{"id":75807,"date":"2021-07-20T13:58:00","date_gmt":"2021-07-20T18:58:00","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=75807"},"modified":"2021-07-20T15:01:17","modified_gmt":"2021-07-20T20:01:17","slug":"where-to-spend-your-time-to-get-lean-strong","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/where-to-spend-your-time-to-get-lean-strong\/","title":{"rendered":"where to spend your time to get lean + strong"},"content":{"rendered":"\t\t
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\u201cI know I need to do more cardio to get lean.\u201d\u2063\u2063\u2063
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\u201cWhy would I take a walk when I could burn thousands of calories in class?\u201d\u2063\u2063\u2063
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\u201cI want to lose fat – not build muscles!\u201d \u2063\u2063\u2063
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\u201cI keep my weight under control when I run, so I just keep doing that. \u2063\u2063\u2063
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Hrm. Let\u2019s talk about it. \u2063\u2063\u2063
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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 different activities yield different results.\u2063\u2063\u2063
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Want a strong, curvy physique?\u2063\u2063\u2063
Want a higher metabolism?\u2063\u2063\u2063
Want a solid core?\u2063\u2063\u2063
Want to burn fat in your sleep?\u2063\u2063\u2063
Want to appear more defined?\u2063\u2063\u2063
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\u2026It\u2019s not gonna come by sweating buckets in spin class. \u2063\u2063\u2063
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Spend time building your exercise routine around strength training while [optionally] adding other activity on top. \u2063\u2063\u2063
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And the real kicker?\u2063\u2063 Your nutrition needs to match that activity. You can\u2019t be eating like bird to look, feel and perform like athlete. \u2063\u2063\u2063<\/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

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Also notice:\u2063
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>> steady state cardio activity is the least important place to put your efforts – and yet somehow, is the first thing people think about for fat loss. \u2063\u2063\u2063
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>> 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\u2063
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>> bootcamp-style and functional fitness classes can include a mix of weights, higher and lower intensity cardio. Unfortunately, you\u2019re likely missing out on the benefits of a structured weight training program and probably not seeing the results you could be.\u2063\u2063\u2063
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>> the hours spent outside of formal exercise are almost more important than the hours spent doing formal exercise. Seek opportunities to move your body a lot of the time. \u2063\u2063\u2063
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>> I didn’t say “lean”, I said “lean + strong”. 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\u2063
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Do you need to do 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

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calculate your macros with my free guide<\/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
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tclick here for the DIY Macros Guide<\/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
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<\/div>\n\t\t<\/div>\n\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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

When it comes to exercise for fat loss, there is a rough hierarchy of where you should spend your time. Prioritize strength training while [optionally] adding other activity.<\/p>\n","protected":false},"author":1,"featured_media":75765,"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":[147,144],"tags":[],"class_list":["post-75807","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit-change","category-health-behavior-change"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/75807"}],"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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=75807"}],"version-history":[{"count":4,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/75807\/revisions"}],"predecessor-version":[{"id":75811,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/75807\/revisions\/75811"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/75765"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=75807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=75807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=75807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}