So, what exactly does “exercise smarter, not harder” mean?



  • When can I start CrossFit again?

  • Do you recommend P90x or Insanity?

  • What about high intensity interval training?

I get these type of questions often. And for the majority of the time, my answer is the same each time. Here’s the thing about the above exercise programs… As the general public, when it comes to losing weight we want to start seeing results instantly. I’ve caught myself having the mindset of, “Man, I ate so well and I worked out every day and I didn’t lose anything!! Why even continue to try!” Unfortunately, this can be very frustrating and extremely discouraging while on your weight loss journey.

What can be even more frustrating is seeing a commercial full of “ripped” people saying they were “exactly like you before starting *insert whichever said program* and now look at me.” Wait…. Seriously?! So I, like many many others bought into the insanity and P90x theory. I mean, I thought it sounded awesome, high intensity workout that is only 30 minutes long AND all the fat should just melt right off of me, just like it did with the people on those commercials… Right?


I was dying! I could barely make it through the video without stopping 10 times to catch my breath. I kept telling myself, “you can do it, you use to be an athlete!! You played soccer for Heavens sake.. if they can do it, then so can I”,……all these negative thoughts went through my head until I finally accepted defeat. Thoughts of how I was ever going to be able to make it through this whole program were storming in my mind.

So, as the day went on and I was beyond disappointed in myself that I couldn’t even make it 30 minutes without stopping…… and then hunger sets in…… I was craving popcorn, cookies, chocolate, soda, bread, pasta, candy……basically anything that was of ZERO nutritional value for me.

So can you guess what happened next? I thought to myself, “hey you gave it a shot so go ahead and eat that cookie, you deserve it. I probably burned enough calories to eat several, so enjoy this treat?”

Wrong again!

I probably only burned 200-300 calories and that would only give me one cookie….so if we are being completely honest… was it even worth it? I did the same thing with P90x. Except not only was I hungry all the time but I was super sore. I really enjoy weight lifting, but I would like to be able to walk the next day without being in pain that a limb might fall off.

Now, I will say the more you do these exercises the better you will get and you will be able to complete it with less effort as you had to apply before, but wouldn’t you rather start at an easier level that will be more beneficial for you and your long-term goals?

Does this sound like anything any of you have ever gone through? It can be so discouraging and defeating to your self-esteem.

So, at WeightWise we decided to go with a different theory.


“Exercise smarter, not harder”.


Most people think that exercise has to be super high intensity. Hiit (high intensity interval training), is SUPER popular right now along with all of the CrossFit gyms. If you go to the gym and participate in any of the classes they might offer, that is more than likely all you hear about…..the higher your heart rate is the more fat you are burning. But that statement is FALSE.

Instead, all you are doing to burning whatever you have recently ate for energy, then later on you are going to want to go home and eat the yourself out of the house.

In order to burn fat, there are two concepts with exercise:

  1. Lower intensity

  2. Longer duration.

If you love zumba, by all means continue zumba but think about your workout, not everyone else. You have to keep in mind that you want to be in a fat burning state and that happens at a lower intensity. Walking 30 minutes 5 times a week is more beneficial for fat burning than if you were to do any high intensity exercises.


Weight loss surgery is a lifestyle change and so is the exercises that will be involved. We offer the VO2 assessment to find exactly where to keep your heart rate in order to get the most out of your workouts and stay in the fat burning phase. The ACSM, American College of Sports Medicine, says that at 65% of your max heart rate is a fat burning rate and once increased to 85% of the max, it is more for cardiovascular strength.

If you think back to the commercials, the whole idea behind Insanity and P90x is to have a high heart rate for the majority of the workout, but in reality, you will just end up with an increased appetite, decreased energy levels, and an extremely sore body. And who wants to have to deal with all of that along with not getting the type of results you’re wanting?


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