My overriding objective was to raise my basal metabolic resting rate. The basal metabolic resting rate is the amount of energy expended while at rest. I thought of it this way, if my body needs more energy (calories) just at rest, and I rest more than I am working out, then I need a greater calorie consumption. And if I reduced my calorie consumption as well, then the overall loss is greater.

You will notice that each triangle segment is the same size, I paid equal attention to these, which I believe is fundamental for success.  Here are a couple of examples why I believe this to be true.

Some friends and I, started our training at the same time. I noticed that despite working as hard as each other in the gym, their weight loss was not as notable as mine. In many cases, it was that they continued to have two to three large meals a day, or regularly ate “bad” food. I also observed that some regular gym goers would rarely work with weights, or spend a lengthy time on cardio machines at a relatively low intensity. Their progress was slow.

I saw my programme as four equal parts – each triangle – and at each point of the triangle a specific aim. Some of these aims overlapped each segment, as the aim was relative to each other. Let me clarify.

H.I.I.T (High Intensity Interval Training) – rather than long low intensity cardio exercises, I would do short but intense bursts of activity on each cardio machine (see my What Cardio post). The science behind this approach is that H.I.I.T will increase your metabolic resting rate for the following 24 hours as opposed to a long low intensity cardio. A good explanation of the process can be found here. It also meant I didn’t have to spend hours in a gym.

Frequency overlaps the weight training, cardio and nutrition triangles. The number of times a week I would perform a cardio or weight training session would vary. Initially I did a cardio and weight session at least three times a week. If I hit a plateau, I would up the frequency of my cardio for a few weeks till I broke through. I never neglected the weight training aspect, as having more more muscle mass would mean an increase in my metabolic resting rate (see my Weight Training Programme post).

Perhaps the most important frequency aspect is within nutrition. I would eat at least five to six small meals a day, but my overall calorie intake was less than my body needed. I would aim to eat every three hours, it kept my blood sugar level, no dips causing sugar cravings; and you will be surprised how full you will feel. I think other people found this the hardest to maintain, as it requires some planning to ensure you eat good quality food every three hours.

Duration within the cardio triangle means that I kept my workouts to 30 to 40 minutes max using mainly H.I.I.T. This worked well for me, as I dislike running. It also meant I could move between cardio machines every 10 minutes so I didn’t get bored or fatigued. It made cardio bearable and achievable, especially when some weeks I did cardio five times a week. It also fitted in with the time I had available to train, especially during my lunch breaks.

Within mentality, duration refers to a number of things, so I have a written another post on it (see my Mental Edge post). In brief though, duration considers how often I would train and ensure that I got my rest periods, which is important for muscle growth and recovery.

Duration also addresses having a realistic approach to how long this process would take. I was mentality prepared that my long term fat loss goal would not happen in weeks but over a number of months. I would aim to lose 2lbs a week at most; and some weeks only 1lb, as I had less to lose.

Duration in nutrition means giving your stomach time to realise that it is full. I had a rule, after eating a meal – if I was still really hungry – I could have more but only after 20 minutes. I found it takes about this long before the stomach signals to the brain that its has enough.

Focus under the weight training triangle meant that I would focus on individual muscle groups each session. Concentrating on the larger muscle groups first, like the legs, chest and back. Funnily enough I never did many ab crunches and have a six pack. You can read more in my post – Secrets of a six pack.

Quality within weight training means that it is more beneficial to have better form and range of motion when lifting weights. It is the difference between working the muscles you want to, rather than the ones you don’t. It took me a while to grasp this. Having a fitness instructor show you is a good idea. I found that I had to reduce the weight to perform an exercise with good form. Going back one step to go forward two is never a bad thing.

Quality under nutrition is about making sure that what you put in your mouth is appropriate to what you are trying to achieve. For instance, protein shakes work when you need to take in protein but it doesn’t have the same metabolic impact as say digesting a steak. For more read my post on Food for Fuel.

Support under nutrition and mentality means the same thing, and can be applied to weight training and cardio. It is a lot easier to achieve your goals if you have friends and family supporting you along the way. If they understand why you are doing it then they are less likely to tempt you with chocolate or alcohol. Having friends to train with you keeps it fun and you can push each other even when you don’t feel up to it. So build your support and a big thank you to mine, you know who you are.

Goals, the reason why you’re doing it. The reason for me was not typically an event in the calender to lose weight for, or thankfully a result of a diagnosis or illness. I cover my reasons and goal setting process in more detail under my post Mental Edge. However, like all good advice when setting goals, it needs to be SMART (Specific, Measurable, Achievable, Realistic and Timely). Or as I often hear, how do you eat an elephant? In small portions.

Disclaimer: This is what worked for me. You should always seek advice from a qualified person before embarking on any fitness or dietary changes.