{"id":72357,"date":"2020-11-06T10:20:39","date_gmt":"2020-11-06T15:20:39","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=72357"},"modified":"2020-11-06T10:32:01","modified_gmt":"2020-11-06T15:32:01","slug":"exercise-hierarchy-for-fat-loss","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/exercise-hierarchy-for-fat-loss\/","title":{"rendered":"exercise hierarchy for fat loss"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"72357\" class=\"elementor elementor-72357\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61d7b28 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61d7b28\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2097e07\" data-id=\"2097e07\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71815c6 elementor-widget elementor-widget-text-editor\" data-id=\"71815c6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u201cI know I need to do more cardio to get lean.\u201d\u2063\u2063<br \/>\u2063\u2063<br \/>\u201cWhy would I take a walk when I could burn thousands of calories in class?\u201d\u2063\u2063<br \/>\u2063\u2063<br \/>\u201cI want to lose fat &#8211; not build muscles!\u201d \u2063\u2063<br \/>\u2063\u2063<br \/>\u201cI keep my weight under control when I run, so I just keep doing that. \u2063\u2063<br \/>\u2063\u2063<br \/>Hrm. Let\u2019s talk about it. \u2063\u2063<br \/>\u2063\u2063<br \/>When it comes to exercise for fat loss, there is a rough hierarchy of where you should spend your time. Of course, the best routine for you will be the one that you enjoy and can be consistent with, but understand that different activities yield different results.\u2063\u2063<br \/>\u2063\u2063<br \/>Want a strong, curvy physique?\u2063\u2063<br \/>Want a higher metabolism?\u2063\u2063<br \/>Want a solid core?\u2063\u2063<br \/>Want to burn fat in your sleep?\u2063\u2063<br \/>Want to appear leaner or more defined?\u2063\u2063<br \/>\u2063\u2063<br \/>\u2026it\u2019s not gonna come by sweating buckets in spin class. \u2063\u2063<br \/>\u2063\u2063<br \/>You gotta spend time building your exercise routine around strength training while [optionally] adding other activity on top. \u2063\u2063And the real kicker? Nutrition needs to match that activity. You can\u2019t be eating like bird to look, feel and perform like athlete. \u2063\u2063<br \/>\u2063\u2063<br \/>Here are some other things I want you to notice about the pyramid:\u2063\u2063<br \/>\u2063\u2063<br \/>&gt;&gt; Steady state cardio activity is the least important place to put your efforts &#8211; and yet somehow, is the first thing people think about for fat loss. \u2063\u2063<br \/>\u2063\u2063<br \/>&gt;&gt; Your active hours of the week should be varied. Just because you have 9 hours per week to work out doesn\u2019t mean you should spend them all strength training.\u2063<br \/>\u2063\u2063<br \/>&gt;&gt; Bootcamp-style and functional fitness classes can include a mix of weights, higher and lower intensity cardio.\u00a0<span style=\"font-size: 16px; color: var( --e-global-color-text ); font-family: var( --e-global-typography-text-font-family );\">Unfortunately, you\u2019re likely missing out on the benefits of a structured weight training program and probably not seeing the results you could be by reworking your routine.\u2063\u2063<\/span><\/p><p>&gt;&gt; The hours spent outside of formal exercise are almost more important than the hours spent doing formal exercise. Seek opportunities to move your body all the time. \u2063\u2063<br \/>\u2063\u2063<br \/>&gt;&gt; I didn\u2019t say \u201chierarchy for weight loss\u201d. Weight loss + fat loss are distinctly different. You may not even know what a comfortable and appropriate weight is for you while you build muscle through challenging strength training.\u2063\u2063<\/p><p>Do you need an exercise audit?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72b250f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72b250f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-2b6458a\" data-id=\"2b6458a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-fe52fdb\" data-id=\"fe52fdb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c800f35 elementor-widget elementor-widget-heading\" data-id=\"c800f35\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/emilyfieldrd.com\/work-with-us\/\">learn how much food is right for you with a personalized macro calculation<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-a3827ee\" data-id=\"a3827ee\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e35079a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"e35079a\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/emilyfieldrd.com\/macro-calculation\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">hire my team for personalized macros<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-c6fdb53\" data-id=\"c6fdb53\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>When it comes to exercise for fat loss, there is a rough hierarchy of where you should spend your time. Understand that different activities yield different results.\u2063\u2063<\/p>\n","protected":false},"author":3,"featured_media":72313,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[147,142],"tags":[],"class_list":["post-72357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit-change","category-macro-tracking"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/72357"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=72357"}],"version-history":[{"count":6,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/72357\/revisions"}],"predecessor-version":[{"id":72363,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/72357\/revisions\/72363"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/72313"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=72357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=72357"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=72357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}