Density Training for Fat Loss

Density Training for Fat Loss: What Is It?

The term “dense” refers to the number of calories per pound of lean body mass (LBM) or fat-free mass (FFM). A person with 100 pounds of LBM would have 100 times more energy than a person with 20 pounds of FFM. A person with 50 pounds of FFM would have only half as much energy as a person with 20 pounds of LBM.

A person’s LBM or FFM is the amount of weight they carry around their bodies. Your height, weight, age, gender and other factors will affect your LBM or FFM. These are all factors that determine how many calories you burn each day. You may think that because you weigh less than someone else that you need fewer calories to maintain your current size; however, it isn’t true!

If you lose 10 pounds of fat, but gain 5 pounds of muscle, your body burns off the extra 10 calories from protein and fat. However, if you lost 2 pounds of fat and gained 1 pound of muscle, your body would still use up the additional 2 calories from protein and fat. So even though you’re losing weight, your caloric needs increase since your LBM is increasing while your FFM is decreasing.

Why Do People Need More Calories Than They Burn?

The human body is very resilient. It naturally tries to maintain its current physical state. This means that if you do not feed your body additional energy, it will catabolize (burn) your muscles for the extra energy it needs to survive. So even though you might look like you’re thin on the outside, your body may be slowly eating away at your muscles on the inside.

This is why so many people have difficulty burning fat. It isn’t because they don’t do “enough” exercise; it’s because they don’t feed their body enough calories to support the muscle tissue they’re carrying around on their bodies.

In other words, if you want to lose weight you need to create a caloric deficit by burning more energy than you consume.

How do you force your body to burn fat when it wants to burn muscle?

You must challenge your body with a strenuous exercise routine that you can maintain on a regular basis. This is the only way you can stay in that caloric deficit and force your body to burn fat instead of muscle tissue.

Training Your Muscles At Maximum Intensity

One of the best ways to ensure that you’ll lose fat without compromising the size or strength of your muscles is to increase your muscle density by training at high intensity. By developing and maintaining a high intense training routine, you’ll burn more calories than if you were to just lift with low to moderate intensity.

Muscle tissue is metabolically active. If you don’t challenge your body with a workload that demands more energy than it currently uses, it will do nothing to increase its workload. Muscle tissue stays the same size and even shrinks if you do not stress it with new or additional work.

Challenge your body to grow stronger and build lean muscle tissue, and your body will reward you with a leaner and stronger physique.

3 Tips To Get The Most From Your Workouts

Density Training for Fat Loss - from our website

Perform the Maximum Intensity Weight Training Program by Fred Devito on Maximum Intensity Fitness. This program is scientifically designed to help you burn more calories and fat while building lean muscle. Combine this program with a proper nutrition plan to maximize your results.

Sources & references used in this article:

Running sprint interval training induces fat loss in women by TJ Hazell, CD Hamilton, TD Olver… – Applied Physiology …, 2014 – NRC Research Press

Is body fat loss a determinant factor in the improvement of carbohydrate and lipid metabolism following aerobic exercise training in obese women? by B Lamarche, JP Després, MC Pouliot, S Moorjani… – Metabolism, 1992 – Elsevier

The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women by EG Trapp, DJ Chisholm, J Freund… – International journal of …, 2008 – nature.com

Sex dimorphism in fat loss in response to exercise-training by A Tremblay, JP Despres, C Leblanc… – Journal of obesity and …, 1984 – agris.fao.org

Role of body fat loss in the exercise-induced improvement of the plasma lipid profile in non—insulin-dependent diabetes mellitus by P Poirier, C Catellier, A Tremblay, A Nadeau – Metabolism, 1996 – Elsevier

Effects of high-intensity exercise training on body composition, abdominal fat loss, and cardiorespiratory fitness in middle-aged Korean females by MG Lee, KS Park, DU Kim, SM Choi… – Applied Physiology …, 2012 – NRC Research Press