We live in a world where fad diets and celebrity endorsers are trying to convince us that you can lose weight with the pizza and cookies diet. It can be hard to figure out the best methods for fat loss while being bombarded with information from all angles and only a fraction of it being fact based. Many people have tried diets or a workout routine and seen moderate success then stopped and immediately gained back the weight. My goal is to help you understand the best ways to lose weight and successfully keep it off.

If your first thought when thinking about losing weight is running or aerobic workouts then you are like most Americans. Our minds lead us there because it is familiar, it’s simple, and we know we can do it. But what if I told you running would not be the best path in terms of quicker changes in our bodies?

I don’t want that last line to be misinterpreted. Running CAN help you lose weight and it is a good exercise to keep in your routine however it is by far not the best in terms of changing our body composition. Running has many healthy benefits it can aid in ATP production (think more energy), increase our lung capacity, help us sleep better, and the list goes on. But if you are looking to drop the LBs of body fat it will not be the fastest method.

Throughout the course of a day the bulk of our calories used is not through our workouts or exercise. Consider the time you spend working out (if you do). If you exercise one hour per day then you are probably on the long end in terms of time spent working out. We have 23 other hours that we are not formally exercising. It is unrealistic to believe that we can burn or expend enough calories in only one hour to change out body composition significantly. To aid our fat loss and calorie expenditure during those other 23 hours we need to keep our bodies I as much a lipolytic state as possible.

What is a lipolysis? Without getting to technical lipolysis is the breakdown of lipids, or if you’re like me and want information in plain English it is burning fat. While exercising our bodies are breaking down carbohydrates, fats, and to an extent proteins in order to use them as energy to fuel our workout. However as stated earlier we can not workout during the entire day. So how do we maintain a lipolytic state after our workout has finished? We need to raise our Resting Metabolic Rate also known as RMR.

Your RMR is the amount of energy or calories your body needs in order to sustain itself. In order to keep up involuntary and simple processes such as breathing, blood flow, etc. we need to take in a certain amount of calories. For example a 180 pound man may have a RMR of 1700 calories a day (this is a very rough estimate RMR’s will vary depending on multiple factors). 1700 calories is far more than we can typically hope to burn during a hour long workout.

How do we raise or preserve our RMR? Weight or resistance training has been shown to preserve and build lean body mass much better than aerobic exercises. The more lean body mass we have the higher or RMR will be, this is due to lean body mass requiring more calories of fuel to sustain than fat. Strength training will help you build and maintain a good muscle to fat ratio and with this ratio your body will become that much more efficient in all aspects of life.

One very important thing not discussed here is diet. It would be foolish not to consider it in your weight loss or training regimen. You can check out some of our other posts for help with diet and nutrition like this one HERE

If you're interested in learning more about how you can start a strength training program for fat loss you can book a free session or health consultation at our gym by clicking HERE

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