Troubling loosing fat off your body? Then you're probably doing it wrong. Many of us try to chase too many goals at the same time and then are pulled in all sorts of different directions, and never get any where.
Out in the land of fitness, there are so many protocols on how to build muscle, loose fat, eat healthy, increase performance, but it's information overload. Why can't there be a simple to follow solution?
Well there is, I remember reading an article written by Alywin Cosgrove called "The Hierarchy of Fat Loss." He provides a clear explanation what to do when it comes to effective fat loss and supports it with research. So, get your notebooks out, because you're about to get schooled!
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Everything I will write from this point is based on the article mentioned above along with my own input. Below are 3 things you need for successful fat loss.
1. Nutrition.
There are many people that constantly claim "I eat pretty good" but are same ones who wish they could loose 10lbs. Seems like this equation doesn't add up......
Make sure your diet is in check before anything else. I personally believe, and its been shown from years of training clients, that all the exercise in the world won't self correct a bad diet.
2. Proper training protocol.
Want to get better at power lifting? Use a program for power lifting. Want to do better at a 10km run? Use a program for a 10km run. Want to loose fat? Maybe follow the pattern and use a fat loss program.
What does that mean? If you have goals of running half marathons and cycling long distances, increasing your max deadlift and fat loss all at the same time, most likely you will do poorly in all categories if trying to achieve all at once. Why not focus on one? Commit to a fat loss program for 8 weeks and you will see the result.
When I write fat loss programs for clients I make sure to explain that you need a few things in order. You need to have a minimum of 4 hours of training per week that consists of two hours of strength training and 2 hours of metabolic training.
Anything after you can add in aerobic exercise such as cycling, running, etc.
3. Consistency
Week one, you have all your meals prepared, made all your workouts, and you're doing great. Week two, you missed two workouts, went out for lunch couple times, and you're all over the place. Third week you go away for a trip and completely fall off the rails, and you end up discouraged and back back where you started.
You need to bulletproof yourself to keep consistent, this is the key.
Now lets look at all the research on fat loss to further support my points above. Below we have 2 cases.
1. A circuit training protocol was used with 12 sets of exercises for 31 minutes. Researchers concluded that the subjects' metabolism was raised for 38 hours. 38 hours! That means your burning calories a day and a half after your workout.!
2. 3 groups were chosen. Group 1 followed a diet only, group 2 had the diet and aerobic exercise and group 3 was diet and a fat loss weight training program. The results of each group goes as follows:
1 - lost 14.6lbs average in 12 weeks
2 - lost 1 pound more than group 1 in 12 weeks
3 - lost 21.1lbs of fat in 12 weeks.
What does this mean? When fat loss is your main goal a proper fat loss program combined with good nutrition is the recipe for success.
If you are further interested about fat loss training the Cosgrove's have many books on this topic. I personally use the "New Rules of Lifting" series which goes over in depth different training styles and techniques, along with nutritional help. I use this exact one below for creating programs for all my clients. Click below if you'd like to purchase it.
