Want to lose weight or get more defined? Then you know you need to reduce your daily calorie intake and double your efforts at the gym. But exactly how much and how depends on your ultimate goal. There are two methods for burning calories— aggressive and gradual. One delivers quick results, while the other is gentler on the body. But which is the better choice? Is there even a clear winner?
What are the two approaches to burning calories?
The aggressive approach to burning calories is very intense. The program lasts for a short period of around 4-6 weeks and requires you to put all your effort into achieving your goal.
Right from the start, the person training switches to a high-calorie-deficit approach, in which:
- the intake of carbohydrates and fats, which are sources of energy, is drastically reduced
- the volume and intensity of workouts are increased
- cardio sessions are a must
- fat-burning supplements may optionally be taken
The main goal is to burn as many calories and as much fat as possible before the body is harmed or the trainee loses motivation.
Unlike the aggressive approach, the gradual approach takes longer and is much more conservative. It lasts around 16–20 weeks and involves no drastic changes to the diet or training routine. As the plan progresses, calorie intake is gradually reduced, and cardio workouts are increased, and so on.
Each method has its advantages and disadvantages. What are they?
Advantages of the aggressive approach:
- The plan ends quickly. People who choose it are usually not fans of dieting, as it requires discipline and restrictions. For this reason, most trainees would rather push themselves a little harder and finish the plan as quickly as possible.
- It delivers fast, visible results. This approach is completely rejected by advocates of the “don’t lose more than 1 kg per week” method, but a large calorie deficit and more demanding workouts deliver results in a much shorter time.
Disadvantages:
- People with high cortisol levels, known as the stress hormone, are at risk of losing muscle mass, if they choose this approach. Cortisol reduces protein synthesis and promotes the breakdown of muscle fibers
- The body’s leptin levels decrease. This slows metabolism, increases appetite, and weakens motivation
- The diet in the aggressive approach causes a drastic drop in energy levels and trainees are likely to feel very exhausted from time to time. In fact, to some extent, this is an unwanted effect of all types of diets, but it is most noticeable when burning calories aggressively.
- Endurance also decreases and workouts become increasingly difficult. During the first week of the diet, the body uses its stores of glycogen, built up before starting the diet. After that, however, the lack of these reserves has a negative effect
Advantages of the gradual approach:
- The risk of muscle loss is significantly lower than with the other approach. This is because no extreme measures are taken and the plan can be adjusted as needed throughout the process
- With this approach, progress is reviewed every 2–3 weeks so adjustments can be made if necessary
- There is much less mental pressure
- Workout quality does not decline, as it does with the aggressive method
Disadvantages:
- This approach is difficult for people with less patience to follow, as they usually want quick results, and not seeing them at first may lower their motivation
- It is also difficult for people who enjoy eating foods that are not suitable for the plan. Giving up many of the things you love for 4 weeks is one thing; doing so for 16–20 weeks
Ways to burn calories aggressively
With this approach, the trainee takes every possible step to burn the desired calories as quickly as possible. It is quite extreme and requires iron discipline. It involves:
Diet plan
Achieving a large calorie deficit, as required by the aggressive approach, depends on factors such as sex, age, weight, height, activity level, body type, as well as the goals set.
The deficit is defined as a percentage of maintenance calories —the daily calories needed to maintain weight. The aggressive approach usually requires reducing daily calorie intake by 50%, but without going below the lower limit of 1,200 calories for men and 900 calories for women. For example, if you currently consume 2,800 kcal a day, you need to reduce this to 1,400 kcal.
Training routine
As we’ve already mentioned, the aggressive approach requires increasing the volume and intensity of your workouts — both strength training and cardio. Changes to strength training include increasing the weights and number of repetitions, as well as reducing rest time between sets. And if you want a truly dramatic change, you can do two strength workouts a day. The only condition is that they work the same muscle groups.
cardio workouts should be done frequently— 5 or 6 times a week. Ideally, they should be in a separate session from your strength workouts, but if you can’t make two trips to the gym a day, you can do cardio after strength training. The type of exercises and equipment you use depends on your goals and how many calories you want to burn.
Ways to burn calories gradually
Diet plan
This approach is recommended by nutritionists and preferred by many people. As the name suggests, the process is slower and changes happen gradually, with the goal of achieving lasting results. To do this, you need to start with a small calorie deficit — reduce your calorie intake by a very small amount, without aiming for a dramatic increase in physical activity.
The first phase of this approach usually doesn’t require a sharp reduction in calorie intake, but rather small changes to your diet. These changes involve:
- eliminating junk food from your diet
- eating mainly foods with a low glycemic index
- consuming carbohydrates only before or after a workout
It’s recommended to aim for weight loss of around 0.5–1 kg per week. Review your plan every 2–3 weeks and increase your physical activity if needed activity mainly by increasing cardio exercise.
Training routine
With the gradual approach, the training plan starts with 2–3 cardio workouts per week, lasting 25–30 minutes at a moderate pace or 10–15 minutes of interval training. Over time, the number and duration of workouts gradually increase. For example, 2–3 weeks after starting the plan, you can increase your workouts to 4–5 per week. After the same amount of time, you can increase their duration by 5–10 minutes.
Which approach is recommended for whom?
The aggressive approach is most effective in the following situations:
- When someone has already lost weight and wants to shed the last stubborn pounds of body fat in order to define their muscles
- When someone is significantly overweight and needs to lose a substantial amount of weight in a short period, at least at the start of their plan
The gradual approach is suitable for people who:
- Have already built muscle and do not want to gain more weight
- Are preparing for a specific goal (a competition or photo shoot)
- Are patient and enjoy routine
When it comes to burning calories, either approach can deliver results. To choose the most suitable one, however, you need to take your physical condition and goals into account. In these cases, it’s always a good idea to consult a professional, such as a fitness instructor. They can offer the right guidance and advice.