“Fat loss is not a physical challenge, it's a mental one” - Anonymous

In the fitness space, strength is king.

It builds muscle, allows you to push more weight, aids in everyday tasks (like bringing 17 bags of groceries in the house on one trip), and actually is superior for fat loss than regular cardio.

I know what you’re thinking…

Doesn’t cardio burn more calories?

Yes it can, if you do a ton of it.

So if you were to do 60 minutes of cardio at low intensity or a moderate pace, you’ll burn a decent amount.

(I don't know about you, but I don't want to walk on a treadmill and stare at the wall for 60 minutes if I don't have to.)

What if I told you, you could burn calories AND get stronger and build muscle at the same time – all while keeping your metabolism pumping throughout the rest of the day?

Now I’ve got your attention.

Good.

Here’s 5 ways you can maximize your fat loss efforts without doing cardio.

[1] Get on a STRUCTURED lifting program. Going to the gym and just doing whatever you feel like doing that day will only get you so far. You HAVE to get on a program with some sort of structure that aligns with what you're looking to accomplish. Checking off the "I go to the gym" box doesn't mean you're going to get results. It just means yo go to the gym.

[2] Lift weights. HARD. The key here is INTENSITY. Don’t just go through the motions. Shoot to hit failure or just below failure on your last 2-3 sets for each exercise. One way to make sure you're training hard enough is to lift with a friend or invest in a coach.

[3] Take short breaks. No more 5 minute breaks in between sets. Stop scrolling your phone or chatting with your buddies. It’s a waste of time and brings your heart rate down. Ideally you’d want your heart rate elevated throughout the workout. Shoot for 60-90 second breaks in between sets.

[4] Add a strength-based conditioning exercise in between sets. A few of the guys that I coach online opt to use a portion of their break time to add a low intensity conditioning exercise to boost metabolism and keep their heart rate up. Use “weights based” exercises that actually help boost strength. Think kettlebell swings, battling rope, medicine ball slams, sledge hammer sings, tire flips, etc. If your break is 90 seconds, maybe use the first 30 seconds of that to hit one of these exerises.

[5] Track your calories -- everyday. Yes, I know it's a pain in the ass. Yes, I know you don't want to track forever. (You won't have to.) But answer this questions for me -- "How is NOT tracking your calories working out for you?" See, you want what's "convenient". You want what's "easy". You want the end result without taking responsibility for where you are now and what it's going to actually take to get there. In order to get the results you've never gotten, you're going to have to do what you've never done.

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