Module 18: The Fat Loss Hack Nobody Talks About
In previous weeks, we've talked a lot about fat loss.
We've talked about diet -- why most people set their calories far too high when trying to lose fat... and why an aggressive caloric deficit and/or fasting is the ideal way to lose body fat quickly.
We've talked about the multitude of resistance training programs you can use to preserve muscle mass and build lean muscle while dieting. We've touched on conditioning -- why "just a dab will do ya" and how to accelerate fat loss with short sprints.
And we've talked about supplements -- why most are pure garbage when it comes to fat loss and why caffeine/coffee may be the only supplement you need for fat loss.
It sounds like we've covered nearly everything when it comes to fat loss. But there's one "hack" that I haven't shared with you yet. In fact, it's a fat loss "hack" that almost NOBODY talks about.
I call it "Low Level Activity."
Here's the deal:
I see lots of people that "kill themselves" in the gym but still look soft and lumpy. Part of that is diet, obviously. But the other part is that no matter how intense your workout, 60 minutes of activity will not "undo" 23 hours of in-activity.
And unfortunately, our society is set up to virtually guarantee that we're inactive almost 23 hours a day. If you work at a desk job, that's roughly 8 hours of sitting per day. Tack on 8 hours of sleep. 1-2 hours of driving and an hour in front of the tv at night and as you can see we've already racked up nearly 20 hours of motionlessness.
The solution?
Something I call "sweat-less activity."
Here's how it works: You pick and exercise and a daily rep target. The rep target will depend on the difficulty of the exercise. For standard push-ups, sit-ups 0r bodyweight squats, I like 200 reps per day as an initial target.
For chin-ups/pull-ups, dips or advanced push-up variations, use 50 as an initial target.
I once did an experiment where I did 500 kettlebell swings per day for 10 days. That was a very high volume experiment, you can use higher reps as well.
Your "daily task" is to complete that number of reps per day. Spread out the reps through the day and never get to the point where you are out of breath or sweating.
Hence "sweat less activity."
So if you're opting for 200 push-ups a day, you might do 20 right after waking up, another 20 after your coffee, 20 more before you get in your car, 2o during your lunch break, etc.
In the beginning you may have to spread these so that you're doing a set of 20 almost every hour. But you'll see results quickly and you'll soon find you can knock out sets of 25, 30 and then eventually 50 in a set without much trouble.
This might not seem like much, but I'm convinced this kind of daily activity can have a bigger impact on your physique (and your health) than even the most brutally hardcore gym session.
There's science to back in up to. In a Japanese study, researchers had teenage athletes perform 100 bodyweight squats per day. After 8 weeks the athletes lost significant body fat AND added lean muscle mass. And these were highly active teenage athletes -- had they done the study on couch potatoes I suspect the results would have been even MORE dramatic.
For older guys/ladies, I think the practice of daily "sweatless exercise" could have an even more astounding effect. We have countless studies now on all the negative effects of sitting or pro-longed inactivity.
So it stands to reason that increased activity could lead to better quality of life and powerful anti-aging properties for older man and women.
Set A Cue
The key to making this all work is to set a cue. Pavel Tsatsouline talks about having a door jamb in his childhood kitchen that was perfect for chin-ups. His father had the kids knock out 2-3 chin-ups every time they walked through the kitchen.
You could buy a cheap watch and set an alarm to go off at the top of the hour during the day. Every time it beeps, you do 20 bw squats.
Or it could be as simple as knocking out 10 wall push-ups every time you use the bathroom. Whatever you decide, pick an exercise, pick a daily target and get started.
I think you'll be amazed by the results.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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