Law of Fat Loss #6

If you recall way back in the beginning where I talked about 21 Laws of Fat Loss I said that they are not in any particular order. However, if you read yesterday’s post about the law of compounding if you start implementing each one of the previous 5 things start to compound over time and can create a huge transformation in your life!

Strength Training Benefits Everything

I often get asked, what’s the best workout for fat loss?

10+ years ago, it was believed that in order to lose fat you had to spend an hour on a cardio machine, as often as possible.

Fat Loss Law #6And if you had more time, you’d spend 2 hours!

Those were some boring times…

But since then the science of fat loss has improved and one single reigning king of workouts has taken the throne…

The king of all workouts is: Strength Training

What qualifies as strength training?

In order to get all of the amazing benefits of strength training, you must do weight lifting exercise with resistance (like dumbbells, barbells, kettlebells) that you cannot do for more than 12 repetitions in a set.

By being limited to only 12 repetitions because of the resistance, your body gets incredible lean muscle building, cardio and core strengthening benefits; all in a single workout.

Now of course you wouldn’t only do 12 repetitions every time. This example is used to demonstrate that if you’re trying to do “a lot of repetitions to tone up”, you’re likely not getting the real benefits of strength training.

This is how our most successful clients get such incredible results – by picking the right weights.

Before you start trying to add more weights to your workouts, make sure you consult a fitness professional to ensure your form and technique is safe and effective.

I know this is not going to be easy for most of you and it has to start with changing your mindset. Just so we are clear I am not saying to quit doing cardio but don’t make that your sole focus every time you work out.

To start off let’s say you are working out 3x a week. For the first week just add one day where you do 1 day of strength training and 2 days of cardio. From there switch it the second week and do 2 days of strength and 1 of cardio.

Once you have completed the first two weeks of this you can continue to flip each week or add another day to your routine so eventually you are doing at least 2 days of strength and 2 days of cardio each week. If you really want to push the envelope get to the point where you are doing 3 days of strength training and 3 days of cardio with one day of rest.

If you need some sample workouts you can do at home you can download my “7 At Home Workouts” right here. 

In Health,

Coach Dave

P.S. Fat Loss Law #7 is something you can only live without doing for 4 days otherwise you may no longer be living!

Join the Challenge and Get Fit!

Are you tired of having no energy and being overweight? You know that as you get older things change, however, you still can be fit over 40! Learn how through implementing my simple strategies and systems.

Dave
 

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