Dr.Raven Oscar Flores PhD ,CSCS, Kinesiology ,Certified Strength and Conditioning Specialist, ISSA PT
Steve Trezek, ACE PT, NASM PT, IFPA Professional Natural Bodybuilder, NPC Natural Champion, Top accredited Fitness Leader 2008-2011 in the Health Club Industry
Nicholas David Bardi, NPTI PT
There are not any quick fixes or magic pills to make you lose weight. You can lose water weight in a hurry, but your body fat % will not change. 1 pound of fat consists of 3500 calories while water in itself contains no fat. Unless you are actually burning 3500 calories, you are not losing body fat. In order to burn off body fat and lose weight with these steps are essential.
There are 4 major components to body fat loss; Strength Training, Diet and H.I.I.T (High intensity interval training) and Sleep (rest and recovery) used together these 4 components are the surest way to burn the most amount of fat in the quickest, safest most effective way and building lean muscle throughout the body. Let's learn the basics of these components to fully understand their function and to see why they will lead you to long term success and fat loss. The information is to help you understand the science behind why we need to incorporate all 4 factors into our training regimen in order to achieve a long term healthy lifestyle.
Strength Training- Building muscle is the 1st component that will lead you to fat loss, strength training leaves you with a 24-36 hour after burn and Thermogenic effect(Thermic effect of food (also commonly known simply as thermic effect when the context is known), or TEF in shorthand, is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use.1 It is one of the components of metabolism along with the resting metabolic rate, and the exercise component)
With each pound of muscle, you have built you are burning an extra 50 calories a day while your body is at rest. This means that you will continue to burn calories even when you are not working at all. Strength training needs to be performed 5-6 days per week for maximum results. Muscle is the only thing will burn fat and increase your metabolism. Building lean muscle is a key component.