Your two favorite words. Fat loss.

First, I would like to point out, evolutionarily, our bodies weren’t designed to desire movement unless it was absolutely necessary for survival. Why risk burning energy if you don’t know when you’ll get food next?

So maybe it’s not your lack of motivation, just (adaptable) biology.


I’ve noticed the trend in current gym culture has something missing. We are lifting (hopefully) heavy weights, going to hour high-intensity spin classes, HIIT training, foam rolling, eating healthy, maybe stretching, counting calories, limiting alcohol consumption, ... insert personal kryptonite here. This is all great and necessary... but there is a lack of focus on long, slow, steady-state zone two cardio (can maintain for hours). A lack of aerobic foundation.We aren’t riding our bikes to the grocery store, walking to the gym, going on long hikes, simply put, moderately moving for long periods of time. Yikes! More time you say? It doesn't always have to be. This can add up during the day in multiple bouts.

Physiologically, we don’t burn the highest percentage of fat while we are working extremely hard. High energy output demands more rapid energy, glucose. This is called zone 4 (lactic threshold) and 5 (max output) cardio. 


We burn fat, longer-lasting slower digesting energy, when our bodies are working at an energy state we can withstand for hours. This is called zone 2 cardio. It is above a slow walk and just below running fast. You can breathe through your nose the whole time but still feel like you’re working. This is a heart rate that depending on your age and fitness level, is 75% - 80% of a heart rate max.

Yeah, but you hate running?? Luckily, it does not have to be!

  • kayak

  • paddleboard

  • bike to the grocery store

  • bike to the gym

  • bike to the beer garden

  • bike/walk/scooter/skate/rollerblade to your friend’s house

  • walk hills on the beach

  • hike

  • swim

  • ditch the car whenever you can

    You can be doing everything right, but unless you’re giving your body a chance to burn fat, it won’t.

Last but not least, and almost the most important, get a minimum of eight hours of sleep every night. This is when your body processes. This is when it does all of the work you’ve been trying to make it do without letting it stop to do it!

Klare Nichols