is get started to see the results you want.
In my summer program, I will be using density training, if you would like more info about the program or density training please email me or comment below.
