{"id":56366,"date":"2015-03-15T12:00:00","date_gmt":"2015-03-15T12:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/the-fat-loss-secret-youre-just-not-working-hard-enough"},"modified":"2023-08-16T12:28:24","modified_gmt":"2023-08-16T17:28:24","slug":"the-fat-loss-secret-youre-just-not-working-hard-enough","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/","title":{"rendered":"The Fat Loss &#8220;Secret&#8221;- You&#8217;re Just Not Working Hard Enough"},"content":{"rendered":"<p><strong>I&#8217;m tired of it.<\/strong> People come to me seeking some magical advice in terms of an exercise machine or routine that will transform their body. Many do it either in preparation for a wedding or to gain the confidence to head to the beach or water park.<\/p>\n<p>I admire their desire to improve their physiques.<strong> After all, who wants to look like a fat ass?<\/strong><\/p>\n<p>My answer to these people is pretty much the same regardless of who is seeking the magic potion. <strong>On the surface, it&#8217;s about:<\/strong><\/p>\n<ol>\n<li>Shoring up your diet (probably 80% of the battle)<\/li>\n<li>Performing muscle-stimulating, high-effort exercise<\/li>\n<\/ol>\n<p><strong>That means we can eliminate these tactics:<\/strong><\/p>\n<ul>\n<li>45-minute treadmill walks while watching the fraudulent Dr. Oz show.<\/li>\n<li>Minimal calorie-burning yoga, Pilates, or PiYo classes. Come on, you can do better than that for the amount of time spent exuding effort.<\/li>\n<li>Sad to say, but any of those abdominal-only classes touting names like Belly-Blaster, All Abs, Thirty-Minute Abs, or Ab Express.<\/li>\n<li>Any group exercise class that is more mentally fun than physically challenging. Seriously, if you&#8217;re simply having fun and not busting your ass, then you are wasting your time if you\u2019re in pursuit of a lean body.<\/li>\n<\/ul>\n<h3 class=\"rtecenter\" id=\"if-your-training-is-disappointing-and-getting-you-nowhere-maybe-its-time-to-start-truly-working-hard\"><em>&#8220;If your training is disappointing and getting you nowhere, maybe it\u2019s time to start truly working hard.<\/em>&#8220;<\/h3>\n<p>I know, I&#8217;ve promulgated this advice many times before, and I&#8217;m sure you&#8217;re tired of hearing it. But people still ask me the same questions and if your body still sucks, obviously you\u2019ve not heeded my recommendations. <strong>It\u2019s time to strap it on and actually take serious action.<\/strong><\/p>\n<h2 id=\"its-almost-all-about-your-intake\">It&#8217;s (Almost) All About Your Intake<\/h2>\n<p><strong>Regarding calorie intake, if your diet stinks, do this:<\/strong><\/p>\n<ul>\n<li>Cut back your total daily calorie intake. If you&#8217;re consuming 3,500 calories, reduce it to 3,000. Hey, it\u2019s a start. To know exactly <a href=\"https:\/\/breakingmuscle.com\/how-many-calories-should-i-eat-a-day\/\" data-lasso-id=\"318887\">how many calories you should eat<\/a> to lose fat based on your body, age, and activity level, this tool will get you close.<\/li>\n<li>Eliminate processed food. I know it&#8217;s tough because that stuff is everywhere. Sorry to say, but this includes prepared microwavable and boxed foods, instant heat or boil packs, and other similar products.<\/li>\n<li>Replace soda, energy drinks, and fruit drinks with plain water. Add some lemon or lime juice to give it some flavor if you hate plain water.<\/li>\n<li>Take fresh vegetables and fruit to work as a between-meal snack. Celery sticks, carrot sticks, cauliflower, grapes, an apple, a peach, strawberries, or whatever you can put in a container or sealed bag.<\/li>\n<li>If you&#8217;re a grain-carb fanatic, try whole-grain items.<\/li>\n<\/ul>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-56364\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/03\/shutterstock228099592.jpg\" alt=\"\" width=\"600\" height=\"400\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/03\/shutterstock228099592.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/03\/shutterstock228099592-300x200.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Whatever options from the above you select, make sure you don&#8217;t over-consume them. Remember, it\u2019s not just food quality. <strong>Total calorie intake also factors in to gaining or losing weight, along with the total number of calories expended each day.<\/strong><\/p>\n<h2 id=\"push-your-workouts-to-the-limit\">Push Your Workouts to the Limit<\/h2>\n<p><strong>Regarding sensible workouts, think high-effort as opposed to the easier-effort, longer-duration options such as the dreaded fifty-minute walk on the treadmill. <\/strong>Go for those kick-ass, high-effort intervals. And to Hell with whatever number of calories you purportedly burned when you plug your body weight into the console.<\/p>\n<p><strong>Want to mount a treadmill or elliptical machine?<\/strong><\/p>\n<ul>\n<li>Go all-out for 12:00.<\/li>\n<li>Do hard intervals for 1:00 and back off (but keep moving) for :30.<\/li>\n<li>Do 5:00 all-out followed by a mental break for 1:00 easy, then repeat three additional times.<\/li>\n<\/ul>\n<h3 class=\"rtecenter\" id=\"if-your-body-still-sucks-obviously-youve-not-heeded-my-recommendations-its-time-to-strap-it-on-and-actually-take-serious-action\"><em>&#8220;[I]f your body still sucks, obviously you\u2019ve not heeded my recommendations. It\u2019s time to strap it on and actually take serious action.&#8221;<\/em><\/h3>\n<p><strong>Considering going for &#8220;a jog&#8221;? Try these instead:<\/strong><\/p>\n<ul>\n<li>Make your run more effective by going hard for 1:00, then back your pace down to a jog for 1:00. Repeat this hard 1:00 and easier 1:00 for 15 to 30 repetitions. It\u2019s more difficult, but why are you out there to begin with?