If you seek to lose fat, here is what you need to know:
1. Quantity Matters (How Much You Eat)
It is an incontrovertible fact of nature, the law of thermodynamics. It cannot be ignored, overruled, or negotiated. It is as undeniable and eternal as gravity; and to think you’ll lose weight without an energy deficit is as silly as to jump in the air, flap your arms, and expect to fly.
2. Quality Matters (What You Eat)
No one can deny, certainly not I, the effect that eating poisonous food has on your body—particularly, the effect it has on your hormones. What you eat either nourishes you deeply and seeks to restore balance, or it harms you subtly at the cellular level and sooner or later forms a level-4 metabolic shit storm.
3. The Intensity of Movement Matters
To maximize fat loss you need to explore all the various intensities of movement and exercise—high, medium, and low. The best ranges, particularly for fat loss, are the high and the low ends. The medium, too, still has a useful purpose—but if fat loss is what you seek then focus on the two furthest ends of the spectrum. Think sprinting and brisk walking.
4. The Frequency of Movement Matters
As a rule, it is generally better to move more frequently than you eat. But the frequency of a movement should also be the inverse of its intensity. That is, the more intense an endeavor, as a rule, the less frequently you should entertain it, as well the other way around. For example, sprint every now and then (1-2x week), but brisk walk as much as possible (everyday).
[You could also say this about food, really… As the frequency at which you eat a food should be the inverse of its intensity as well. That is, if a food is more energy dense, eat it less often (think sweet potato, and sweet fruits). If it is less energy dense, eat it more often (think spinach, kale, broccoli).
Now, let’s see if I can’t trim some of the fat off this post…
The Lean Version: Eat meat, leaves, and berries, and sometimes fast; lift heavy, sprint; go for a walk.
– = +
– Pat
PS – Big things and changes coming to the Inner Circle next month, including my One Meal a Deal program. This is going to be radically different, with the tweaks I’ve made. Not for the faint of heart, or people who can’t stand the taste of spirulina–but disgustingly effective.
CLICK HERE come try out the Inner Circle for a month (cancel anytime).
Well said! Although admittedly I’m a little afraid of what you have in store for next month, GULP, I can’t argue with this month’s plan. I promised not to get on the scale til March but I didn’t promise not to measure, 1 inch gone from my waist already! Hey folks, this guy knows what he’s talking about!
**Hang Slap** Great work Dawn, keep strong!
Anybody who doesn’t understand this is crazy. Well said. I can’t promise not to weigh myself though.! Phase one already has me loving my Wednesday day off! Still brisk walking though!
Strong on, Martin!
Thanks Pat. Lost a lot of weight using these methods over the past year. Will this really get you in the body fat zone where you’re ripped though? I seemed to have plateaued for a few months.
Dereck, it depends entirely on the individual, but in many cases, yes. If, however, you stall, then additional tweaks need to be made. Easiest/safest and typically most effective tweak is to simply add more brisk walking.
Quantity, Quality, Intensity, Frequency. These are powerful words to live your life by and can be applied to many things, not just exercise and nutrition! Thanks for reminding us of this!
It’s working! I subbed HSPU’s in there for my pressing movement. I cant wait to see where this programming takes my strength levels.
I look forward to hearing of your progress as well, Paul.
I agree, maintaining our bodies was never meant to be difficult and become a distraction to our purpose. Complicating things takes the focus off simple self discipline.
Hi Pat!! Thanks! Once again YOU ROCK!! I have been following your workout plans and diet strategies. In November 2013 entered a weight loss contest at work. Weighed in the week before Thanksgiving 191 lbs. Last day of contest was yesterday…weighed in at 180 lbs. Thanks for all the motivation and inspiration you give me and others! Thanks again!! Ed
Ed, thank you, my friend, for taking the advice and putting it to work. Makes me smile. Strong ON!
Sound truth all over this article. Great job. Now I have a question regarding the other side of the spectrum; muscle building and fasting. For the past two years I’ve been and advocate of IF (Intermittent Fating)usually the 8 on 16 off approach. A very small meal midday then I would workout late evening (6 or 7) and have my largest meal afterwards. Due to schedule changes now I’m forced to workout (mostly body weight and kettlebell) early morning (4 a.m.). My question is: Should I follow the same fast regime now that my workout schedule has changed? or Should I now have my largest meal after my morning workout?
Charles, I would keep your largest meal post work out. Interested to hear how this tweak works out for you, as it is a common one people have to make. Keep me updated.
The intense cold made me modify due to tearing down walls and repairing pipes but called that my
Continuing movement after workout. Long days made rest important.
Had a few days of setback due to frozen pipes I had to repair, but back on schedule. I have noticed that my left knee and ankle are going to come along a slower due to broken ankle last summer. They are a little weaker on the single leg deadlift. I am using a little off hand support to aid in stabilizing knee but I’ll get there.
Need to go replace a wall I tore out now. Did get complete workout in today but due to time constraints I ended workout with 800 yards of farmer carry half down and half up a 20 degree inclined driveway.
I will keep moving working on the wall.
Retirement is getting rough already.
Pat, I have moved up to a 35 lb. kettlebell for swings, gobblet squats, etc. I can do several reps and can do these 3 times per session. Just wondering at what point I move up the weight. should I just move to the 45 lb. kb next? Thanks. love your information on here!