Density Training for Fat Loss

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When it comes to fat loss, there are many different approaches to reach your goals, and all of them can work in the right situation. At the end of the day, fat loss comes down to burning more calories than you are eating, so technically anything that burns calories can help you reach your goals.

However, we don’t want just anything—we want the best possible results. If you want to do more than just burn some calories, which, let’s face it, is pretty easy to do if you just walk enough, you need to consider density training.

You’ll burn calories, but you’ll also be priming your body to become a fat-burning machine, long after your workout is over. This method of training has more fat loss benefits than just about anything else you can do, and it’s the most effective way to lose fat and build lean muscle quickly.

What is density training?

Before we jump into the nuts and bolts of using density training to burn fat, let’s quickly discuss why this is important to use. Density training has all the best benefits of strength training and cardio combined, and it doesn’t require hours in the gym every single day.

Density training can improve your hormonal profiles, making it easier to build muscle and lose fat. It does this through increasing your body’s natural production of growth hormone and testosterone, two key ingredients for fat loss and muscle building. Because of the shock it places on your body, it can also increase your metabolic fat-burning rate for up to 24 hours as you recover from your workouts.

The foundation of density training lies in trying to do more volume in a given duration. Volume refers to the total amount of weight lifted – 10 reps at 225 pounds means your training volume for that set was 2,250 pounds. The duration is the amount of time you actually spend working out.

If you increase your volume, but your duration stays the same, you’ll be doing more work in the same amount of time, increasing the challenge and demand on your body. The goal of density training then, is to use increase your volume through more reps or a heavier weight, while keeping your total workout duration the same, or even shortening it. You’ll also burn more calories as an added side effect of density training, since you’ll be working harder.

How to use density training to shred fat

Let’s get to the application, and show you exactly how to set this up. Like I said, you want to either increase your workout volume, or decrease your duration. This is how we add density to sessions. Starting off, you want to keep your workout time constant, and try to add more volume with each workout.

For fat loss, your workout should include 2-3 circuits, or groups of exercises performed back to back. There are a lot of variables, but let’s start by assigning each workout 30 seconds, with 15 seconds of rest in between. You want to do as many clean  reps as you can, with good form, for 30 seconds, rest 15, then move on to the next. At the end of the circuit, take 1-2 minutes to catch your breath and recover before repeating.

Round one should be about 60-70% intensity – this is your activation round. You’re warming up your body and nervous system here, not going for maximum. Each circuit should be repeated three times, so your second two rounds will be with heavier weights.

Density Circuit A

Dumbbell Push Press

Alternating Reverse Lunge

Bent-Over Row

Front Squat

Reverse Crunches

Rest 15 seconds between exercises, and 1-2 minutes between rounds. After 3 rounds of Circuit A, move on to Circuit B.

Density Circuit B

Dumbbell Incline Bench Press

Alternating Bench Step Up

Neutral Grip Chin Ups or Lat Pulldown

Stiff-Leg Deadlift

Cross Body Mountain Climbers

Putting it all together

With density training, the intensity is higher, so you probably can’t do it every single day and still recover. If you train 4 days per week, make 2 of them density workouts, using similar full-body templates as above.

On your other two days, just do moderate-intensity strength workouts, one upper body day, and one lower body day. With this setup, and proper nutrition, you should see fat loss results faster than ever, and the intensity of the workouts will make sure you hang to as much muscle as possible while dieting.


Please Note: Before following exercise routines or changing your fitness regime, please consult a certified fitness professional. Always talk with a medical practitioner before following dietary advice or taking supplements.

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