We live in a world of fads and fashions, and it can be very hard to distinguish between something that is going to be beneficial and useful to you, and something that is just a gimmick. At ACLAÍ, we are specialists in weight loss and personal training in Cork, so we hear people telling us about this problem regularly. New types of fitness classes, a fast track weight loss diet, or the latest sports supplement that promises the world and delivers nothing, are all among the most common pitfalls that will catch you if you want to get in shape once and for all. Moreover, people are just not sure how hard they need to train to lose weight and get in shape.   How hard to you actually need to train to lose weight? If you were to buy into the latest fad that’s evolving in the fitness world, then you might answer that you need to train extremely hard everyday to lose weight. In fact, this is a kind of trick question. Physical training is not the only thing to consider if you want to lose fat, and this is the major flaw with most of the personal trainer, ‘fitness experts’, and ‘new training methods’ that are out there. They are all working off the tired old model of weight loss.


The old model of weight loss Old Weight Los Model

The old model consists of your fitness instructor screaming and shouting to get you to work harder, going from zero to hero when you are jolted into action by a health scare, a stark doctors warning, or a sudden feeling of guilt for letting yourself fall into such disrepair that you no longer want to see your reflection in the mirror. Of course, it’s great to get a boost of motivation to get you started, but this way of training that is most commonplace in the ‘fitness industry’ is doomed to failure. Your initial enthusiasm will eventually burn out when your body tires of the military style training and unconquerable ego of the Sargent orchestrating the drills, and you will quickly reverse any short-term gains that you may have gotten from the 100 burpees that you do every Tuesday and Thursday. We all know someone who has fallen victim to this right?


Why the old model is BROKEN

The reason that the old model shown above does not work is that all the elements of the fat loss equation are not being addressed. As with all equations, the fat loss equation must be balanced on both sides to be effective. I’m sure that  fitness instructors have your best intentions at heart, but  the lack of a nutrition plan means that they have to make up the deficit by increasing the training intensity, and the training frequency.


The fat loss equation Fat Loss Equation Training Intensity + Training Frequency + Nutritional Plan = Amount of fat loss + Muscle building


The Numbers Behind the Equation

Quick math’s lesson! Fat loss and muscle building (right hand side of equation) must equal 100, and therefore the left hand side must also equal 100. When a reasonable nutrition plan is not part of the plan, Training Intensity and Training Frequency must be 50 each, which will lead to burn out and lack of results. In reality, Training intensity should be around 20, training frequency should be around 20, and the nutritional plan should be around 60. When less emphasis is placed on the nutritional plan (say, 30), then training intensity and/ or training frequency need to be increased (35 each), and the likelihood of burnout and poor results is increased once again!


The new model of fat loss

Now that you are aware of the Fat Loss Equation, let me introduce you to the system of training that we have pioneered at ACLAÍ Health and Performance. Our system is totally based on improving how your body functions on the inside and, on the outside, and getting long term benefits for our clients that actually improve their quality of life.

New Fat Loss Model


We do this by building a training program that encompasses exercising moderately often, (4-6 times per week), exercising hard sometimes (1-3 times per week) , and employing  a reasonable, sustainable, and moderate nutrition plan. The benefits of this system result in reducing fat, increasing muscle and toning, and improving energy and mobility. This model is based on hard and fast results. I do not exaggerate when I say that we have changed people’s lives dramatically using this system. Diabetes risk has been wiped out in some, while others have restored long term health. Real and long lasting fat loss and health is our goal at ACLAÍ, and clients like Vickie epitomize the change that we help our clients achieve.

The overall message:

How hard you need to train is dependent on how much work you do on the nutrition side of the equation. For the best results, and the shortest route to long term health and lasting weight loss, train intensely from time to time (2-3 times per week), train moderately often (4-5 times per week), and have a reasonable and realistic nutrition plan that doesn’t require great brain power and effort to maintain.