If you have specific weight loss or fat loss goals, you may feel like you need to spend every minute in the gym to see results. But the amount of time you need to spend exercising per week depends largely on your goals, your baseline activity level, your genetics & numerous other variables that you may or may not be able to control.
The relationship between exercise & fat loss is nearly always misunderstood. Many believe that they can burn off the extra food. Here’s why it doesn’t work:
Firstly, one slice of pizza equates to roughly an hour of exercise at a vigorous intensity & who only eats one slice? 100% of the energy we gain comes from food, but statistically, we can only burn around 10 to 30 percent of it w/ physical activity each day.
Secondly, when we exercise, several physiological changes occur in the body that can offset the calories burned in exercise. For example, our appetites may increase, so we eat more; our non-exercise activity thermogenesis (NEAT) decreases, which includes random movements, fidgeting, general life activity. Many studies have concluded the effect of exercise on body weight to be minimal at best.
That being said, 3,500 calories equates roughly to 1lb of fat loss, so being in a calorie deficit of 500 calories per day will give you a 1lb fat loss per week (assuming that you recalculate your caloric target as your weight continues to decrease). This calorie deficit is best achieved from a diet adjustment combined w/ some exercise, but if you attempt to create it solely from exercise – it’s an almost guaranteed fail.
I don’t want you to fail! If you want to learn how to lose fat without countless hours working out, consider our 16-Week Nutrition Coaching for Fat Loss Program! We create custom macronutrient eating plans using 3D Scans, RMR & BF% data! You will get weekly nutrition lessons delivered on our top-notch platform.
𝐈’𝐦 (𝐘𝐚𝐚 𝐭𝐡𝐞 𝐎𝐰𝐧𝐞𝐫 𝐨𝐟 𝐄𝐥𝐢𝐭𝐞 𝐁𝐨𝐝𝐲 𝐃𝐚𝐭𝐚) 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐩𝐞𝐨𝐩𝐥𝐞 𝐭𝐨 𝐭𝐞𝐬𝐭 𝐨𝐮𝐭 𝐭𝐡𝐞 𝐧𝐞𝐰 𝐝𝐞𝐥𝐢𝐯𝐞𝐫𝐲 𝐬𝐲𝐬𝐭𝐞𝐦 𝐨𝐟 𝐦𝐲 𝟏𝟔-𝐰𝐞𝐞𝐤 𝐩𝐫𝐨𝐠𝐫𝐚𝐦. 𝐈’𝐦 𝐨𝐟𝐟𝐞𝐫𝐢𝐧𝐠 𝐚 𝐌𝐀𝐒𝐒𝐈𝐕𝐄 𝐃𝐈𝐒𝐂𝐎𝐔𝐍𝐓 𝐢𝐟 𝐲𝐨𝐮 𝐩𝐫𝐨𝐯𝐢𝐝𝐞 𝐦𝐞 𝐟𝐞𝐞𝐝𝐛𝐚𝐜𝐤 𝐚𝐥𝐨𝐧𝐠 𝐭𝐡𝐞 𝐰𝐚𝐲 & 𝐚𝐥𝐥𝐨𝐰 𝐦𝐞 𝐭𝐨 𝐬𝐡𝐚𝐫𝐞 𝐲𝐨𝐮𝐫 𝐚𝐦𝐚𝐳𝐢𝐧𝐠 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐨𝐧 𝐦𝐲 𝐰𝐞𝐛𝐬𝐢𝐭𝐞. 𝐈𝐧 𝐩𝐚𝐫𝐭𝐢𝐜𝐮𝐥𝐚𝐫, 𝐈’𝐦 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐟𝐨𝐮𝐫 𝐛𝐮𝐬𝐲 𝐦𝐞𝐧 𝐨𝐫 𝐰𝐨𝐦𝐞𝐧, 𝐰𝐡𝐨 𝐚𝐫𝐞 𝐮𝐧𝐢𝐟𝐨𝐫𝐦𝐞𝐝 𝐩𝐫𝐨𝐟𝐞𝐬𝐬𝐢𝐨𝐧𝐚𝐥𝐬 𝐥𝐨𝐜𝐚𝐭𝐞𝐝 𝐢𝐧 𝐂𝐡𝐢𝐜𝐚𝐠𝐨 𝐰𝐡𝐨 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐚𝐭 𝐥𝐞𝐚𝐬𝐭 𝟑% 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 𝐢𝐧 𝟏𝟐𝟎 𝐝𝐚𝐲𝐬. (𝐈𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐫𝐞𝐪𝐮𝐢𝐫𝐞𝐝 𝐰𝐨𝐫𝐤 𝐮𝐧𝐢𝐟𝐨𝐫𝐦 𝐨𝐫 𝐬𝐭𝐫𝐢𝐜𝐭 𝐝𝐫𝐞𝐬𝐬 𝐜𝐨𝐝𝐞, 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐚𝐩𝐩𝐥𝐲!)
Email firstname.lastname@example.org -> “BETA2.0” to learn about the discount.
You will get: 1-on-1 nutrition coaching, Body Data Testing, Step Tracker & more!
You can learn more about the program here.