Question: What is the best and fastest way to lose 20lbs of fat?
Answer: The answer really depends on how much time a person can devote each week to the gym.
The entire fat-loss process hinges on EPOC – Excess Post Oxygen Consumption – which is simply the recovery of the metabolic rate back to pre-exercise levels which can require several minutes for light exercise and several hours for hard intervals.
Now that's a raging inferno
Think about a forest fire. You understand that it doesn’t just burn for an hour and then burn out. It must gradually burn out over time until there is no more fire. The fires peak could have been several hours ago, but there are still flames being produced for a long time afterwards.
Our goal is to keep the fire burning as long as we can. Forget about how many calories you burn during a workout, but how many additional calories you are burning every minute throughout the rest of the day. The way we train at my gym in Ambler is like a raging inferno compared to the small fires most produce when they train.
I am in a very envious position compared to most. My mentor Alwyn Cosgrove is the best in the business when it comes to fat-loss. Fortunately, I had the privilege of learning the hierarchy of fat loss first hand.
THE HIERCHY OF FAT-LOSS
1. Correct Nutrition – diet is, was, and will always remain the best tool for fat loss. You cannot out train a crappy diet so stop trying.
2. See #1 – Yes it’s that important I put it on here twice.
3. Metabolic Strength Training – Small circuits with short rest, the weights also must be heavy with time under tension approaching 60s
4. High Intensity Interval training – short sprints, followed by recovery
5. Aerobic Intervals- slightly longer sprints, followed by recovery
6. Steady state Cardio – putting in work at a steady pace like jogging
7. low intensity Cardio – the mythical fat burning zone
8. A qualified professional to put it all together for you.
I’m actually going to be doing a seminar on this very thing at my studio in April. If you are interested in attending, let me know.
How Bad Do You Want It?
Blair