THE HIERARCHY OF FAT LOSS

When it comes to fat loss, exercise (especially cardio) seems to get a lot of the attention. Often, when a person’s progress stalls, one of the first things they do is increase cardio duration, frequency, or intensity - sometimes all three! While training is important, to bust through plateaus we need to look at four other things first. Many of the habits and practices presented throughout our programs have a direct positive effect on our ability to carry out the other habits and practices. In order to get the best results possible it’s important to optimize each of these areas.This is what I call the Hierarchy of Fat Loss.

LIFESTYLE & MENTAL HEALTH

When we say lifestyle, we're not talking about someone's taste in fashion or their interior design skills. Instead, we're talking about things like:

• Sleep

• Stress

• Self-care

• Mindset

• Mental health

 

Each of these factors is a brick in your foundation of health and wellness - and they become critically important during menopause. From my perspective, lifestyle and mental health are foundational to physical health and wellness. That's why I've devoted an entire section to the topic of Lifestyle & Mental Health on the Moxie Members Online Blog.

WEEKLY REQs: STRENGTH TRAINING

The NASM Weekly Physical Activity Requirements for Fitness for resistance training (with weights) are:

• Beginning or novice (up to 2 months): 2-3 sessions per week (8-12 per month) with exercises for all the major muscle groups (legs, chest, back).

• Intermediate (between 2 and 12 months): 3 sessions per week (12 per month) if using total body training sessions

• ​Advanced (between 1 and 3 years): 4-6 sessions per week (16-24 per month); these individuals are typically doing a "split routine".

 

If you are doing less than 3 sessions / week at Moxie, we strongly recommend (pun intended) supplementing your training with one of our FREE Online Fitness [Strength] Programs (to be done at home or in a regular gym setting).​

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How Much Physical Activity is Enough?

MATCH YOUR BEHAVIORS TO YOUR GOALS

For best results, you must consistently match your behaviors (i.e., nutrition, sleep, stress management, daily movement, training) to your goals. We recommend jumping right into one of our Habit Change Programs (online) in conjunction with your Personal Training Program:

• Moxie 30-Day Kickstart (free)

• Moxie 30 Days of Balanced Plate (free)

• Moxie Reboot (paid)

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You may also consider 1:1 Nutrition & Lifestyle Coaching - via zoom (additional fee req'd).

WEEKLY REQs: CARDIO

The NASM Weekly Physical Activity Requirement for Fitness for cardiorespiratory training is:

• Moderate-intensity aerobic activity (i.e. brisk walking) - At least** 5 days per week / 150 minutes per week​ OR

• Vigorous-intensity aerobic activity (i.e. jogging or running) - At least** 3 days per week / 75 minutes per week OR

• Any combination of moderate- and vigorous-intensity aerobic activities - 3-5 days per week

 

To help fat-loss clients expend additional calories and improve health and overall fitness, we recommend using cardio training in conjunction with your strength training program. 

 

Check out our FREE 12-Week Cardio Program.​

"ABS ARE MADE IN THE KITCHEN"

Diet / nutrition accounts for at least 70 percent of the health-and-weight loss equation. Movement and regular exercise are important for many reasons, but they don't mean much if the foundation of your nutrition is full of holes.

 

"Cardio" has modest effects on body composition without concomitant dietary modifications. You absolutely must consistently create a calorie deficit if you want to burn body fat. You cannot "out-exercise" a poor diet.

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We recommend adding on a Custom Nutrition Plan ($50).

TRACK YOUR CONSISTENCY

Tracking your progress has been shown to increase the chances of successfully introducing new positive behavior changes. Without a system for tracking your habits, it is hard to measure your performance and stay accountable.

 

By tracking your habits and tasks every day / week, you will see how many days / weeks you’ve stayed on course with your new habits, which is a huge accomplishment in itself! You may choose to use the FREE Moxie 12-Week Consistency Tracker below, or use your preferred habit tracker journal, app, etc.

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Download the FREE Moxie 12-Week Consistency Tracker.

MOXIE MEMBERS ONLINE

FREE subsccription Included with all active personal training plans / packages (Regularly $29/month). At Moxie Members Online you'll find online fitness programming, cardio workouts, travel workouts, nutrition programs, recipes, articles, tips on meal planning & prep, FREE nutrition tools & resources... and MORE!!

 

For more info, click HERE.​

SIGN UP

Head over to the separate Moxie Members Online site by clicking the "Member Login" box above.

 

Once, there, where it says "New to this site?" click "Sign up".

CHECK YOUR EMAIL 

Within 24 hours, you will receive an email with the subject, "Moxie Members has approved your membership request."

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Once your request is approved you'll have exclusive access to the separate Moxie Members Only site as long as your are an active member.

 

Explore. Learn. Enjoy!