What's the Best Way to Lose Fat?

Cardio or Weights?   What Burns fat best?


By:  Roy Khoury

I get a lot of questions as to how to best lose weight.  Most people ask but do not give full thought to that question.  Weight loss is easy, you can stop eating, cut off a limb (of course I am kidding), over train with cardio, etc, but is that what you are really looking for?  Most people say they want to lose weight, but mean they want to lose body fat.  Losing fat gets can be little tricky but science tells us the best answer is to build muscle in order to lose fat.

In order to ensure that body fat is lost and stays off, I suggest weight training in combination with high intensity interval training (HIIT), and of course having a solid eating strategy!


Your best to approach to weight training is high intensity.  Your level of focus and intensity with your weight work will be the determining factor to whether or not your body will change.  Your weights should be heavy enough to perform strict form for a given time period or rep range.    I normally like training for time with sets lasting in the 30 sec to 1 minute range (depending on the clients ability) to influence strength and muscle growth.   Typically I train people in multi-joint movements and/or compound sets (different body parts back to back) depending on the clients ability and familiarity with movements.  The actual “weight lifting” time varies from 30-45 min max.


High Intensity Interval Training is the best form of “cardio” that people can do.  As mentioned before the point in high intensity, short intervals.  This should be difficult and for a beginner will not usually last more than about 10 min, 3 times per week for about 4-6 weeks.  I will of course change the variables of time, duration, intensity, and type of cardio to be performed depending on the client’s needs and abilities.  A basic framework for instruction is a 3:1 ratio of rest to work; example

-          Treadmill

  • Walk for 1 ½ min
  • Run for 30 sec
  • Repeat 5 times.

Start at a walking pace (for most people around 3 mph- 3.5 mph) for the first minute and a half, then increase to a run pace for 30 seconds (anywhere from 5 mph- 10 or more depending on your abilities).  Then back to a walk pace and so on.  The idea is to give the body a high level of demand over a short period, let it recover and repeat.  Remember this is not meant to be a marathon type of cardio, you should be pretty ”spent” by the time you are done.

Beyond your HIIT Training, if you have extra time and are trying to burn extra calories you can spend extra time on steady state cardio (usually what most people think of, 1 continuous speed for a predetermined time).  This will serve as a good cool down from you HIIT session.

As a trainer, I always change things up to meet a client’s needs and goals.  If you would like more information please email me:  rkhoury@rfktraining.com!

Born to Run

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

Hey guys,

I just finished reading a great book called Born to Run by Christopher McDougall a couple weeks ago.  It was a really fun and easy read about ultra marathon runners, barefoot running and a pretty crazy sounding tribe from Copper Canyon in Mexico.  As quoted by the author, it’s a book about “drunk, invisible, barefoot ultra marathon runners”.  It was quite a fun read.

If you’re at all interested in running, or wondering why you get hurt running, or just want a fun, quick, inspirational read to get you back into training, check it out.

For a recap from The Daily Show click here.  It originally aired on 8/18/09, if you’re a fan of the Daily Show you’ll enjoy the interview, it’s only about 6 min long.