12 Laws of Fat Burning Training Rule 11

12 Laws of Fat Burning Training Rule 11Rule 11


There’s a question I get asked a lot by my clients, friends and anyone seeking fitness advice:

How many sets/ reps/ exercises do I need to do, and how much time should you spend in the gym each day or each week?

The reality is that it varies from person to person. When burning fat, however, is the primary goal, a good rule of thumb is to train until you’re pretty beat up, but not to the point where you’re flattened and thoroughly exhausted. That type of insane do-or die training may stimulate strength gains but it also however puts your body into a breaking down state which is actually very bad for muscle.

Serious fat loss requires you to retain muscle mass, the body’s primary metabolic driver. If you go overboard in the gym, testosterone and growth hormone go into free fall, and your metabolism follows suit.

Do This: Go ahead, train as intensely as you like, just don’t go longer than 75 minutes in any one workout. Do as many sets and reps as you can during this time, using shorter rest periods (60 seconds max), but when your 60-75 minutes end, finish up and go drink your protein/carb shake.

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The Contributor

John Graham began personal training in California, where he earned his Master Personal Fitness Trainer Certification from the prestigious International Sports Sciences Association. He has been based in Shenzhen for over 5 years, introducing his knowledge and experience in international fitness techniques and increasing awareness of the latest fitness methodologies. Known for his unique passion and understanding of body dynamics and exercise, and his extensive knowledge of performance nutrition, John’s training programs ensure a well rounded approach to fitness.

    Connect with John Graham:
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