Tip of the Week

The Fat Loss Hierarchy

The Goal: Lose 10 Pounds of Body Fat in 4 Weeks

If this was your goal you'd start with some light walking, maybe 30 minutes each evening, and slowly increase that to a jog for 40-60 minutes and in 4 Weeks you'll be down 10 pounds, Right? WRONG!

Most likely you'll lose a pound or two and see very little difference in how your clothes fit. So what went wrong?

Well, first we need to understand the Fat Loss Hierarchy and that will explain why daily walking/jogging alone never works for fat loss.

Fat Loss Hierarchy

1. Nutrition - this is the most important part of any fat loss program. Without a proper nutrition program it is hard to see any fat loss from exercise.

2. See #1 - yeah it's that important

3. Activities that burn calories, maintain and promote muscle growth, and increase metabolism- these activities are strength training and should make up the majority of your exercise routine, or 3-4 hours of exercise each week.

4. Activities that burn calories and increase metabolism - this in where interval training comes in along other metabolic conditioning types of exercise. This type of exercise should be done for up to 2 hours per week and only be used after you've done 3-4 hours of strength training.

5. Activities that burn calories - walking, jogging, running, elliptical, etc. These activities should only been down after you've done 3-4 hours of strength training and another 2 hours of interval training. At this point this is all your body is able to do without breaking itself down.

As you can see cardio (walking/running) is fine to include in your fat loss program if you have more than 6 hours per week to dedicate to exercise, but lets be realistic in today's world no one has that much time, must of us only have about 3-4 hours each week.

So, with that in mind we need to focus on eating right and following a strength training program to get optimal fat loss results.

Ready to get on the Fat Loss Fast Track?

Register for our 10-Day Fat Loss Fast Track Program beginning August 31st at 7 p.m. by calling 724-698-7897. Members can join for $49 dollars, Non-members can join for $99.

Live Fit,

Josh