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The simple (and complex) answer is that there is no “best way” to lose fat. Each client will respond differently to a training program. However, there are some principles fitness professionals can apply when designing their clients’ programs.
Activities that incorporate many muscle groups and are weight bearing use more calories per minute and are therefore better suited for fat loss than non-weight-bearing activities that do not use many muscles.
It is often assumed that low-intensity exercise is best for burning fat. During exercise at a very low intensity, fat does account for most of the energy expenditure, while at a moderate intensity, fat accounts for only about 50 percent of the energy used. However, since the number of calories used per minute is much greater at a moderate to high intensity than at a low intensity, the total number of calories expended during a moderate- to high-intensity workout is greater than it is during a low- intensity workout of the same duration; consequently, the total number of fat calories expended is also greater during the higher-intensity workout. The rate of energy expenditure, rather than simply the percentage of energy expenditure derived from fat, is important in determining the exercise intensity that will use the most fat. Furthermore, endurance-trained individuals rely less on carbohydrates and more on fat as a fuel source during submaximal exercise (Kiens 1997). Thus, the more aerobically trained your clients become, the more fat they will use during subsequent exercise sessions.
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