Losing weight is not for sissies. There are no short cuts and it takes work. At some point you have to adhere to the law of nature that says you have to burn more calories than you eat. This has been proven study after study. But what does that mean? Does it mean that you need to burn more calories in your workout than you eat? No. It means you need to burn more calories in the entire day, the entire week, the entire month and the entire year than you take in during this time.
This is important because most of my executives can only exercise 30 to 60 minutes per day (some slightly more and some slightly less). With this reality, how many calories can you really burn in 30 to 60 minutes? With a very intense workout (zone 3 intervals) you may be able to burn 500 to 600 calories. That’s 2 Cokes, 3 beers, one piece of cheesecake desert, or maybe even one side dish of chips. If you do the math, the odds are against you.
So what is the key then? The key is certainly to reduce the calories you take in but it’s also to increase the number of calories you burn the 23 or 23.5 hours that you aren’t exercising. The only way to do that is to increase the amount of lean tissue (muscle) you have. As people age, if they don’t do consistent resistance training, their muscle mass will atrophy. In fact, doing cardiovascular exercise may even contribute to this atrophy.
Whenever I get a client who is struggling to lose weight, even though they may be doing cardiovascular exercise, I always recommend some type of resistance training. Of course at TIGNUM we have the perfect solution – The No Excuse Workout. So get rid of the excuses and get rid of those kg you’re trying to lose.
By Scott Peltin
Founder & Chief Performance Officer