“Take the stairs. Walk 10,000 steps a day. Go for a long bike
ride.” For general health, this is all fine advice. But, if you want to
achieve long-term fat loss, you have to exercise in a way that
activates your hormones.
The key is increasing exercise resistance — versus duration or
frequency. You can do this with targeted resistance training requiring
no more than 10 minutes, two times a week.
I recommend a high-intensity-interval-training (HIIT)
program that includes “eccentric” muscle contractions. It works your
muscles so deeply that you will be sore for two to three days afterward.
Concentric weight-lifting moves (where the muscle contracts) tend to
get the most attention, but research shows that lowering weights (the
eccentric action where the muscle extends) enables us to generate more
force and activate more of our fat-burning muscle fibers.
That’s why all my favorite exercises involve eccentric moves — leg
presses, seated rows, chest presses, and overhead shoulder presses.
My own weekly exercise routine consists of doing just one intensive
set of eccentric exercises for my legs, back, chest, shoulders, and
abdominals. I then do about 15 minutes of yoga-inspired stretching.
I’m all for moving your body however else you like — walking, hiking,
dancing, biking. Just don’t rely on those activities to help you burn
fat.
Conventional cardio builds aerobic conditioning but doesn’t work well
for long-term fat loss because it does not engage the hormone-shifting
muscle fibers that help to regulate whole-body metabolism.
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