Hierarchy of Fat Loss

Just like everything, there's a hierarchy to fat loss. 

Now, it's not like the things at the top are not important, but we're all about OPTIMAL results. 

It's not that something is right or wrong, you're just looking for what is going to get you results the fastest, and just as importantly, keep those results off. 

Here's the hierarchy of fat loss...

1. Nutrition: You know what's healthy. Eat lots of vegetables. Eat foods high in protein to keep you full. Limit processed foods. Plan ahead of time so you don't put yourself in a bad situation. Journal your food to keep you aware and honest. Eat until your 80% full. Only eat when you're hungry. 

2. Nutrition: Yeah, it's that important. Read the advice above. It's simple, but it's the truth. You can NEVER out work a bad diet. 

3. Metabolic Resistance Training: Now, like I mentioned above, this is about optimal results. It's not that running on a treadmill is wrong, it's just that metabolic resistance training will give you more bang for your buck. Metabolic resistance training is doing strength training exercises with limited rest. For example, putting 3-5 strength training exercises in a circuit. It's a win-win. You not only build lean muscle, but you burn fat and keep your metabolism boosted long after the workout. If you're trying to lose fat, this is something I would do 2-3 times per week. Small Example: Squats, Push Ups, and Plank w/ Leg Lifts. Do 10 reps of each with no rest in between. Rest 1 minute. Repeat. 

4. High-Intensity Aerobic Intervals: This would be your cardio, done in an interval fashion. For example, run a mile, walk a mile. Or sprint for 10 seconds, jog for 50 seconds. The "peaks and valleys" with your heart rate creates more of an inefficiency in your body. When it comes to fat loss, inefficiency is good. Relate it to the fuel in your car. Think the fuel in your car is to calories in your body. It's not that driving on the highway (steady-state cardio, see number 5) won't burn fuel, it's just that driving in town will burn fuel faster. Isn't that what we want? If you're trying to lose fat, this is something I would do 1-2 times per week. 

5. Steady State Cardio: This would be your traditional cardio, 30 minutes on a bike, 45 minutes on an elliptical, etc. It's cardio, being done at a steady pace. Again, although this is at the top of the hierarchy, it's not to say it's not important. Everyone needs an aerobic base. However, for fat loss, it's not the most OPTIMAL or efficient way to burn fat, and keep it off. If you're trying to lose fat, this is something only needed 1x per week. 

That's it. 

Again, every piece of the hierarchy plays a role but focus on the foundational things first. When it comes to fat loss, there are a million ways to do it, but that's not what you're looking for. You want the most OPTIMAL way to do it. Following this hierarchy is the most optimal way to do it. 

Dedicated to Your Success,

Doug Spurling