Hierarchy of Fat Loss-What Exercises Are Best for Weight Loss (Build a Great Body No Cardio)

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Today I wanted to share a secret fat loss system I use with clients. Its designed to figure out what YOU need to do specifically to guarantee fat loss.

You see everyone only has so many hours a week with which they can work out. I understand this. At the time of this video being made it is currently 3:14AM.

Since we're pressed for time, when we work out we better do the right exercises to guarantee weight loss. We have no business doing aerobics classes or pilates or yoga or whatever when you got to get your sexy on!

The less time you work out, the more intense the time you work out has to be. I've had clients lose weight exercising 3 hours a week, I've had clients lose faster weight exercising over 7 hours.

I'm going to show you my fat loss pyramid.


The first thing you must figure out is how many hours you can exercise. Once you figure out how many hours you can exercise per week, we can figure out what you need to do to lose weight. See, there are different types of exercise that leads to fat loss, aerobic, strength anerobic and so forth. Its the proper combination of these three that yields the best results.

We start at the top of the pyramid and work out way down, you can only move DOWN the pyramid after you've completed all the required hours on the previous level. This will be clear in a second.

Lets start off!


FULL BODY COMPOUND STRENGTH ROUTINES
Minimum 3x per Week
Max 5 Hours per Week

FAT LOSS CIRCUITS
Minimum 1 hour Max 2 hours

HIGH INTENSITY INTERVAL TRAINING
Minimum 20 min 3 times per week
Max 2 hours in total

OTHER CONDITIONING WORK
Kettlebells, sled work, sledgehammer throws, kickboxing, hill sprints, skipping are all great
Minimum 1 hour
Maximum 2 hours

CARDIO
As long as your heartrate is below 130 beats per minute, you can do an unlimited amount.
UNLIMITED

Lets use an example, with someone named DILBERT. DILBERT can exercise 7 hours a week.
So he would do 3 hours of full body weight training, 1 hour of fat loss circuits, 1 hour of HIIT, 1 hour of sledgehammer work and 1 hour of cardio. This will be him doing the minimum amount of work in each category.

DILBERT can also do 5 hours of full body work outs and 2 hours of fat loss circuits and that would be fine too.

Lets use another example. SHANEEKA can exercise 4 hours a week. So she would clearly do 3 hours of weights and 1 hour of fat loss circuits.


As you can see, most people have no business running. Its only after you've used more efficient fat loss systems that you body should do cardio which requires a lot of time to produce any results. Your body will be much better off lifting that heavy ass weight. See everyone wants to get in shape but no one wants to lift that heavy ass weight!

Use this pyramid to build a great body, its an extremely smart system. This raps up this super duper video, don't forget to comment, share like rate WHATEVER this video and spread the love. And I want to hear your comments on what you want my next video to be.

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[TheRealWm]

This is awesome. I love your videos because not only do I learn something but I trust the information which is a rare combination (since I am someone that has done his homework). Thank you so much for posting this. It answers so many of my questions, especially with spring coming up and cutting being on my mind.

My only question, for clearification, is: where would something like bodyweight squats or push ups fit in? I think "other conditioning" but maybe "circuit".

[OmarIsuf]

@TheRealWm Great question. Short answer its in other conditioning because its a bodyweight circuit. If you add weight (or a weighted vest), it would come under the category of circuit!

[ContortionistIX]

dude your pyramid is upside down...

[LjuboMEGP]

great video, but you have to understand that people all over the world watch your videos and their first language isn't english(american) and we don't learn the names of the exercises in school or stuff like that, it would have been a lot more useful if you could draw a pyramide and draw pople doing different exercises in each stage of pyramide, would be very usefull :).

-Lj

[joejkd82]

This is good stuff man your videos are the best. However your f2b plan doesn't seem to follow this outline. Week 1 has none of the second tier, yet it has cardio and HIIT training.

Should I add something like fat loss inferno to those weeks?

[aaaxwe]

you're the besT!

[DrSNS]

If you don't mind i would like 4 mins of your time to write to me what do you usually do in your day well to be honest iam making a video tutorial on how to manage time like a pro.. check my channel to know what i'm talking about.. anyways it would be helpful if you tell me your feedback :) thank you in advance

[thebarbiewithmuscle]

aaah, someone with brains on youtube. I agree with all but jogging. Endurance burns muscle, You can get plenty of cardio through interval training as well as higher rep weight training with minimal rest. jogging is one evil son of a bitch muscle eater. Good job sir. Heavy ass weights will make those love handles come off very nicely. It's a shame most men in the gym is too scared to train with me:)

[rast123456789]

"lift a heavy ass weight repeatedly" got it!

[paulieandkaty]

@Godwill3

[pascalguerlain]

How long should a fat loss circuit be? I'm assuming it's an hour session. I tried doing a circuit and was wiped out in 15 min.