Coastal Connection Blog

Langley, Walnut Grove and Surrey's constant source of quality information in the Personal Training, Fat Loss, Strength and Conditioning, Fitness and Nutrition fields.

Fat Loss; Its time to face facts!

With summer’s inevitability we thought it appropriate to write a quick blog update on fat loss. I mean, really, who wants the stuff....? This post will shed light on some magnifying_glassgenerally accepted fat loss methods that simply just don’t work; but more importantly what does. Firstly, I would like to thank Alywn Cosgrove for providing the muse for this post.  Seeing him speak at a Perform Better conference recently was nothing less than eye opening and inspiring.  My hope is that the research presented will put an end to your fruitless fat loss methods.  You can achieve significantly more in less time than you thought.

Let’s keep in mind this is dealing solely with fat loss, not ½ marathon performance, not how much weight you can lift, nor even maintenance. The sole focus is significant fat loss. And as stated above, who wants the stuff?   


Spend a few minutes and look at the information below, we have boiled it down so you can  clearly see that if fat loss is your goal there are two routes; the old way – whic h  doesn’t work or the new, significantly more effective way! 



Ok let’s get right to what the research is saying:

  • Steady state cardiovascular exercise adds next to nothing toward weight loss when added to dieting. 
  • Time spent on interval training creates more fat loss than   twice as much time spent on steady state cardio.  Why? - Yo u burn more calories all day afterwards.  And  it builds muscle, boosting your metabolism.
  • Strength training by itself creates more fat loss than steady state cardio by itself.
  • Proper nutrition is more important than exercise for weight loss, but strength training and interval training will help get more weight off and keep it off! 


Here is some of the specific studies:

  • In a 3 month study, women exercised at 78% of their max heart rate for 45 minutes, 5 days a week and lost no more weight than those who dieted alone!
    Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN, Influence of diet and/or exercise on body composition and cardio respiratory fitness in hamster_wheelobese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.
  • In a 6 month study, subjects did 50 minutes of cardiovascular exercise 5 days a week, and lost no more weight than those who dieted only.
    Redman et al. Effect of calorie restriction with or without exercise on body composition and fat distribution. J Clin Endocrinol Metab. 2007 Jan 2.


  • McTiernan et al had subjects perform 60 mins of aerobic training for 6 days a week for one year. Yes you read that right 6 hours a week for year totalling 52x6= 312 hours of exercise, now that is a lot of hours on the treadmill, stairmaster or elliptical. The results of the exercise group vs the control group (who basically did nothing), lost an average of 3.5lbs for the year. You would have to be crazy to think that this is good cost vs benefit ratio. I mean over 300 hours of exercise for just over 3lbs of fat; no thanks that's insane!     -  McTiernan et al. Exercise Effect on Weight and Body Fat in Men and Women. Obesity 2007 June - 15:1496-1512.toad-insane
  • In another study, 20 weeks of endurance training cost subjects 28,861 calories, while 15 weeks of interval training caused subjects to burn 13,614 calories, yet the interval training subjects showed 9 TIMES greater subcutaneous fat loss (when corrected for energy cost) that the endurance group.
    Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
  • Another study compared 3 times a week training for 15 weeks, 20 minutes of interval training vs. 40 minutes of steady state training. Both groups ate the same. The interval training group lost 5.5 pounds of body fat and increased lean mass. The steady state actually  gained an average of 1 pound of fat!
    Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Jan 15.


At this point if you are not questioning your steady state run or bike rides or elliptical sessions for fat loss, I am starting to question whether you really want the fat off or not. Iskinny-jeans mean the argument is not even close at this point. Now don’t get me wrong, sprint intervals, heavy resistance training and proper nutrition are not easy, but it can be done. We can help you get there, nutritional guidelines, Group H.I.T. (High Intensity Training) classes, and proper strength training programs designed for you as an individual give you the scientifically and in the trenches, results proven fastest way to rid your body of unwanted fat. Do you have a wedding you would like to look like a million bucks for, how about a summer vacation involving a bikini or bathing suit? Or what about just getting into clothes or jeans that have been sitting on the ‘skinny’ pile for too long?

Is there hard work involved…. Yes. There is no easy way out, but what we do offer is the support, encouragement and accountability to realize the results we know are possible. 

**Recent Coastal Fitness client testamonial on High Intensity Training**

A couple months ago, I started HIT sessions, and BAM, energy is up and weight is down, it was amazing how quickly the results of the intense running showed.  If you want to maximize your workout time, I strongly recommend HIT sessions.   Eating right has an enormous impact on your training, however, HIT is absolutely the best way to both lose weight and gain energy and can be applied to any kind of exercising.  Good luck to all you hard working to hard bodies out there.  Don't give up on working hard, just give up the idea that your workouts have to be long, arduous, and pain staking, they don't, it can happen in half the time with HIT."

- Geri Robertson (Fabulous at 50)


Sign up for a H.I.T. class today, get a nutritional consultation or start in on some personal training sessions today to ensure your summer body is the one you want. Click the 'Contact' tab at the top of the page to get started today!


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After training on my own with limited results, I started training with Ryan and finally started to see change! He is knowledgeable and passionate about training and is very good at modifying my workouts to reach athletic objectives both in the gym and beyond.


Disclaimer: Specific results may vary from person to person.