FITT: How To Lose Weight Action Plan
Editor’s note: This is a guest post from Tony Leong. Visit his weight loss site at TonyLeongWeightLoss.Com.
There has been a debate among many experts in the field of fitness regarding this one burning question that are in the minds of hundreds of thousands of people around the world. Many people are willing to pay top dollar in order to find an immediate solution to this one question. Yes, many are arguing the fastest method on how to lose weight and it seems that there are many answers out there and ironically, it makes people even more confused!
To me, the real secret is simple. I use the formula derived from research, test it for myself and see whether it works. If it does, that’s the blue print for success. The formula for how to lose weight is governed by FITT. FITT stands for frequency, intensity, time and type of training. Many people know about this and have heard of it but it is well worth repeating it because by following this formula, you can really lose body fat and keep it off for the long term.
Lets explore FITT in more detail.
The F stands for frequency. If you want to lose weight, you need to exercise at least 3 times a week and if you desire optimum fat loss, you need to train 5 times a week. Don’t fool yourself thinking that your body needs more rest or somebody told you it’s best to do it alternate days. This is recommended by the American College Of Sports Medicine. So if you really want to lose weight, if that is really what you desire, schedule your time and make sure you get your workout done. Period!
The I stands for intensity. If you want to use the fat in the fat cells as energy during your workout, you can’t achieve it by walking on the treadmill for 20 minutes and call it a day. You need to get the heart rate up so that the body will tap into the body fat stores and use the fats for energy. This is vital! I have seen too many people dragging themselves into the gym, hop onto the bike and peddle away while reading the morning paper! Surely they won’t get results even after a thousand years!
You need to get your heart rate up to 75% to 85 % of your maximum heart rate in order to achieve fat loss. If you’re under medical conditions or if by walking your heart rate is already up to 75%, then you need to stick to walking or your doctors recommendations.
The first T stands for time, which means the duration of your workout. I would suggest that you spend at least 30 to 45 minutes for cardiovascular training and 30 to 45 minutes on weight training. If you are doing just cardio, do 45 minutes. If you are planning to do cardio training after your weights, go for 30 minutes.
The final T stands for type of training. If you really want to lose that stubborn body fat, you need to combine weight training and cardio training. There is no way you can separate the two. You need weight training to increase your muscle mass and boost up your metabolism. An additional 1-pound of muscle can help you burn 50 calories more without you doing anything! Imagine if you put on 4 pounds of lean muscle? You can burn an extra 200 calories per day by not doing anything at all!
When you do your workout and your cardio you will be burning so many more calories from the additional muscle mass you have put on. You also need to do cardio if you really want to get lean. This is because cardio training can raise your heart rate up for a long period of time and this enables your body to burn body fat.
So, now you know exactly what to do if you want to shed the pounds. In summary, train 3 to 5 times a week, your cardio intensity should be around 75% to 85% of your max heart rate, each cardio session is 45 minutes and if your are doing weights and cardio, spend 45 minutes of weights and 30 minutes on cardio. Also, combine cardio and weight training for best fat loss results.