You burn fat by being in a caloric deficit—this means consuming fewer calories than your body burns. While physical activity can help create or enhance this deficit, it’s important to remember that nutrition is the primary driver of fat loss. Exercise plays a supportive, but crucial, role.
To dismiss plyometrics entirely as useless is an oversimplification. Plyometric exercises—like box jumps—are excellent for improving explosive power, speed, and overall sports performance. I use these with clients frequently who are looking to improve both strength and explosivity. They are also beneficial to bone density and they also look really fucking cool on Instagram.
That said, exercises like jumping jacks and burpees fall under the category of burning calories rather than achieving a specific goal. These can be somewhat useful for general physical preparedness, but I don’t love the fatiguing aspect of them. Remember: choose wisely based on your goals.
When it comes to cardio, while it may not be the most efficient fat-burning tool, it’s vital for your cardiovascular health. A strong heart and lungs allow you to perform better in all aspects of fitness, including weight training. Plus, activities like steady-state cardio or HIIT can complement your caloric deficit strategy by burning additional calories. To say rowing is only exhausting is borderline irresponsible.
I’m a huge advocate for weight training. It’s my passion, and I look forward to it every single day. But here’s the reality check: you don’t get shredded solely by lifting weights. Getting lean is a direct result of dialing in your nutrition—weight training enhances the process by shaping your body and helping you build and maintain muscle mass while you shed fat.
As a reminder: choose your workouts and exercises based off of your goals.
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