Maximum Fat Loss:the Whole Truth and Nothing But The truth!

Author: Chris Strogilis

1) Fat loss needs a decent effort.
Whoever claims that fat loss is an easy task, is a charlatan!
Do ignore all unfounded promises, TV informecials and latest “breakthroughs”!
Do also ignore any miraculous powders, pills and potions!
There are no easy shortcuts to fat loss as exactly happens in every facet of our lives.
The only big secret with fat loss is that there are no secrets!

2) Fat loss needs cardio and weight training as well as a sound nutrition plan.
But there is something much more important!
This is your mentality, your mind power.
Find new things and causes to motivate you every single day!
Set specific objectives!
Learn to fight and enjoy the fruits of your hard efforts!
Learn to keep going when the others quit!

3) Fat loss is not a financial matter.
You don’t have to part with your hard earned money!

You only need:
- knowledge
- some imagination
- a lot of commitment
- a lot of perseverance.

4) Time is not the problem.
You can use short, killer workouts based on weight and interval training.

Please check in my blog:"The best outdoor workout ever"

Check also: "Fitness and nutrition: the big picture"

5) Don’t lose the forest for the trees!

Don’t fall prey to the information overload! Thousands of people are lost every day in its mazy corridors.

Stick to the fundamentals:

- get mentally prepared
- do your interval and weight training
- establish a sound nutrition plan.
Don’t bother with exotic details and minutiae!
Don’t search for the paradise. You are already inside!

6) Without being a slave to calorie counters you should have a general knowledge about the caloric values of at least the commonest foods.
For example you should realize that 100gr of peanuts contain 600cal, not 200!

7) Your workout regime should contain a medium to high intensity aerobic activity.
Depending on your objectives you should exercise 3-5 days/week for 20-45’ each time. So if you are going for maximum fat loss, I strongly advice running for about 45', 4-5 times/week at the maximum intensity you can comfortably function.
These workouts will burn about 600 cal/event, which is quite impressive! What’s more you are not in great danger for injuries as with H.I.I.T.
Personally I love H.I.I.T. I find it more challenging and fun. It’s not so taxing for the cardiovascular system and it’s of shorter duration if you lack time.

But you cannot burn so many calories and you can easily get injured.
H.I.I.T. is only for really fit people!

8) You don’t have any serious chances for permanent fat loss if you don’t engage in some kind of resistance (strength) training (preferably free weights).
Strength training will help you to increase or at least maintain your muscle mass, which is of utmost importance as the years pass.
Muscularity will more than anything else help you keep your metabolism elevated even when you sit or sleep
Check :Metabolism in 60"

For maximum fat loss you can give an aerobic character to your strength training workout. This you can achieve by minimizing or completely eliminating the breaks between the sets.
In this way you can comfortably reach 150 bpm especially when you execute the exercises on a standing position.
It is also possible to intermix resistance training with aerobic activities which will guarantee a high pulse maintenance all over your workout’s duration.
A very interesting alternative strength training method is with total body workouts. These workouts are based on compound (multi-joint) movements as squats, lunges, push ups etc. and if executed in a circuit form they can be very brutal!
They are ideal for advanced fat loss regimens!

Chris Strogilis
Civ. Eng. – MBA – DipM
http://totalfitness-christos.blogspot.com/