Step up to the plate
Grab a weight plate to build functional muscle and blast away fat
Some people think that doing a fat loss workout means slinging the weights around any way you like and racing through your reps because losing fat is about getting your heart rate up. Those people are wrong. That is a part of it, but there’s a smarter way to approach your sessions that will both burn fat and add muscle. The key is to slow down your reps and make sure you can feel the target muscle working. “Time under tension, which means the time your muscles spend working during a set, is important in terms of getting muscle adaptations - even if fat loss is your goal,” says Tirrel Grant, director of Square Mile Fitness (squaremilefitness.com). “Really focus on contracting the muscle and work both the lifting and lowering parts of the move - don’t just let the weights drop down.” Performing your reps like that makes the moves much harder, so although you’re moving the weight slowly, the extra effort required to control them will mean that your heart rate will be high and you’ll get the full calorie-burn benefits.