As trainers, we constantly ask if certain programs, routines, diets, supplements, etc work. Peeling it back further, I think the real question people want to ask is “will it work, fast?”
The new fitness fad are these pop up, boutique style centers. They’re mostly small (less than 1,000sq feet) and offer some kind of group exercise. I’ve seen dance, drumstick, mixed movements, etc. These are nice for those that just know that getting out and getting moving is important.
Can you build our ideal physique using these types of classes? Sure, along with dieting and some form of additional resistance training.
The truth is, you absolutely must identify your specific goals. Saying, “I want to be more fit” or “I want to lose weight” is not specific enough. “I want to be able to run a mile in 7 minutes” or “I want to lose 30 pounds” is more specific. Also, if your goal is a more lean physique, losing weight may not be the actual goal, but losing body fat probably is.
Here’s what we know.
- Interval training seems to be the best form of cardiovascular work in order to lose weight and body fat. Why? Because your body must burn more calories after the workout to repair the body and bring it back to homeostasis.
- Resistance training or weighting lifting is crucial. Why? Because we burn the most calories through our basal metabolism (resting metabolism). So, in order to increase our basal, we need more lean muscle as more calories are burnt supporting muscle instead of fat.
- Caloric and macro nutrient intake must be monitored. Mathematically you can determine how much and what you need to eat in order to hit certain weight thresholds. This works for weight loss, body fat loss and muscle gain.
So, to recap
- Set specific goals
- Interval Training, Resistance Training and Food Monitoring
- Don’t stop until you get there
These are the three items that will work the fastest. Probably not fast enough to get you ready for a pool party this weekend, but in general these will work.