Everything Fat Loss

How to Lose Fat, Efficiently

Author Olly Bowman / Category Fat Loss / Published: Jun-25-2021

Key points

  • 2 Types of fat: Visceral (hidden) + Subcutaneous (visible e.g., tummy fat)
  • There is more than one way to lose fat
  • Most efficient training style: High-intensity
  • Most efficient diet: Intermittent fasting

What is the Most Efficient Way to Lose Fat?

Before answering this, it is important to first know two types of fat: visceral and subcutaneous fat.

Subcutaneous fat is the visual fat (stored just beneath the skin), i.e., belly fat and the fat around your arms etc.

Visceral fat (known as abdominal obesity or hidden fat is internal and far more dangerous, as it is stored in the abdominal cavity, which means it places pressure on vital organs such as the liver, stomach, and intestines.

It affects health in numerous ways and can cause diseases such as cardiovascular disease and type 2 diabetes.

Luckily for us, both types can be reduced….

The Question is... HOW?

This is a fairly controversial topic with different studies revealing different results, however, while studies and experiments have proven somewhat inconclusive with “further research required”, they have managed to answer this question to an extent.

There 2 main ways to reduce these types of fat, and the way you choose depends on a few different factors…

  1. Moderate intensity continuous training (e.g., walking/jogging)
  1. High intensity training (high exertions of energy over a short period of time e.g., HIIT)

The question therefore should not be ‘which one will make me skinnier?’, rather ‘which one is more efficient?’

And the answer to this is higher intensity trainings.

Studies have shown that high intensity interval training (HIIT) achieved the same results in subcutaneous fat loss (defined above) as lower intensity training with 40% less time commitment.

This means that spending 60 minutes of HIIT and 100 minutes of moderate intensity continuous training will have similar results / benefits.

Further, over the same period higher intensity style trainings can cause greater visceral fat (defined above) loss than moderate intensity continuous training.

The benefits continue to improve as the intensity increases, until you hit 90% intensity (meaning 90% effort) where it seems to plateau out.

“The journey of a thousand miles begins with one step"

— Lao Tzu, ancient Chinese philosopher

Which HIIT Style is Best?

There are always many ways to achieve something, however setting a rest period of shorter than the active period seems to be the most effective with the identified 60s at max effort followed by 30s rest (and repeat) seeming to reap the most value.

What If I Don't Like That Style?

Of course, enjoyment should play a role in which training style you may do on a given day, however what you can take from this is that both can be effective styles of training in losing fat

This finding is of particular significance for those people (most people) that have busy lives and would rather train less and achieve more.

In the name of efficiency high intensity cardio for shorter durations is the way to go.

How Often?

A total of 30-45mins of high intensity trainings in a week is the most beneficial for fat loss

This can be broken down into 3-4 high-intensity trainings (e.g., 10-15mins in length).

A simple HIIT Workout could look like this: 90s max effort on a bike followed by 30s rest, 8 total rounds.

How Important is Diet?

Your diet is arguably more important than training in fat loss.

The saying 'abs are made in the kitchen' stems from the fact that in order for abs to show, you need to have a low fat percentage, and to achieve a low fat percentage it originates in the food you eat.

I won't go into too much detail about diet today as it is quite a complex topic, so I am going to briefly touch on findings by Dr Michael Mosely.

Mosely has identified intermittent fasting as the most sustainable and efficient way to support fat loss.

What is Intermittent Fasting?

This is a diet that, in contrast to most existing diets, focuses on when you should eat as opposed to what you should eat. This strategy is essentially the cycling between fasting periods and eating periods.

There are many popular methods out there of intermittent fasting, so I'll let you have a look at them.

Studies have shown that intermittent fasting is more efficient at causing fat loss than diets with calorie restrictions.

the individuals who do intermittent fasting lost more weight weight loss than those following a diet with calories restrictions.

It's not just fat loss...

A part from the obvious benefit of fat loss, intermittent fasting is beneficial for other reasons as well such as reducing the risk of cancer and arthritis, and also protects the brain from age-related diseases (e.g., alzheimer's)

Don't over complicate it! You know deep down what you should and shouldn't be eating.

That's it for this blog, hope you learned something and I’ll see your healthier self-next week!

p.s., if high intensity training styles interest you, check out our two programs, which both incorporate high intensity trainings now! Just click the button below!


Haifeng, Z., Tomas, T., Zhaowei K., Qingde, S., Yang, L., & Jinlei, N. (2020). Exercise training-induced visceral fat loss in obese women: The role of training intensity and modality. Scandanavian Journal of Medicine &Science in Sports / Volume 31 / Issue 1 / p.30-43.

Mirgahani, S., Seydyousefi, M, Pekkala, S., Sharifian, S., & Beysami, G. (2018). Shorter recovery time following high-intensity interval training induced higher body fat loss among overweight women (pp.157-165). Sport Sciences for Health. Retrieved from: https://link-springer-com.ezproxy.library.sydney.edu.au/article/10.1007/s11332-018-0505-7

Wewege, R., van den Berg, R., & Keech, A. (2017). The effects of high-intensity interval training vs moderate-intensity continuous training on body composition in overweight and obese adults: a systematic review and meta-analysis. Vol.18 (6), pp.635-646.

Mosely, M. (2019). The Fast 800. Retrieved from: https://thefast800.com/


Everything Muscle Growth

Author Olly Bowman / Category Muscle Growth / Published: Jun-24-2021

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