The Fat Loss Pecking Order

There’s so much fat loss information out there that it’s hard to seperate the bad stuff to the great stuff.  In fact I can think of at least a dozen different weight loss protocols that can help you burn fat but they’re not all created equal.

I consider my life to be pretty darn busy and I’m sure if you’re like most people, your is too.  The time we dedicate to working out for ourselves is valuable and we shouldn’t just spend it doing stuff that won’t get us the best results.

Sure, running on a treadmill at a steady pace for 45 minutes will do some damage but is it really the most effective thing you can be doing to burn fat for those 45 minutes?

Whenever I get a new client I always ask them what their current routine looks like and it usually goes something like this…

  1. I go running for a half hour or more.
  2. I lift weights and a break the days into working out specific body parts.

And I’ll be honest, this is a heck of a lot better than sitting on your arse and playing the Wii.  But there’s still way better things you can be doing with your time.

So I wanted to create a list that lists the most effective forms of exercise when it comes to fat loss…

I’m calling it The Fat Loss Pecking Order.

1.  Great Nutrition

This can’t be overstated enough.  I’m a firm believer that you can’t out train a bad diet and when it comes to weight loss nutrition is a HUGE part of that.  You can work your butt off in the gym forever but if you’re not taking care of your nutrition outside the gym then you’re going to be in trouble.  And honestly eating right is the biggest struggle I have too, I can work my butt off in the gym for an hour but it’s a challenge for me to resist a slice of cheese pizza.

2.  Metabolic Resistance Training

Working out with weights correctly has been researched and proved to be the most effective means of fat loss.  When I’m talking resistance training I’m not referring to isolative movements on a machine.  There are endless amounts of old school vintage exercises that would kill anything done on a modern day muscle isolating exercise.  After performing a proper session of metabolic resistance training the metabolism is jacked up for up to 38 hours AFTER working out, so even when your not exercising your body is still burning more calories than normal.

3.  High Intensity Interval Training (HIIT)

Be sure to check out my High Intensity Interval Training video if you don’t know what this is.  When researchers set out to find what burns more calories HIIT or endurance training they found that the group perform HIIT lost NINE times more fat than the endurance group.  This doesn’t happen by accident!  But there’s of course a price for doing HIIT…it’s hard as hell.

4. Steady State Aerobic Training

Aerobic training definitely has its place when it comes to weight loss but it comes in a distant fourth to nutrition, resistance training and HIIT.  You won’t be burning anywhere NEAR as much calories as you would be doing the other stuff.  But after doing everything else and you still have the time and energy to train, then doing the steady state cardio training will help burning some more calories.

Now What?

Even if you don’t “have” the time to work out, you should still be eating healthy at least 90% of the time. No excuses.  You can do a lot of damage with doing some metabolic resistance training for a half hour or so 3-5 times a week.  And if you have some time after doing the resistance work or on the days in between then I would use it on some HIIT.  After all that and you still have some time to train, THEN I would do the steady state aerobic training.  Now that you know what’s best for fat loss, it’s now time to take action on it and get it done.