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.

FITT means Fitness, Intensity, Time and Type of training.

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.

About the Author

My name is Israel Lagares. I used to be the kind of guy that was always in shape, but over the last few years I've fallen off tremendously. This site is my final attempt to get back into shape. So far I've lost 70.4 lbs. Check out my weight loss chart, weight loss videos and progress pics. Follow my journey, those of others, and read our thoughts on various health topics. Share your thoughts, experience, and journey here on FMU.

Community Thoughts (25)

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  1. I agree with most of your points. However, to achieve weight loss you definitely DO NOT need to do 30+ minutes of cardio. As you explain, FITT, if you increase intensity you can decrease time and essentially create a more effective workout. I have been doing that for years and it works.Lift HEAVY for 30-45 minutes, then do some sort of sprint/cardio (usually HIIT) training for 10-15 minutes.When I first started, it took a matter of a few months and I looked like I had lost 15-20 lbs, when in reality I gained 10 pounds of muscle (totally transformed my body). Other than that, your post is great, and I want to recommend a post I wrote on weight loss as well. There are a few simple steps to help you lose weight. Feel free to let me know what you think! 🙂

    • Israel LagaresNo Gravatar says:

      Good point. Increasing intensity means you can decrease time and the effects are often times better. Increasing the intensity of a weight lifting session can cut down the time it takes you to workout as well as increases fat burning.

  2. TomNo Gravatar says:

    Intensity is extremely important. Like the author says, 20 minutes of walking is not enough. Many people will do some type of low intensity exercise that really doesn’t get their heart rate up significantly. Starting out walking is ok, but it is important to continuously increase the intensity to truly be effective.

    • Israel LagaresNo Gravatar says:

      For me it depends on where I am, what I am wearing and how much time I have. I try to get in at least 3 days of high intensity, short cardio. By short I mean 15 to 20 minutes. On the other hand, I enjoy going for a long 1 hour slow paced walk.

  3. I try to loose some weigh without going to the gym and i can say that 20 minutes walking per day will NOT do the trick.I’m walking 20 minutes per day (coming from work, doing push ups and eating only vegetables and light meant.I lost like 2 kg in 2 months.Is clear that i need to exercise at least 1 h per day if i want to see results.

  4. I agree with those tips but they apply for people who are in more advanced stages on their diets.
    If you are starting or are very heavy (which is my case) you will not be able to do exercise with the required intensity that you need to see results.
    I walking everyday and eating right for the past 3 weeks and I lost 10 pounds. The bottom line is obey your scale, if you stop losing weight and are eating properly is time to change your fitness routine.

  5. KaraNo Gravatar says:

    “If you really want to lose that stubborn body fat, you need to combine weight training and cardio training. ”

    I hate weight training… I always feel like an idiot trying to work with weights.

    I would rather run on a treadmill or use the elliptical till I fall over before I have to use weights!

    • SalutaryBlogNo Gravatar says:

      I don’t understand that mindset. I believe there are a lot of ladies who feel the same way. Why do you feel like an idiot? Do you not know how to perform the lifts? I can assure you that resistance training benefits females just as much as males. There are numerous women basketball players in college who do resistance training and eat like cows… Thier muscle mass allows for a perfect calorie burning setup. Let me know if you have questions or what to discuss this further 🙂

    • Israel LagaresNo Gravatar says:

      Tsk, tsk. Weights/resistance training rule. You can use your own body weight if you want. The improvements will show.

  6. YOR HealthNo Gravatar says:

    I just started doing an exercise regiment and found this article very helpful. This has helped to re dedicate me and keep me going to the gym night after night!

  7. Kara,

    If you hate lifting weights, there are more than enough alternatives. You can use your own bodyweight, sandbags, or even kettlebells. Personally, I’d rather train with these “old school” training methods than going to a gym. Best of all, you can do them in your own home! So, when you see someone say that you need to do weight resistance, it doesn’t mean that you have to lift one barbell or dumbbell.

    • Israel LagaresNo Gravatar says:

      My point exactly. You can use your kids if you want. Have them sit on your back, or on your shoulders. Spend time with them while getting fit. It’s awesome!

  8. SalutaryBlogNo Gravatar says:

    That’s right too. I personally like going to the gym. A place where I can let it all go and just play a game I like to call “FLESH AND BLOOD VS. IRON AND GRAVITY” – It’s awesome! 🙂

  9. jdpolsonNo Gravatar says:


    I’m currently researching various weight loss programs and courses.

    So, if you don’t mind please answer in this topic: What’s your single most important question about weight loss?

    Cheers, JD

  10. BungieNo Gravatar says:

    Thanks for the great tips. Where I can buy this weight lose book? Can you suggest me some?

  11. botoxNo Gravatar says:

    For me personally, a low intensity workout leaves me wanting more. I agree that a higher intensity workout in a shorter amount of time works best in the long run.

  12. Does this really work? Forgive my cynical thoughts, but as one of the millions of people who need to lose weight, I have tried at least a dozen weight loss programs before, and sad to say, only a rare few of them actually work. However, I do know that different programs work for different people, so perhaps it all depends on the person using it, eh? The FITT program makes sense, though, so I think I’m going to try this one.

  13. SherylNo Gravatar says:

    Hi, Great blog!. If you would like to incorporate fitness videos single ones or related lists to support a topic of one of your posts or widgets for your side bar, please check out.

  14. It’s unbelievable how many people can’t organize themselves, and just simple start taking action.

    I mean, of course, if you have no idea about how to lose weight (don’t even know any exercises), then yeah, but that’s not true for most of us.

  15. sudartoNo Gravatar says:

    I really like the formula you are about overcoming obesity. Moreover, your formula based research. It’s really good to try in practice. Thank you for the information.

  16. JamesNo Gravatar says:

    For me it depends on where I am, what I am wearing and how much time I have. I try to get in at least 3 days of high intensity, short cardio.

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