Your Fat Loss Formula: Nutrition First, Weights Next, Cardio Last
Craig McBreen • April 1, 2024
Cardio improves your health but isn’t the best way to shed pounds.
Prioritizing nutrition combined with resistance training is!
Your aim should be to build muscle using resistance training.
Why?
- If you try to lose weight but skip resistance training you’ll lose fat and muscle.
- Losing muscle is not good, especially if you're over 50. Muscle loss leads to weakness, deteriorating health, and ultimately, a lack of freedom.
- Reduced muscle mass is associated with diminished insulin sensitivity, a critical marker for metabolic health.
Muscles play a crucial role in glucose metabolism by absorbing glucose from the bloodstream for energy or storage.
When you have more muscle mass, your muscles have a greater capacity to uptake glucose, which helps regulate blood sugar.
All good!
So, if you are trying to lose weight… use weights!
In any weight-loss strategy, resistance training is indispensable.
Even if you are new to fitness or have a lot of weight to lose, you can shed body fat and build muscle.
The lesson: There are more effective ways to lose weight than focusing solely on cardio for exercise.
While training for a marathon, I didn’t lose weight.
But when I reduced cardio and did more resistance training, the pounds did start coming off.
Diet played a role too, but it showed me the power of weight training for shedding excess weight.
Most people think this is the way to lose weight:
- Focus on cardio
- Do a little resistance training
- Eat right
When they should be doing things in this order:
- Prioritize nutrition
- Focus on resistance training
- Include cardio but in moderation
The wrap: Focus on eating right and resistance training for optimal results.
- Don’t skip cardio but don’t make it your primary focus.
Ready to take charge of your fitness journey and achieve your weight loss goals?
Prioritize nutrition and resistance training to build muscle and burn fat effectively. Don't neglect cardio entirely, but shift your focus towards a balanced fitness routine.
Want personalized guidance to kickstart your fitness journey?
Contact me today and let's create a tailored training plan to help you reach your goals!
Disclaimer:
This individual personal training program is designed and overseen by a certified personal trainer and is for informational purposes only. I am not a certified pickleball coach, and this program is not created or endorsed by a certified pickleball coach.
Please consult your doctor before starting any exercise program, especially if you have any existing health conditions.
While this program focuses on building strength, mobility, and agility, which can complement your pickleball game, it is not designed to replace professional pickleball coaching.
Remember to listen to your body, modify exercises as needed, and prioritize safety.
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Let’s explore Fort Collins' prime locations for outdoor workouts, from city parks to scenic trails. Whether you’re into bodyweight training, calisthenics, running, or hiking, Fort Collins has many options for fitness enthusiasts. We’ll start with the city’s top outdoor spots featuring dedicated workout stations. Fort Collins Parks with Fitness Courses for Bodyweight and Calisthenics Lee Martinez Park 600 N Sherwood St, Fort Collins, CO 80521 Lee Martinez Park in Fort Collins has an impressive calisthenics park perfect for outdoor workouts. Situated in the northern part of the city near the scenic Poudre River bike paths, this is a great place to fit in a bodyweight workout. The equipment, including monkey bars, pull-up bars, parallel bars, and adjustable-height straight bars, offers exercises for various muscle groups. Amenities like a sit-up table, balance beams, and a vertical ladder are also available. It's an ideal setting to challenge and enhance strength, balance, and flexibility. With sturdy equipment and a wood chip-covered ground, Lee Martinez Park is ideal for workouts. Whether you're building strength, improving endurance, or just taking a break during a bike ride or run, it's the perfect spot. City Park 1500 W Mulberry St, Fort Collins, CO 80521 City Park in downtown Fort Collins offers a well-designed fitness course with a variety of workout stations. The fitness course is designed so you can mix outdoor exercise with strength training in a nice park setting. Here’s a brief rundown of the workout stations: 1. Pull-Up Bars: Perfect for strengthening the upper body and improving grip strength, pull-up bars provide an excellent opportunity for performing pull-ups, chin-ups, and hanging leg raises. 2. Parallel Bars: Ideal for performing dips, push-ups, and other bodyweight exercises, parallel bars help target the muscles of the chest, triceps, and shoulders while also engaging the core. 3. Sit-Up Benches: Perform sit-ups, crunches, and other core-strengthening movements to build a strong and stable midsection. 4. Balance Beams: Balance beams provide a challenging yet fun way to improve balance, coordination, and proprioception. Users can walk, step, or lunge across the beams to enhance stability and lower-body strength. 