Probably the most common fitness related goal is weight loss, more specifically fat loss, and every one wants the fastest route there starting yesterday, I get that, but not many people pause to think that if they get there, how hard will it be to stay there and not rebound like the majority of flash-in-the-pan crash dieters and over-exercisers? Do I know how to do this without an all or nothing mentality?
Let’s clear the air really quickly: the fastest way to fat loss is through dietary restriction and through large energy expenditures. At the start this will mean a fairly radical dietary overhaul, and various weight training circuits, intervals and other high intensity methods that put out large amounts of energy in a relatively short period of time, BUT, is this the most sustainable way to transform your physique? Probably not.
Strength, Muscle and Habits are yours to keep
These three things are the most important long term predictors of a transformation that is yours to keep forever, not just rented for 90 days before your trip to Mexico or 10 year reunion, so let’s talk about each one of them in a little more detail.
“I don’t care how strong I am I just want to look better!”
At the base of this sentiment, I get it, you didn’t come into the gym to be the world’s strongest man or woman, you just want to look better, but, your strength has a whole lot to do with how quickly you’ll lose fat. Thanks to Greg Nuckols for highlighting this in one of his articles, but the energy expended during a workout is highly correlated to how much resistance you’re overcoming (aka how much weight is on the bar) and lifting a 300lb deadlift for 8 reps takes almost perfectly 2x as much energy to move as 150lbs for 8 reps, but they both take the same amount of time. So the person who is consistently getting stronger over time is actually expending progressively more and more energy in the same amount of time as the person who stays the same strength but just does endless circuits. The person getting stronger is also building muscle to boot, which brings us to the next key piece of the puzzle
The more of it you have, the more energy you burn at rest, and the more energy you burn while you move. So long as you keep training, and don’t do any crazy starvation diets, the muscle you build is yours to keep, and there it will sit, silently pushing up your metabolic rate 24/7, and giving you better return on your workouts. Compare that to the person doing cardio and interval training only, who will likely be losing some muscle tissue and therefore slow their metabolism over time, and because of this they will have to train longer, or eat even less to maintain their fat loss efforts. Eventually this practice becomes prohibitively restrictive, downright unenjoyable, and unsustainable; you can’t eat nothing and run forever.
Building muscle takes time, actually significantly longer than it takes to gain or lose fat, and to do so takes consistency. You’re going to need to show up to the gym at least 3x per week and make that a habit, you’re going to need to eat enough of the right foods to recover from the muscle damage you created in your workouts and probably take care your hydration. You’re going to notice that sleep affects your strength, and that’s pretty damn important too.
The weight on the bar never lies to you, you can’t fake strength or pretend you’re working harder by grunting, if you’re hungover, eating poorly, and half-assing your workout, the weight won’t move, simple as that. By measuring your progress with objective numbers instead of subjective sensations, you take responsibility for your own progress and will have to look introspectively if something stops working – this is where true progress happens! It’s the same process and habit formation you can apply to your nutrition, your sleep, your health, and any other important facet of your fat loss/physique transformation journey.
We have had some incredible transformations at Blacksmith Fitness, people who have lost up to 100lbs and stayed there for months and counting, and every single one of those people are stronger, have more muscle, and better habits than they had one day 1 – it’s not a coincidence!