Sam Wood on how you can train less and lose more weight

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Now that I have your attention, let me assure you that this was not a clickbait headline.

This is in fact real.

The fastest and most consistent weight loss results – and, perhaps equally as importantly, those that lose weight and keep it off – don’t come from people that attempt to train for 6-10 hours per week.

When it comes to losing weight and making progress, it’s all about training smarter, not necessarily harder or longer. I definitely believe that you are better off training at a higher intensity for a shorter period of time over spending an hour in the gym doing a half-assed workout.

By the same token, you’re better off having four quality training sessions per week than seven average ones. I know that it can be difficult to take a rest day or even a couple, particularly when you are a bit obsessive about your training, but it’s essential.

If you have a well-designed program where the quality of your sessions is more important than the quantity, you will actually accelerate your progress and have more time to spend outside of the gym.This is why my own personal workouts and the workouts in my 28 by Sam Wood program go for 28 minutes. Mentally, it is the perfect number. It’s just under the 30 minute barrier that lots of people find challenging, but it’s long enough that you can still get results.

High intensity interval training combined with some form of resistance training is the most effective way to exercise when it comes to weight loss, and 28 minutes is an amount of time that most people can maintain a high work rate for. It’s important to remember training is merely one component of weight loss. You should absolutely be moving your body in some way every day, but if you’re neglecting your nutrition, sleep, stress management and recovery, you are hindering your own progress.

If you have nailed these other key pillars of your health and training is the last piece of your weight loss puzzle… make every workout count instead of counting every workout, and let the results speak for themselves.



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