Grasping the concept of this was one of the main contributing factors to my own success in fat loss...and my PT career.
The absolute limiting
factor for anyone is TIME!
What can you realistically commit to an exercise and nutrition plan per week?
Chasing two goals compromises results so we need to use those precious hours to best effect.
The more time we can commit to further up the hierarchy we can move....
- If you have no time for exercise and movement then your nutrition plan needs to be as close to the best that you can manage. Not only your food types i.e. Real food only, but also your knowledge needs to be spot on to make on the
spot decisions as you go about your busy life. Nutrition is meant to be on here twice BTW...you cannot out-exercise poor nutrition (trust me...I've tried!)
- If you can commit 1-3 hrs of your time to movement and exercise then the most effective by far is adding metabolic resistance training. Circuit type training using weights and/ or body weight exercises. Intensity needs to be as high as you can do...with enough energy left to
finish the circuit.
- High Intensity Interval Training (HIIT) is the next up. This is the 3/4 minutes of work/ rest/ work and repeat type of training you see on TV every time another study comes out showing evidence of its benefits. It is intense and the work sets need to be at maximum effort. Anaerobic means 'without Oxygen' so it uses the bodies resources to such an intensity that it calls on other energy systems
as the oxygen coming in from breathing is not enough. Your body also spends the rest of the day catching up (but feeling great!). This 'catch up' or 'after-burn' (EPOC- exercise post oxygen consumption) uses energy so therefore part of that is fat reserves over upwards of 24 hours later. If you don't hate every second you are not doing it correctly...selling it well aren't I?
- Next up is High Intensity Aerobic
Intervals which is similar to the above but with less intensity. Aerobic means 'with Oxygen' so you are exercising at the level that your body can replace the oxygen needed with that coming in....basically.
- Steady State High Intensity is a jog, fast walk, cycle ride type of level of intensity. This is where the paradigm shift is needed. Most people head for this first when starting out,
which is a good start, although doesn't use available TIME to maximum effect for fat loss.
- Steady State Low Intensity is a walk, cycle at a leisurely pace. As above it is a great tool to get people moving and does contribute to energy expenditure so a good start point. However, in the context above to maximise your efforts we need to move up the scale.
Lastly, please remember that intensity is dependant to your age, possible injuries and fitness levels currently. I remember when I started out a brisk walk was enough to get me out of breath and puffed....so managing your levels to your current point is important.
Keep that focus!
J
