Heirarchy of Fat Loss

David Letterman has his Top 10; Fat Loss has its Top 5 factors. The information you are about to read is my interpretation and reflections from Alwyn Cosgrove’s article.

Here they are:

1. Correct nutrition- Nothing can out train a crappy diet. Nutrition is so important to the overall success which makes it number #1. There are so many different “diets” out on the market; high protein, high fiber, and high carbohydrate, low sugar, etc. So where do you start and who do you believe? My first recommendation would be to start by clicking on the following link to Dr. Joseph Mercola’s website. I have teamed up with Dr. Mercola because I believe in his products. I am an all-natural, organic guy. I like to keep it simple and keep if fresh. I don’t want chemicals, fillers or pesticides in my food, supplements or body. His products give me exactly what I am looking for. He is extremely knowledgeable and provides incredible information.

He has a nutritional typing test that you can take which will tell you so much about the way you process foods, what foods you need more and less of and even what order to eat them in ( After you click on the link, scroll down to the nutritional typing test and read more about what it is about. It is an inexpensive and effective way to find out more about your body’s nutrition.

If you decide not to take the test, my first recommendation would be a high protein, high fiber and low sugar diet. Lets take it one step further and define what exactly high and low mean. High protein is a % of your body weight. For example, I weigh 180lbs. My goal is to eat, drink or consume over 50% of my body weight in grams of protein/day. The closer I get to 100% the better. Fiber is much more of a challenge. Most people think that 10-15 grams is sufficient. Those are the people that are probably only consuming half that. The magic number is 32. 32 grams of fiber will not only keep you “cleaned out” intestinally but it will have other positive affects on your body. If you are thinking you are not getting anywhere close to that number try Dr. Mercola’s Fiber Harmony with Psyllium ( The sugar aspect is probably going to be more difficult for everyone then any of the rest. It seems that everything we eat these days has some sort of sugar in it, whether it be processed, artificial or real. The key is to limit the amount. There is a difference between good carbohydrates that contain sugar and others that fall under the category because of the sugar. For example, have a actual orange rather then orange juice. Go right to the source. BE CAREFUL with the sugar-free or diet foods. The fact that it has artificial sugar in it should be a hint that it is not the best for you. Your body does not recognize the artificial sugar so it does not process it, which means that it ferments, yes like a dead person would, in your body. Pleasant! If you are going to have sugar, go for the real stuff, nothing artificial like high fructose corn syrup, enhanced sweeteners, or anything ending in “ose,” etc.

2. See number 1! Yes nutrition is that important. Your success in fat loss is 90% dependant on what you eat. Lets face it, you eat more often in a day then you exercise, which means the lifestyle that you lead should take that into consideration. Don’t train to eat, eat to train.

3. Activities that burn calories, maintain and/or promote muscle mass and elevate metabolism- bulk of calories burned are from your resting metabolic rate. It is a function of muscle mass, therefore adding activities that burn calories while increasing muscle mass is #1 priority when creating a fat loss program. This is pure 100% resistance training. This is bodyweight, dumbbells, kettlebells, bands, balls, etc. Using those tools or toys will help you achieve this stage. In this site you will find the right programs and movements that will support this stage.

4. Activities that burn calories and elevate metabolism- What are these? And what do they do? These are activities like interval sprints on the bike, slideboard, running, or any other piece of conditioning equipment. It is pushing yourself beyond the normal safe zone and beyond what you are comfortable with. Mike Boyle says, they are the most effective, yet people won’t do them because they are too hard. These are things you build your body into not just jump into, like we talked about previously in the conditioning section. The intervals create EPOC (exercise post oxygen consumption), which burns more calories and elevates metabolism greater than other forms of  “cardio.” There was a study completed that took 2 groups of people. One group did 20 weeks of endurance training vs. the other that did 15 weeks of  interval training. The results were astounding. The endurance group burned 28,661 calories while the interval group burned 13,614 calories, which is right about half of one another. The astounding part is that the interval group had a 9x greater fat loss than endurance. 9x greater! Not double or triple but 9x better! I don’t care the science behind it and how it happened in your body, whether it was because of one thing reacting with another or not, I am not a scientist. I am a trainer that sees results like that and wants to adapt that to all my protocols.

5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism- This part is the “icing on the cake.” This is where the steady state conditioning comes in. this is where you go for a nice relaxing jog or bike ride, swim, etc. NOTICE this is not before the other stuff. This is only if you have time, extra time.

If you haven’t already noticed most people flip this sequence. Most people will go out run a couple miles and then a couple more the next week, never touch a weight, do some crunches and continue to eat like shit. This list is compiled this way for a reason. It is the most important first and the least last. You can not and will not achieve the results you want without following it.

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