The hierarchy of fat loss
All successful physique transformation follows a simple hierarchy.
By following this simple hierarchy and making sure you’re spending your time wisely you’ll be guaranteed results
The hierarchy is:
Is the peak of our Hierarchy, if your diet isn’t up to scratch then no amount of the others will help
example if you take in more calories then you burn you simply won’t lose fat or conversely the results of a diet that is 80% carbohydrates and minimal protein and healthy fats vs one that is higher in protein, healthy fats and uses carbohydrates correctly will be drastically different
I see this regularly with clients who work high stress jobs or have poor quality of sleep their fat loss just grinds to a halt and when we re-establish a good sleep pattern the fat loss starts right back up. Bottom line do your best to get 8 hours of good restful sleep a night.
Resistance training comes with an afterburn effect, when you do reistance training for say an hour you’ll burn about 300-450 calories depending on the type of training but also which is much more important for physique transformation you’ll have an "afterburn effect" where your metabolism is raised for 12-36 hours afterwards during this time you’ll burn significantly more calories.
The other benefits of resistance training is you’ll hold onto more lean mass giving you that elusive shape
Cardio differs from resistance training in that it doesn’t come with an "afterburn effect" while it can be an efficent tool for fat loss the way most people use it is converse to their goals. My next blog post will cover in details the strategies I use to successfully burn fat with cardio. Also if your gym time is limited spending that time on resistance training will lead to better results.
In my experience fat burning supplements are the icing on the cake, if you haven’t respected the hierarchy you probably won’t notice any difference from using one but if you’ve respected our hierarchy then they’ll help speed up the process.
If you need help to sort out your hierarchy feel free to contact me for your free consultation Emmetlouispersonaltraining@gmail.com 07794632106