When starting a fat loss journey you may initially think cardio, restricted food choices, and misery.
Sounds terrible… because it is terrible. Nobody finds it exciting to spend hours on a treadmill and eat bland food every day.
Hence the reason most of us have such a hard time sticking to it.
Luckily, with a little knowledge, it doesn’t have to be that way.
It can be much less miserable in terms of exercise, and much more enjoyable in terms of nutrition.
We’re programmed to think the more cardio we do and the healthier we eat, the more fat we lose.
Cardiovascular endurance and including nutritious food into your daily life is important for overall health, but in terms of fat loss, it isn’t necessarily the deciding factor like you may think.
Let’s dive into how our bodies ACTUALLY lose fat and make the best decision as to how to sustain that goal.
The body loses weight because of an energy deficiency, meaning the body is receiving less calories than what it is consistently burning. Just as it gains weight because of a consistent energy surplus, meaning the body is receiving more calories than what it is burning.
Regardless of who you are, where you’re from, what you do, or how slow or fast your metabolism is… This rule applies to EVERY human.
With this simple knowledge, it’s very possible to be more flexible when it comes to pursuing your fat loss goal than you might think.
Today we’re going to go over our tried and true technique and why it works so well.
It’s simple, time efficient, and downright effective.
Take a look at our results page if you want to solidify that statement.
Instead of focusing on cardio and restricting the foods you can and can’t eat… we focus on 45-60 min strength sessions, 10-20 min HIIT cardio routines, and ALL food in moderation.
Yes, ALL FOOD.
The L&L METHOD:
You may not realize it, but strength training is by far the most efficient way to lose measurable amounts of fat and look your absolute best.
It adds definition and burns more calories than traditional cardio.
Meaning you’ll be able to eat more and lose the same amount fat (if not more).
Breaking down muscle tissue causes a compounding effect of calories burned that running on a treadmill can’t offer.
Strength training produces a calorie burn from the time spent working out, as well as an additional spike in caloric expenditure after the workout has ended and you have left the gym.
The body is forced to burn calories that it normally wouldn’t as it repairs the lean tissue that is broken down from the strength session.
Body repairing = extra calories expending.
3-4 sessions per week at 45-60 mins each is all that is needed for the best results.
Also, if you’re worried that lifting weights is going to make you look “bulky,” it’s time to stop using that excuse. Take another look at our results page and decide if those people look more bulky after following a strength program.
If anything, they look more sleek and defined.
Instead of mindlessly hamster wheeling yourself on the treadmill for hours on end, HIIT cardio provides short spurt, productive calorie expenditures that can be done in 20-mins or less.
Spending 60-mins on a treadmill compared to 20 mins doing a HIIT routine to burn the same amount of calories doesn’t leave much of an argument to which seems more enticing, am I right?
HIIT routines can be as simple as body weight movements, or as complex as advanced metabolic exercises, all dependent upon your experience.
Here’s a beginner example:
3-5 rounds: (rest 60-90 seconds between rounds)
-Body Weight Squats, 12 reps
-Push Ups, 12 reps
-Lying Leg Raises, 12 reps
Here’s an intermediate / advanced example:
4-6 rounds: (rest 60-90 seconds between rounds)
-Jump Squats, 15 reps
-KB Swings, 15 reps
-Wall Balls, 15 reps
We have found that 1-2 HIIT sessions per week after a strength session, or on an active rest day is the perfect dose for the intended result.
ALL FOOD IN MODERATION
Could you cut out entire food groups and lose weight very quickly?
Would it be sustainable?
Most likely not.
People don’t have an issue losing weight. The issue lies in keeping it off after losing it.
Our method tackles that problem before it ever arises.
The approach of “everything in moderation” may provide results a bit slower than a crash diet would, but the results last a lifetime as you learn to view food as a positive to your goals instead of a negative.
The body is required to be in a caloric deficit in order to lose weight. Simple science tells us that, but it doesn’t tell us you have to be extremely rigid in the foods you choose to supply that deficit with.
Being aware of the amount of calories consumed daily and sticking to your bodies calorie deficit requirements is what’s most important and will drive the most significant amounts of fat loss.
Not the actual foods you choose to fill that deficit with.
This means you can still enjoy carbs and your favorite treats so long as you are accounting for it in your daily intake.
Does this mean you should forget about nutrient rich foods and only incorporate junk food?
Of course not.
But fitting in some of your favorite foods on a daily basis isn’t going to stop you from achieving your fat loss goals so long as you are accounting for it.
This leads to a longer lasting, maintainable lifestyle that can be incorporated for a life time instead of a short term “quick fix” that always leads back to ground zero once the “diet” has ended.
WHICH LEADS TO THE LAST POINT
These simple strategies will have you on your way to an improved and more confident body as soon as you commit to the plan.
If you’re interested in trying it out…
You’re in luck.
We are giving you FREE access to our 21-Day Fat Blast Challenge. You’ll be provided with all of the protocols that have been discussed in this article.
- 21-Days of Strength Workouts (men & women versions)
- 21-Days of HIIT Cardio Routines
- Individualized Nutritional Guidance (learn how many calorie YOU need)
- Accountability from Us to Help You Reach Your Goal
ALL 100% FREE.
This is your opportunity to stop the cycle of food restriction, yo-yo dieting, cardio based exercise, and start building the lean and confident physique that you really want.
You just need the knowledge and a simple plan of action, which is exactly what we’re providing.
To receive access to these protocols and join the free challenge, click HERE.
We’ll be in the challenge room waiting.