The number one defense against body fat is controlling your diet. Everything else supplements a proper diet. Most recommendations on diet are fundamentally the same, and the differences are often overstated. One thing is true: you can't out-exercise a bad diet. Always start with how much you eat, and then the types of things you eat.
There are several ways to use exercise when you are emphasizing burning fat. Here are a few examples:
- Minimize rest between sets. If you normally take 2-3 minutes resting between each set, try to get down to 30 seconds to 1 minute.
- Use circuit training. High reps with moderate weight will work best. Try to involve lunges and push ups in your circuit if you can.
- Do something outdoors. Walking a couple miles in your neighborhood can help give you a time to think and clear your mind as well as provide some active recovery. Swimming and bicycling are other options if it is available to you.
- Do loaded carries. Strongman has activities like farmer's walks, sandbag carries, etc. All you have to do is carry something heavy and try to cover 30-50 feet as quickly as possible, and repeat a few times. Short quick steps usually work best for these.
Each of these get your heart rate up, and the goal is to maintain an elevated heart rate for 30 minutes to an hour. The time for rest between circuits can be from when you are breathing really heavy to when you can speak in sentences again. If you have a heart rate monitor you can keep your heart rate up between 120-150 BPM for most of the workout.
The good news is that by being creative you can balance conditioning work and strength work well. You can do your main work normally in the beginning of a training session, then superset all the assistance work. You can also choose to take the stairs instead of elevators or escalators when you can. All these options pack a lot of work in a little time.