I’M BACK, after a brief(2 months) hiatus on the world poker tour(via blackberry), and a trip to the local Walmart, it’s time to get serious. Enough of the horsing around. I promise to never leave you guys in limbo ever again for such a lengthy period.
Lets get right down to what the majority of people are looking for in an excercise program, fat loss! Fat loss boils down to two factors, “calories in“ versus “calories out“. Period… Body fat reduction can only happen when their is more calories being burned than consumed. So if we are basically looking at a two part equation, then let us dive into the easy one first.
For the majority of those wanting to lose body fat, “calories in” will be our biggest challenge. With that being said, I will first talk to you about calories out.
I could sit here and talk to you about how oxygen allows fat and glucose to be burned as fuel, and in turn produces the waste product carbon dioxide and water, and excess post-exercise oxygen consumption(EPOC). However, I won’t do that to you. Plus I don’t want you to think that I am smarter than I really am. Bottom line, move more, eat less!
Calories out, here comes that evil word cardio.
Cardio is the devil!!!
When our goal is fat loss, then our focus needs to be on burning calories not fat. Contrary to many beliefs their is no mystical fat burning zone that the body enters and the fat melts away.
One pound of body fat equals 3500 calories, that means that an individual has to create an imbalance of 3500 calories out to lose 1lb of body fat. So to put it in perspective for you, if you are exercising 5 days a week, 700 calories need to be burned per workout to lose one pound of body fat in one week. (Don’t be discouraged with the 3500 calories. Calories out is only half of our equation, eating less more often will cut these numbers in half)
Lets use the acronym F.I.T.T. as a general guideline for our cardio training using improved fitness recommendations.
FREQUINCY: Referring to number of cardio training sessions in a given time, 5-7 days a week.
INTENSITY: Level of demand placed on the body. 220 – age x 60% to 90%. For fat loss I want you to stay at 70% of your Max HR using this formula. 220 – age x 70% = Target Heart Rate .
TIME: The length of time that an individual is engaged in the cardio activity. 20 – 60 minutes depending on the goal, the more weight you want to lose, the more cardio you should do.
TYPE: The type of physical activity engaged in. Remember these are improved fitness recommendations, not general health requirements. Treadmill, cross-trainer, bike, stair stepper, etc…, aerobic classes, sports. Also remember that the type of exercise while not necessary, should be enjoyable. You are more likely to do it if you enjoy what you are doing. If you hate running than don’t run!!!
Find an excersise or activity that is going to fit these guidelines and is going to be enjoyable for you.
Stay tuned for my video blog Fat Loss(calories in). I will take you through a virtual tour of the grocery store on what to buy and not to buy when our goal is fat loss.
I’m off to hit the heavy bag(my preferred cardio), very enjoyable! Running? Not so much!
14 Responses to “FAT LOSS (calories out)”
Well you hit the nail on the head pretty much..thats really what it all boils down to! Most people think that a pill or diet will do the trick but it’s not that easy is it? If you wanna be fit you’ve got to work!! Like the blog Les!
Thank you for your suport Natalie, if their is anything that you need help with just ask. Now lets talk you know who into you know what!!!
You went and spent all of your poker earnings at Wal-Mart on fishing equipment didn’t you? haha
That was the first time I’ve seen the FITT acronym since the army.
You’re right about cardio being the devil! I love going to the gym… love pushing myself… love feeling the burn, but I don’t love cardio!
Keep blogging man! Me and Claudia read all of your posts and alot of other people will to eventually!
You taught dieting in the Army, Josh?
Seriously, though, you just wrote the ultimate weight loss manual, PT Dude. Short, sweet, and to the point, like more writers should.
Keep enlightening on a regular basis and they will come.
Hi
Very sensible advice.
The best example I have of the power of cardio exercise is a temporary job I had to do after I was made redundant. I worked nights in a meat-packing factory and during a shift I would sort, weigh, pack, lift and stack about 8 tons of beef. I was constantly hungry and ate loads but the weight just fell off me. It was like going to the gym for 8 hours a day
Now back to the desk job – it pays better but I’m getting fat again….
Great info. My issue has always been overcomplicating the process. It’s really just about math. More calories out and less calories in and you’ll hit your goal.
Thanks for explaining it in such a straightforward way.
Your blog is so informative ? keep up the good work!!!!
Myself I find that weight loss is easier with cardio than with being on a diet. I generally put weight back on when I am on a diet due to the diet ending and I go back to eating unhealthy foods.
Another very helpful article. I’ve been reading up so much on loads of different blogs and sites for some genuine health advice. Thanks for this! Really informative articles are difficult come by on the web these days
Hi mate happy blogging now and keep posting valuable info
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