Friday 25 May 2012
Priorities for Fat Loss
2) Change your nutrition some more
Yes, it is that important. (I'll expand on fat loss nutrition in future posts).
3)Activities that burn calories 3 ways: burning calories during the activity, inducing EPOC to burn calories after the activity and building lean muscle to increase metabolic rate
As explained in my previous post Why Weight Training is so Effective for Fat Loss weight training is the really the only form of exericse that offers a three-way calorie punch.
4) Activities that burn calories 2 ways: burning calories during the activity and inducing EPOC to burn calories after the activity
Next to resistance training, high-intensity interval training is the next priority for fat loss. While you typically do not build lean muscle, you still burn calories during the activity and you still get the post-training caloric burn effect of EPOC. Any type of activity that is safe and appropriate for you that alternates periods of higher and lower intensity will work. For example, this morning, I did hill sprints. I sprinted up, walked down, waited a bit and then repeated. Simple? Yes! Effective - oh yah!
5) Activities that burn calories 1 way: during the activity
If you are doing all of the above and you still want to burn more calories, then by all means add some extra activity in. This could be low-intensity cardio, recreation, house chores, playing with your kids, taking the stairs, biking to work, etc.
The sad thing about these priorities is that most people go about it backwards. They start with low-intensity cardio and that works for a short while. Then, they dabble in higher intensity cardio or perhaps try some weights. Few, if ever really make permanent nutrition changes. Please don’t make this mistake. If fat loss if you goal, prioritize appropriately and enjoy the benefits!