The ultra-modern EGYM+ Fat Burning training program combines the benefits of strength and endurance training into a holistic program using efficient fitness equipment to achieve sustainable fat burning.

Everyone knows that healthy eating is essential for fat burning. But usually, that’s not enough. Those who want to lose weight know that long-term weight loss involves lifestyle changes, as your weight is based on a balanced combination of:

• Nutrition
• Training
• Individual metabolism (basal metabolic rate)

Good nutrition is a key element, but above all, you need to do the right kind of training. Here you can read more about our strength training program, specifically designed to help you lose weight.

A training program focused on fat reduction should include two basic principles:

• It must burn as much fat as possible: plenty of movement and a high heart rate during training increase the number of calories burned.
• It must result in a long-term increase in (fat) metabolism: increasing muscle mass raises your individual metabolism (basal metabolic rate). Additionally, your fat metabolism improves as your endurance increases.

Classic training programs usually try to achieve these goals with separate strength and endurance sessions. But at EGYM+, we take a modern approach that combines endurance and strength training into a single method in the form of circuit training.

This approach allows for simultaneous strength and endurance training, making this type of training particularly suitable for weight loss. Those who want to know more can follow the links below to studies on the effectiveness of circuit training for this purpose: Alcaraz et al. 2011; Camargo et al. 2007; Kaikkonen et al. 2000; Gettman et al. 1982.

At EGYM+, we divide our training programs into different phases to provide the optimal training stimulus at exactly the right time, based on your goals and the progress you’ve made (periodization). Each phase begins with a strength measurement to continuously adjust the training weight to your individual needs.

The Four Phases of the Fat Burning Training Program

Phase 1: Endurance (Regular)

Laying the foundation

In the first phase, we improve muscular endurance and your cardiovascular system to lay a solid foundation for the rest of the training program. Regular training with a high number of repetitions is perfect for this because it raises your heart rate more than, for example, the negative training method.

Phase 2: Muscle Development/High HR (Adaptive)

Building muscle for increased energy and an elevated basal metabolic rate

Adaptive training is much more intensive than previous methods – this is where we build muscle mass. After all: your daily basal metabolic rate increases by about 25 kilocalories per kilogram of muscle mass. To achieve that, however, you must train until the muscles are completely exhausted. This is easy to do during adaptive training, as the training weight is automatically adjusted to your remaining muscle strength. It sounds tiring, but the intensive training is worth it: your fat metabolism remains significantly more active for up to 48 hours after training, a result known as the afterburn effect.

Phase 3: High-Speed Strength (Explonic)

Explosive training promotes muscle building by stimulating a slightly different type of muscle fiber. In this case, by training with fast glycolytic muscle fibers, the body must react quickly and with maximum force against moderate loads. Increasing fast glycolytic muscle fibers can lead to significant reductions in fat mass. Due to the metabolic demands required to train this way, the body’s fat-burning engine will not only be revved up in the short term, but the afterburn effect will also continue beyond that day’s training session.

Phase 4: Fat Burning (Adaptive)

Burning more calories

In the fourth and final phase, we build on the success of the previous phases. We return to adaptive training to burn as many calories as possible. But the increased muscle mass, combined with a higher training weight, means we burn even more calories than before. And the high number of repetitions defines and shapes the muscles one last time to round off the program.

The EGYM+ Fat Burning training program, performed on our fitness equipment, combines four effective training methods into one program. By combining different training stimuli, you not only improve your daily capabilities but also contribute to your overall well-being. This way, strength training improves your general fitness and helps you lose weight.