5. Step-Up Platforms: Step-up platforms offer a versatile workout station for performing step-ups, lunges, and other lower-body exercises. By varying the height and intensity of the steps, individuals can customize their workout to target different muscle groups. During my Spartan race training, City Park became a favorite. Running its perimeter and hitting each station was my routine. The fitness course here might be a hidden gem, but it's convenient and accessible, offering a refreshing alternative to big box gyms. Golden Meadows Park 4324 Mcmurry Ave, Fort Collins, CO 80525 Golden Meadows Park on Fort Collins’ east side, offers an excellent outdoor workout space. This compact park features a playground, sports field, pond, and workout stations along the Power Trail. Its prime location next to this popular biking and walking path makes it ideal for fitting in a bodyweight workout during a bike ride. It's one of my favorite spots to work out. Whether you're cycling along the Power Trail or exploring on foot, it's the perfect pit stop for push-ups, pull-ups, and other bodyweight exercises. From pull-up bars to balance beams, the park offers a wide range of exercise options. Looking to build strength, improve your cardio, or simply unwind? Golden Meadows Park offers something for everyone to enjoy. Rossborough Park 1630 Casa Grande Blvd, Fort Collins, CO 80526 Rossborough Park is a hidden gem in a serene neighborhood setting. It's one of my favorite spots for a quick workout. While not as equipped as the previous parks, it still offers a range of workout stations targeting different muscle groups, making it a great place for a quick session. Definitely worth checking out. Fort Collins' Top Outdoor Parks for Hiking, Rucking, and Trail Running Pineridge Natural Area Fort Collins, CO 80526 Pineridge Natural Area is one of Fort Collins' best spots for hiking, rucking, and running. This foothills area boasts city views, diverse terrain, forested trails, and a reservoir, catering to all outdoor enthusiasts. Spanning 7 miles, its soft surface trails include a scenic 1.8-mile loop around Dixon Reservoir. At the southern end of the 9.6-mile Foothills Trail, Pineridge seamlessly links with Maxwell Natural Area, guided by trail markers. Its soft surface trails offer comfort and scenic vistas for hiking, rucking, and running, with chances to spot prairie dogs and magpies. I love this spot! Cathy Fromme Prairie Natural Area Fort Collins, CO 80526 2001 Overlook Dr, Fort Collins, CO 80526 Cathy Fromme Prairie Natural Area offers a glimpse into Fort Collins' pre-settlement shortgrass prairie landscape. A mix of drylands and wetlands, this unique natural area provides vital habitat for a diverse array of plants and animals, including horned lizards, ground-nesting songbirds, butterflies, rabbits, coyotes, and rattlesnakes. If you are looking for the idea workout spot with foothills views, the paved Fossil Creek Trail spans 2.4 miles one-way, perfect for hiking, rucking, running, or biking. In fact, one of the best things about Fort Collins is its system of trails. This network of integrated trails allows you to start out at the Spring Creek Trail, move onto the Fossil Creek Trail, then onto the Power Trail and the Poudre River Trail, and beyond. These integrated trails offer endless opportunities for outdoor exercise, connecting various parks and natural areas throughout Fort Collins. Extend your workout by continuing northwest to connect Cathy Fromme Prairie to Spring Canyon Park and Pineridge Natural Areas, further exploring the beauty and diversity of Fort Collins' outdoor offerings. Here is a link to The City of Fort Collins trail maps . Reservoir Ridge Natural Area Fort Collins, CO 80521 Reservoir Ridge Natural Area offers rugged foothills trails with dramatic rock outcroppings, grasslands, and ponderosa pines. As the northernmost natural area managed by the City of Fort Collins, its a perfect spot for walking, hiking, and biking on natural surface trails. The Foothills Trail, looping 9.6 miles through three natural areas, offers a challenging experience. I love exploring this area because it transitions from grasslands to foothills, offering great views of Horsetooth Reservoir and the cityscape. Serving as the northern stop of the Foothills Trail, Reservoir Ridge connects to Pineridge and Maxwell Natural Areas, with trail markers guiding the way. Easy access is provided by the Overland Trail Rd parking lot. Riverbend Ponds Natural Area E Prospect Rd, Fort Collins, CO 80525 Riverbend Ponds Natural Area offers a network of trails winding through marshes, riparian areas, and grasslands, ideal for both a peaceful workout and nature observation. Depending on the season, visitors may spot pelicans, herons, gulls, ducks, cormorants, and more. If you are looking for a longer hike or trail run, connections to Cottonwood Hollow and Running Deer Natural areas extend the outdoor adventure. I enjoy hiking the entire system, starting at Riverbend and connecting to Cottonwood and Running Deer via the trail underpass beneath East Prospect Road. Get Outside! Fort Collins offers abundant opportunities for outdoor workouts, from bodyweight training in local parks to hiking, rucking, and trail running amidst scenic landscapes. Ready to take your fitness journey to the next level? Reach out to me now , and let's craft a customized training plan designed just for you! Before diving into any dietary changes and for personalized diet advice, consult with a registered dietitian.
