Building a strong, resilient body that looks and feels great, requires better nutrition, strength training and the 4th tool of change - Inefficient Exercise and N.E.A.T. (non-exercise activity thermogenesis).
If nutrition is good and you are keeping the amount of food you are eating in check, all physical training becomes fat loss training.
Here is
Tool #2 - Strength Training again if you didn’t read them
But, as we become more efficient, we get less and less fat-loss benefits - unless you exercise and train as much as a World Cup soccer player, then you get to eat pretty much anything you want.
Let me explain what I mean by getting more efficient.
Let’s say you start running a mile and burn 300 calories. As you continue to run that mile, your body adapts to getting more efficient at covering that distance. Efficient is good if you are training to get better at running, but bad if you are using running as a means to burn calories.
Because efficiency means you will burn less calories!
So to keep burning more calories, you’ll need to run uphill, faster, further or wear a weighted vest to change the demand.
An example of inefficient running would be interval or tempo running. This involves running at different speeds for different distances or lengths of time.
I like circuit training as my form of inefficient exercise. I find it more fun than running or traditional cardio-type training because I can “play” with all the variables I mentioned in Monday's email Tools of Change #3
I also love circuit training (bouts of movement followed by short rests, followed by more movement) because they allow me to maximize my time and train all the fundamental movement patterns.
Tools of change overview:
- Good nutrition
- Strength training 2-4x per week
- Inefficient exercise 2-3x per week - if you are just beginning adding movement to your life, this could be walking…and then walking further…then it becomes more of a brisk walk…then a brisk walk with hand weights…
Friday I'll go over the final tool you have full control over to make the change you want.
Keep moving,
Coach Dom
