The study lasted 10 years. Results:
“Researchers found that those who reported jogging or brisk walking 2 to 4 hours a week cut their risk of developing Metabolic Syndrome [a combination of risk factors for obesity, cardiovascular disease and diabetes] by 35 to 50 percent.” Wow.
Remember, that’s WALKING. As fat-loss expert Jon Benson notes, “2 hours a week of brisk walking equals less than 90 minutes a week of resistance [weight] training from a metabolic standpoint.”
Why? Because when you use weights, especially with our F4X method, you amp up stress. And that means your exercise time should be less. So…
Fat-burning tip #1: Get 90 minutes a week of F4X weight training most of the time. If you only get 60, you’re still doing great, but you may want to hit a 45-minute brisk walk during that week as well. To be sure you’re getting it done…
Fat-burning tip #2: Post a calendar on your fridge and log your workouts; you can see at a glance how much you’ve exercised in a given week.
For example, this week you may have Monday, “30 minutes: Weights.” Wednesday you may have missed the gym, but you made it on Thursday—“30 minutes: Weights.”
So by the weekend you look and see that you’ve only logged 60 minutes of resistance exercise. No problem, hit a brisk 45-to-60-minute walk to make up the difference on the weekend. (I like to take my dogs out for a long one on Saturday or Sunday anyway.)
Then hit the gym again Monday for a fresh start.
Of course, you can add in brisk walks any time; they’re not stressful and can help you burn more fat—even if you’ve made your 90 minutes of weekly weight training. Just remember that the fiercest fat-torcher is hitting the weights Old School New Body style.
Train smart, be well, live long.
Co-creator of Old School, New Body