published: March 8th, 2011
Hierarchy of Fat Loss-What Exercises Are Best for Weight Loss (Build a Great Body No Cardio)
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Today I wanted to share a secret fat loss system I use with clients. Its designed to figure out what YOU need to do specifically to guarantee fat loss.
You see everyone only has so many hours a week with which they can work out. I understand this. At the time of this video being made it is currently 3:14AM.
Since we’re pressed for time, when we work out we better do the right exercises to guarantee weight loss. We have no business doing aerobics classes or pilates or yoga or whatever when you got to get your sexy on!
The less time you work out, the more intense the time you work out has to be. I’ve had clients lose weight exercising 3 hours a week, I’ve had clients lose faster weight exercising over 7 hours.
I’m going to show you my fat loss pyramid.
The first thing you must figure out is how many hours you can exercise. Once you figure out how many hours you can exercise per week, we can figure out what you need to do to lose weight. See, there are different types of exercise that leads to fat loss, aerobic, strength anerobic and so forth. Its the proper combination of these three that yields the best results.
We start at the top of the pyramid and work out way down, you can only move DOWN the pyramid after you’ve completed all the required hours on the previous level. This will be clear in a second.
Lets start off!
FULL BODY COMPOUND STRENGTH ROUTINES
Minimum 3x per Week
Max 5 Hours per Week
FAT LOSS CIRCUITS
Minimum 1 hour Max 2 hours
HIGH INTENSITY INTERVAL TRAINING
Minimum 20 min 3 times per week
Max 2 hours in total
OTHER CONDITIONING WORK
Kettlebells, sled work, sledgehammer throws, kickboxing, hill sprints, skipping are all great
Minimum 1 hour
Maximum 2 hours
CARDIO
As long as your heartrate is below 130 beats per minute, you can do an unlimited amount.
UNLIMITED
Lets use an example, with someone named DILBERT. DILBERT can exercise 7 hours a week.
So he would do 3 hours of full body weight training, 1 hour of fat loss circuits, 1 hour of HIIT, 1 hour of sledgehammer work and 1 hour of cardio. This will be him doing the minimum amount of work in each category.
DILBERT can also do 5 hours of full body work outs and 2 hours of fat loss circuits and that would be fine too.
Lets use another example. SHANEEKA can exercise 4 hours a week. So she would clearly do 3 hours of weights and 1 hour of fat loss circuits.
As you can see, most people have no business running. Its only after you’ve used more efficient fat loss systems that you body should do cardio which requires a lot of time to produce any results. Your body will be much better off lifting that heavy weight. See everyone wants to get in shape but no one wants to lift that heavy weight!
Use this pyramid to build a great body, its an extremely smart system. This raps up this super duper video, don’t forget to comment, share like rate WHATEVER this video and spread the love. And I want to hear your comments on what you want my next video to be.
Topics covered: fat loss reduce bloating lose stomach fat tone sculpt burn ripped definition belly flab sculpted nutrition fitness boost metabolism kim kardashian g spot diet health exercise free work outs deadlift walk free running crossfit sports burn ignite lift video call of duty bodyweight cycling spinning core bodybuilding motivation chest biceps abs comics core zumba dance workout music loss muscle “weight loss” sexy hot yoga pilates chin ups bench press before and after transformation bodybuilder “lil wayne” muscles taurine sodium
Duration : 0:10:12
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To follow Zuzana’s daily workouts, diet tips and exercise challenges visit her fitness blog: http://www.BodyRock.Tv
Alison demonstrates some exercises you can do to strengthen and tighten your tummy.