Fit Tip Tuesday: Secret #2 How to burn more fat in less time

As I discussed last week, in this 6 part series, most people ("trainers" included)  are so focused on the newest diet or the latest exercise trend that most  (if not all) have lost all grip on reality when it comes to the science and how's/why's of an effective nutrition or exercise program.  If you missed "How To Stop Counting Calories and lose more weight" you can read it here

I have been so focused on giving you all my best tips, tricks and tricks, I've completely neglected the basics. 

Whenever, I begin to work with a new client, more often than not, they see at least a dress size decrease every 3 or 4 weeks. Usually, they look at me and say "that's magic" and I reply "no, it's science and the 6 components of successful weight loss" In 18 years with over 1500 clients I have used this formula to help hundreds of people lose hundreds of pounds AND KEEP IT OFF so it's time to get to the basics. 

While you can certainly lose weight on a 1200 calorie a day "diet" with hours of cardio , it is typically  miserable and neither the program nor the results last.

Don't worry,  After 19 years in the industry, I've perfected  a program that gives  solutions to each of these areas, blasts fat fast and guarantees a reshaped body  but, for the moment, we need to just start with the basics.
 

Today, I will cover component #2: Effective Cardio - How to burn more fat in less time. If you missed last week's article, "TEF, Your Secret Weapon For More Fat Loss",  you can read it HERE

1.  PROPER MACRO NUTRIENT INTAKE -How to eat more to burn more fat   
2.  EFFECTIVE CARDIOVASCULAR TRAINING - Burn More Fat In Less Time
3.  PROPER NUTRIENT SUPPLEMENTATION - Give Your Body What It Needs To THRIVE not just Survive - you must nourish your 4 trillion cells
4. EFFECTIVE RESISTANCE TRAINING - Sculpt and shape your body while you turn it into a fat burning machine
    
5. BEHAVIOR MODIFICATION - A healthy body starts with healthy habit
    
6. CONSTANT SUPPORT & MOTIVATION - To never let you give up on your goals -

 EFFECTIVE CARDIOVASCULAR TRAINING - Burn More Fat In Less Time

 If you want to lose stubborn fat from your butt, thighs and arms and lose those last 10 -15 lbs,  STOP with the steady state cardio immediately.  Conventional aerobic exercises are not a  very effective way to lose weight and will train your body to STORE fat on top of messing up your fat burning hormones.Doing hours and hours of  "cardio" each week is a great way to go  nowhere with your fat loss and will most likely result in muscle imbalances and injury. 

There are far more effective ways to reach your goals .. unless you have nothing better to do with yourself than spend hours a week doing cardio. 

According to A study conducted by Wilson et al. From the University of Tampa, FL, "when you add in low intensity steady state cardio you get a temporary boost in weight loss. Subjects lost a couple of pounds the first week and after that they lost nothing. This happened because their metabolism completely adjusted to that and that became their new set point to what they had to do just to maintain. Steady state cardio  with a low calorie diet is terrible for fat loss and could cause muscle loss. During a low calorie diet, steady state  cardio is more catabolic (muscle wasting) towards muscle as opposed to High Intensity Interval training being much more muscle sparing."
 Wilson, et al. Concurrent Training: A Meta Analysis Examining Interference of Aerobic and Resistance Exercise. University of Tampa, FL. J Strength Conditioning.

Another great study from ncbi explains  why we ONLY do interval type training with most of our clients. In our case, body weight and resistance exercises take the place of the slower paced cardio which gives us more bang for our time adding metabolism boosting, butt lifting, strength building, looking better naked resistance training.

Considering all of the research that's come out in the past 10 years, I'd be just as happy if our clients never did any actual "cardio" instead,  substituting full body exercises and compound joint movements for maximum calorie burn and EPOC.  That having been said, if you MUST do cardio, HIIT and Sprint Intervals are the way to go if you want to blast maximum fat during your workout and throughout the day.

If you are new  here and need and don't know what HIIT and SIT are, you can read my blog post HERE 

Want to blast fat and reshape your body but aren't  sure where to even start start?

Hit a plateau and just can't get those last 5-10 lbs off?  

Click HERE to schedule your FREE Fitness & Diet Evaluation and Success Session with Dianne




Committed To Your Success and Awesomeness,
Dianne Villano, MExPhys, Certified,NASM ,Your Personal Body Sculpting Expert

Custom Bodies I Fitness St Pete I Tierra Verde Fitness

727-742-0816