One step at a time

Hey there, time traveller!
This article was published 12/08/2023 (971 days ago), so information in it may no longer be current.

Losing weight isn’t rocket science, but it’s not a piece of cake either. If you’re aiming to shed some pounds this month, let’s break it down into three easy-to-follow steps in today’s column.

1. Walk your way to success: You might be surprised with the impact of walking on your fat-loss journey. Incorporating 10,000-12,000 steps into your daily routine can make a significant difference. Whether you choose to do it all at once or weave those steps in throughout the day, it amounts to approximately 45-60 minutes daily. No small feat. But mini 10-minute walks add up. You can even turn those Zoom meetings or calls into productive walking sessions!

2. Embrace the power of weightlifting: When it comes to losing weight, it’s not just about lowering the number on the scale. We want to lose body fat while maintaining muscle mass. This is where weightlifting comes in. Engaging in weightlifting sessions three to four times a week can work wonders for your transformation. In fact, research has shown weightlifting helps preserve muscle while shedding fat. It’s about quality, not just quantity.

3. Caloric awareness and tracking: Ever heard the saying, “You are what you eat?” Well, it holds some truth. To effectively manage your weight, it’s essential to keep track of what you’re consuming. This doesn’t mean you have to be obsessive about it — thanks to modern technology, it’s easier than ever.

Now, let’s dive into the details a bit further.

Nutritional insight: When it comes to calories, understanding the basics can be a game-changer. A simple calculation involves multiplying your body weight by a factor of 10-12. This provides you with a calorie “range” to aim for, ensuring consistent fat loss. Additionally, if you’re looking not just to lose weight, but to specifically target fat loss, multiply your body weight by a factor of 0.8-1. This will give you a protein goal in grams to strive for each day. This balance ensures you’re fuelling your body right and losing sustainably.

Weight-training strategy: I’m often asked about the “best” training programs. Instead of focusing solely on one-size-fits-all, let’s delve deeper into strategy. The “just-one-more” mindset is a game-changer. In each workout, strive for just one more rep, set or small increase in weight. It might seem like a minor step, but across multiple workouts, it adds up to substantial progress. This approach helps you maintain consistent growth and improvement over time.

Progressive overload and structured workouts: Building a lean and strong body isn’t about random workouts thrown together haphazardly. It’s about a strategic approach that involves progressive overload — increasing your strength and reps over time. Muscle preservation and growth thrive on structured routines. Instead of chasing the latest fitness trends, focus on the basics that have stood the test of time. Those exercises are the ones that fit nicely into movement patterns you’ll need in your everyday life, which include:

• Upper-body push: bench press and pushups

• Upper-body pull: rows and pull-ups

• Hip hinge: deadlifts, good mornings or kettlebell swings

• Squats: front squats, back squats or goblet squats

• Loaded carry: farmer’s walk

• Everything else: single-leg exercises and core exercises

The journey to success: The path to effective fat loss isn’t paved with shortcuts or quick fixes. It’s about making conscious, sustainable choices that align with your goals. Small steps lead to significant changes, and progress is your constant companion. Visualize the progress you’ll make a year from now — lifting more weight, performing more reps — and envision the transformation it’ll bring to your body and mindset.

Remember, it’s not about dramatic shifts or drastic sacrifices. It’s about consistency, balance and embracing the journey with open arms. If you’re prepared to dedicate yourself to these steps, you’re well on your way to a healthier, leaner you.

How to train for longevity

What if your goal isn’t solely to lose pounds, but to live as healthily as possible?

Three types of exercise are highlighted in recent research: Zone 2 training; VO2 max training; and strength training (with a focus on developing grip strength).

I recently had a full diagnostic done at Pure Lifestyles that tests your fitness level for your age group in a number of longevity-related categories — VO2 max, grip strength, lung capacity and so on.

Here’s me in the above photo getting my butt kicked on the VO2 max test where I maxed out at 56 ml/min/kg (top seven per cent percentile for my age group, 30-39), even though I don’t do any running in my routine.

The outcome from all this testing? A predicted longevity of 90 years. I’ll strive to get that to 100 next time. Ha!

Allow me to unravel the mystery behind why my VO2 max is high despite little deliberate cardio.

The secret lies in the very heart of our “defy death” protocol I’m about to share. It’s simple but not easy.

This holistic approach has proven to be a game-changer for all our clients, including myself.

Here’s a glimpse of what science suggests is optimal each week for prolonging life:

1. Zone 2 cardio: Engage in 150-200 minutes of purposeful cardiovascular activity each week. From brisk walks to parking a bit farther away, and even incorporating light jogs, these efforts consistently yield remarkable benefits. Just think more movement here.

2. Strength training: Amplify your strength and resilience with at least three targeted sessions every week. By varying rep ranges across different phases, you’ll continuously challenge your body, fostering growth and adaptation. If you don’t use it, you lose it when it comes to muscle tone.

3. VO2 protocol: By engaging in this exercise just once a week (or bi-weekly if recovery is limited), you’ll enhance your cardiovascular capacity and push your boundaries like never before. VO2 max is directly linked with longevity. A low-barrier way to do this is on a stationary bike or treadmill where you progress the speed in one- or two-minute blocks until you reach your maximum heart rate that you can’t sustain for the full time period.

4. Exercise ‘snacks’: Elevate your journey with mini-mobility work every other day. These quick bursts of activity inject energy and vibrancy into your routine, but also keep your joints pliable and muscles supple.

5. Optimized diet: This is the most individualized aspect so I won’t be making specific recommendations here. But we do know it’s a good decision to fuel your body with a diet rich in protein (to prevent muscle atrophy with age) and not to overeat (so blood sugar and body fat stay in a healthy range).

Mitch Calvert is a Winnipeg-based fitness coach who has helped more than 1,470 people transform their bodies and lives over the past decade. Visit mitchcalvert.com to grab a free copy of his metabolism jumpstart or drop him a message to get direct coaching.