When it comes to exercise, the type and intensity of the exercise are better indicators of fat-loss.
You need to practise a minimum of 60 minutes of cardio a week. I recommend interval training, where these sessions include sprinting intervals followed by intervals of rest. Sprinting intervals could be as little as 20 seconds at a time, but these are really important for targeting fat stores rather than simply burning up carbs – your precious energy supplies. If you’re including these sprinting intervals into your cardio, as little as 20 minutes at a time can make an impact.
The same goes for strength training – it’s quality over quantity! Your weights need to be heavy enough to complete 3 sets of 8-12 reps, where you struggle on the last few reps. Rests between sets can vary from 30-90 seconds, depending on how hard you’re pushing. Compound exercises – where more than one muscle group is utilised at once (think squats with dumbbell presses or raises) are great. You can expend more energy and therefore speed up the weight loss process. Aim for 2-3 sessions of strength sessions per week, each at a minimum of 25 minutes.