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The 4-Week Fat Shred Program

By Kevin DiDonato MS, CES--Level 1 Certified Precision Nutrition and Certified Personal Trainer



What happens the minute you step foot into a gym?  You start to get overwhelmed, right?

Most people, when they first step foot into a gym, have no clue what to do next.

Hey, you got there and that’s what counts!

Now, depending on what your goals are, the RIGHT type of exercise program can do wonders for your weight loss.

But, the problem really is: WHAT type of program do you do for weight loss?

Well, the answer can be very simple…

The RIGHT Program for Fat Loss

There are MANY programs out there that can help you lose fat.

But, picking the right ONE can be the biggest challenge.

Do you ONLY want to do cardiovascular work?  Or, is the right program high-intensity training?

What about strength training? Or diet?  Where do those fall in?

These are just some BASIC questions you should be asking yourself when trying to figure out the RIGHT program that will match up with your goals.

Luckily for you, we have the answer when it comes to the BEST program for fat loss!

What is it?

It’s the combination of the THREE disciplines: the right diet, some form of higher-intensity exercise, and strength training.

All three have been shown to improve strength and endurance, plus, they have been shown to BURN body fat!

In a recent study, researchers tested to see if a cardio, strength, and proper diet would get better results than just a diet and cardio program alone.

And, although the subjects in the diet and cardio plan did LOSE 8.6 percent body fat, the three-pronged approach (diet, cardio, and strength) resulted in a loss of 10.4 percent body fat!

Plus, the strength, cardio, and diet program resulted in better arm and leg strength when compared to both the control AND the cardio and diet group.

Other benefits included: lower heart rate and blood pressure, improvements in physical condition, lower scores for anxiety and depression, and a better total weight on quality of life score (15.2 percent and 18 percent respectively).

They concluded: Our survey demonstrated the beneficial effect of combining dietary measures and physical training in obese patients. In addition to weight loss, the programme enabled a reduction in the patients' body fat mass and abdominal obesity, a correction of metabolic disorders and an improvement in aerobic capacity. The improvement in all these parameters also enhanced the patients' psychological status and quality of life. The addition of strength training produced notable improvements in weight loss, arm muscle strength and abdominal obesity.

Simply stated, the combination of diet, exercise, and strength training were able to alter body composition and other factors related to better overall health and body composition!

Breakdown of the THREE Things to do:

Eat the right diet – Studies show that cutting out refined sugar, processed foods, and fast food has been linked to better fat loss.  You should fill your plate with fruits and vegetables, lean cuts of grass-fed meat, fiber-rich carbohydrates, and essential fats.

High-Intensity activity – Although beginners should be focusing on basic walking, brisk walks, or fast walks, including a few bouts of high-intensity exercise may do the trick.  Studies show this type of exercise burns more calories DURING and AFTER the workout, which could lead to greater fat loss.

Strength training – Strength training is key to maintaining lean muscle mass on your body.  Including this into any plan will ensure you are building and maintaining your muscle stores.  This should result in increased metabolism and more loss in body fat.  Great exercises to include are: push-ups, dips, squats, inverted rows, jumping jacks, and many, many others.

If you’re serious about changing your body – and your life – then making these THREE lifestyle changes should be your first priority.

 

 

References:

Ghroubi S, Elleuch H, Chikh T, Kaffel N, Abid M, Elleuch MH.  Physical training combined with dietary measures in the treatment of adult obesity.  A comparison of two protocols.  Ann Phys Rehabil Med.  2009 Jun;52(5):394-413.