Losing Weight


Many new years resolutions are made by folks wanting to lose weight. People think that the only way you can lose weight is to run. While I myself am a big runner and love endurance sports, that is not the only way to burn fat and get results. There are many ways to lose weight. The key is to finding a routine that works with your schedule and workout style.

In order to lose weight by running, you have to challenge your body. This doesn’t necessarily mean running a longer distance. You must change up your running patterns.  Instead of running 3 miles at a consistent 9 ½ minute mile, switch your pace.  On day one, do a hard run for 30 seconds, then recover (jog or walk) for 30 seconds. Switch back and forth for the full 3 miles. On day two, go 40 seconds hard run with 20 seconds recovery. Or go by distance – one day run ¾ mile hard and ¼ mile at a jog or walk recovery until the run is finished.  On the treadmill, change up the speed and elevation from time to time.  The goal is to keep the body guessing. Once you take the guesswork out of the workout, your body knows what to expect and it adapts; therefore guaranteeing your results will not be as great.

If running is not your thing, get your fat burn in the gym. High intensity workouts are the way to go.  A great example of this is a tabata workout. Try 8 rounds of 20 seconds on and 10 seconds rest. Choose two exercises for each set. A great example is squats and push-ups for an 8 round set. Try the following:

  • 20 seconds of squats
  • 10 seconds rest
  • 20 seconds push ups
  • 10 seconds rest
  • Repeat 3 more times each exercise.  
  • Total of 4 min sets.

This sounds easy but it will challenge you.  Why? It’s a lot of getting up and down which gets your heart rate up, which in turn burns fat! Your body will constantly be guessing. For the next set, try burpees and sit-ups.  Again, constant getting up and down plus the high heart rate from burpees will keep your body guessing.  Then move to curls to shoulder press, followed by flutter kick.