Resistance and Interval Training for Fat Loss

If you are one of the many that are looking to lose some weight and/or drop body fat then toning up your muscles through a fitness training program is one of the healthiest ways that you could go. It is also one of the fastest as well as most intensive ways for you to begin seeing almost instant results. Exercise has many benefits and it will help you get on your way to a better you.

There are several ways in which you can engage into physical activity and many different types of fitness training concepts. I will talk about 2 methods that I use personally and that I incorporate with all of my clients in their programs, which may benefit you as well. You can choose to train one way or to combine these fitness methods all together to spice up your workouts and bust through plateaus.

1. Resistance Training
This type of exercise is also known as strength or weight training which will involve using the resistance to the muscular contraction to build up your endurance and help you achieve a healthy weight loss. It involves working against gravity or other force and is also directly related to the amount of weight you lift as well as how many times you are able to do this without stopping. With resistance training the goal is to put stress on your muscles so that they are forced to work harder and thus after a recovery time you build strength and tone your body.

If you are a beginner then start with a lighter to moderate weight with a higher repetition range so you build muscular endurance. If you are intermediate to advance the going heavier on weight or intensity should be part of your program.

Note: body-weight exercises is also considered resistance training, your progression depends on time, intensity and the type of exercise performed.

Therefore if you begin with lighter weights before moving on to the heavier ones you will be heading to the correct direction. After a couple of weeks of performing this method you will notice a some changes in your body, from gained strength, toning of your muscles, a drop in body fat and also a gradual increase in the amount of time that you are able to lift the weights. Each movement in a resistance training exercise should be conducted to its fullest range of motion. By doing this you are maximizing the benefits of muscle gain and keeping the full range of motion as your muscles grow

2. Interval Training
Interval training basically involves a series of short burst exercises that consists of activity at high intensity for a period of time, followed by low intensity exercises for a period of time. This has become a very popular technique in recent years because of the effectiveness at inducing fat loss at a higher rate than just regular exercise.

Intervals can be performed with a series of exercises, stair running, plyometrics, sprints, Boot Camp workouts, speed drills, jump rope and many other training modalities.

An interval workout may look like one of these:

Interval Example of a 20 to 25 minute spent on a treadmill or cardio machine (it can also be performed outdoors)

• 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm up period)

• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6-8 times)

• 3 - 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period

Interval Example of Sports Conditioning (Note: You don't need to be an athlete to train like an athlete)

• 3 - 5 minutes warm up

• Perform a series of exercises like 3 or 5 for a period of 30 to 45 seconds each with a 10 to 20 second rest in between. Repeat for 2 or 3 sets. You can also perform a series of these sets like 3 or 4 and it will take you about 10 to 30 minute for the entire workout (not including the warm-up and cool down).
• 3 - 5 minutes cool down

The key for success in your training program comes down to consistency and commitment. If you constantly skip on your workout days, don't do cardio and eat like it's nobody's business then, don't expect to see much results. 


You don't need to become obsess or train to be an athlete to see good results. Combine the above recommendations with a solid nutritional plan and you are on your way to a better, fitter and sexier body. 

“There’s a different between interest and committment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to doing something, you accept no excuses, only results.”

Follow these tips for better nutritional guidelines: Essential Weight Loss Guide.


If you have questions or need help designing a program that fits your schedule, body type and fitness level, contact me I would love to hear from you. 

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.