Fat / Weight Loss or Burning

Cardio VS Resistance Training – Most Effective for fat loss

©copyright1997 bert seelman


Fat is excess calories (measures of energy) stored on the body. All food ingested has the opportunity to be utilized for current energy and repair demands or stored as fat for future energy needs.


1) Energy – warmth, movement, and brain function
2) Repair – rebuild, repair tissues, and replenish reserves
3) Storage – fat reserves, stored energy for future demands FOOD MAKE-UP AND PRIORITY FOR USAGE
Carbohydrates: Energy – some are simple and quickly utilized, while others are complex and break down more slowly. Carbohydrate foods do sometimes contain limited (incomplete) proteins and can slightly assist in repair. However, they are prioritized as energy sources. The dietary makeup of carbohydrates should be 30% to 60% of the total calories.

Fats: Concentrated fuel – some are beneficial, some are harmful. It is important to note that the near total elimination of fats can induce carbohydrate cravings. These cravings occur due to quicker drops in blood sugar levels. When more carbohydrates are ingested there is an increased need for insulin response from the pancreas. This, in turn, stresses the pancreas and the adrenals which can lead to hypoglycemia and other health complications. A minimum of 2% of the day’s total caloric intake must be unsaturated fats for optimum health. The dietary make-up of all fats should be 20% to 30% of the total calories.

Protein: Repair and energy – complete proteins contain the proper balance for adequate repair and restoring reserves for the immune system and all protein tissues. Protein may be used as energy instead of repair when the body’s energy needs haven’t been met. The dietary makeup of complete proteins should be 20% to 35% of the total calories.

NOTE: Lean tissue (muscle, etc.) requires oxygenation, repair, and energy. These processes increase the metabolism because of energy demands. Fat requires no maintenance.


Food type, food quantity, and frequency of meals are the three most important considerations affecting body composition.

Food types dictate how fast the foods are digested and utilized for energy or repair. Some energy foods will raise blood sugar (energy) levels too high, too quickly. This excess energy will be stored as added body fat.

Quantity of food is the equivalent of energy intake per meal and per day. Most people eat the quantity of food it takes to feel full. Feeling full comes from an adequate rise in blood sugar. This rise comes from food being digested which takes varying amounts of time, depending of food type.

Frequency or timing of meals is important in balancing blood sugar levels. If blood sugar levels are allowed to drop too low for too long, the body will react with the survival mechanism that slows the metabolism. If you are feeling hungry, it is too late. The body is now in starvation mode; this means that the body will store as much future caloric intake as possible for energy needs. The hunger sensation is a delayed response to low blood sugar levels. Too much food, too often, raises the blood sugar levels too high. This excess causes the body to store the extra calories as fat. This is referred to as storage mode. Balancing the blood sugar levels through proper meal timing is essential to regulating the metabolism.

Exercise is an important factor in the reduction of body fat. There are two types of exercise to consider: cardiovascular and resistance (weight) training. The common perception is that cardiovascular exercise is the most efficient way to burn fat. However, properly performed progressive resistance training can add one or more pounds of lean body tissue (muscle) per week. Each pound of added lean tissue burns in excess of 50+ calories per day without added exercise.


Line B shows the effects of three 20-minute sessions of properly performed resistance training. Adding each pound of lean tissue per week increases the total calorie expenditure by 350 calories per week. Within ten weeks, the benefits from one hour of resistance training far exceed those of seven hours of cardiovascular training.

Line C shows that five 30-minute sessions of cardiovascular exercise in addition to three 20- minute sessions of resistance training exceeds the energy expenditure of seven hours of cardiovascular work (Line A) in five weeks.

Properly performed progressive resistance training will give cardiovascular benefits by increasing circulation and lowering the resting heart rate. Increased bone density, metabolism, overall muscle tone, and more resistance to injury are additional benefits of resistance training. It is obvious that cardiovascular exercise is neither the most effective nor efficient method to reduce body fat or fat loss!


1) Schedule regular eating times, i.e., 4 to 5 smaller meals
2) Divide caloric intake evenly throughout the day
3) Balance food types for energy and repair, keep logs for accuracy
4) Avoid consuming large amounts of calorie dense foods, i.e., dairy, starches, fruit juices, sauces, etc.
5) Exercise effectively on a regular basis


1) The client should experience no hunger or cravings during  fat loss
2) Body composition should be tested weekly to show lean is increasing while fat is decreasing
3) Blood chemistry tests to check blood lipid levels, etc.
4) Knowledge – gaining the understanding of how and why changes are taking place
∞ If you are limiting food quantity, you are limiting nutrient quantity.
∞ If you are exercising, you are increasing the body’s nutrient demands.
∞ Supplementation of minerals and vitamins is essential to ensure nutrient demands are met without excess calories being consumed.


∞ One pound of fat equals 3500 calories, or about 36 slices of whole grain bread.
∞ When a pound of fat is on the body, 3900 calories must be spent to get it off! You get 400 calories in interest.
∞ Fat on the body cannot be spot reduced. Energy or fat stores are depleted on an overall basis. This depletion starts at the ends of the body (head and toes), and works toward the mid-section.
∞ When a fat cell is formed on the body, it can be deflated, but it never goes away!

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