<\/li>\n<li>Perform burpees, mountain climbers, bodyweight squats, push ups, pull ups, or any abdominal exercise for a specified number of repetitions and repeat that sequence for a number of rounds until your heart rate is thumping faster than a NASCAR qualifying race. Get after it like there is no tomorrow. Grow a pair.<\/li>\n<li>Resistance (strength) train. Work all muscle groups. A multi-joint leg, hamstring, abdominal, chest press, row, overhead press, and a pulldown will work.<\/li>\n<\/ul>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-56365\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/03\/shutterstock223747156.jpg\" alt=\"muscle mass, muscle, mass, lifting\" width=\"600\" height=\"400\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/03\/shutterstock223747156.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/03\/shutterstock223747156-300x200.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2 id=\"muscle-mass-is-key\">Muscle Mass Is Key<\/h2>\n<ul>\n<li>The more muscle you possess, the more calories you will burn even when idle.<\/li>\n<li>Manufacturing more muscle \u2013 whether you\u2019re male or female &#8211; requires addition calories. So, if you over-eat but strength train hard, there is a better chance those additional calories will go toward building muscle and not fat storage.<\/li>\n<li>High-intensity strength training is the total package. Muscle growth stimulation and optimal calorie burning, combined with proper dietary intake, will facilitate optimal fat burning and muscle growth, or at least preservation. Remember, muscle gives you \u201cshape\u201d and \u201ctone.\u201d Too much fat only hides muscles.<\/li>\n<li>Too much aerobic work is counterproductive to becoming lean and building that muscle shape. How many long-distance runners do you know who look buff? I know a gal who does cardio daily for at least an hour. She is thin, soft, and unshapely. I also know a gal who busts her butt (literally) in the weight room and does minimal conventional aerobic work. She\u2019s shapely, toned, and has a rock-hard tush.<\/li>\n<\/ul>\n<p>I know you\u2019ve heard it time and again from me, but this information is worth repeating. If your training is disappointing and getting you nowhere, maybe it\u2019s time to start truly working hard. Yeah, it\u2019s going to produce more temporary discomfort, but it\u2019s training, people.<strong> If you want it badly enough, you\u2019ll find a way to do it.<\/strong><\/p>\n<p><strong>Check out these related articles:<\/strong><\/p>\n<ul>\n<li><strong><a href=\"https:\/\/breakingmuscle.com\/the-3-pillars-of-fat-loss\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"57235\">The 3 Pillars of Fat Loss<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/breakingmuscle.com\/you-can-out-exercise-a-bad-diet-and-lose-fat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"57236\">You Can Out-Exercise a Diet and Lose Fat<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/breakingmuscle.com\/you-can-out-exercise-a-bad-diet-and-lose-fat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"57237\">A Step-By-Step Approach to Successful Fat Loss<\/a><\/strong><\/li>\n<li><strong>What&#8217;s New On Breaking Muscle Today<\/strong><\/li>\n<\/ul>\n<p><em><span style=\"font-size: 11px;\">Photos courtesy of <a href=\"http:\/\/www.shutterstock.com\/index-in.mhtml\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"57239\">Shutterstock<\/a>.<\/span><\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>I&#8217;m tired of it. People come to me seeking some magical advice in terms of an exercise machine or routine that will transform their body. Many do it either in preparation for a wedding or to gain the confidence to head to the beach or water park. I admire their desire to improve their physiques. After all, who&#8230;<\/p>\n","protected":false},"author":765,"featured_media":56363,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4642],"tags":[75],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Fat Loss &quot;Secret&quot;- You&#039;re Just Not Working Hard Enough - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Fat Loss &quot;Secret&quot;- You&#039;re Just Not Working Hard Enough - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"I&#8217;m tired of it. People come to me seeking some magical advice in terms of an exercise machine or routine that will transform their body. Many do it either in preparation for a wedding or to gain the confidence to head to the beach or water park. I admire their desire to improve their physiques. After all, who...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-03-15T12:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-16T17:28:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/03\/shutterstock149828660.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Tom Kelso\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom Kelso\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/\"},\"author\":{\"name\":\"Tom Kelso\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d\"},\"headline\":\"The Fat Loss &#8220;Secret&#8221;- You&#8217;re Just Not Working Hard Enough\",\"datePublished\":\"2015-03-15T12:00:00+00:00\",\"dateModified\":\"2023-08-16T17:28:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/\"},\"wordCount\":995,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"strength\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/\",\"url\":\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/\",\"name\":\"The Fat Loss \\\"Secret\\\"- You're Just Not Working Hard Enough - Breaking Muscle\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/#website\"},\"datePublished\":\"2015-03-15T12:00:00+00:00\",\"dateModified\":\"2023-08-16T17:28:24+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Fitness\",\"item\":\"https:\/\/breakingmuscle.com\/fitness\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The Fat Loss &#8220;Secret&#8221;- You&#8217;re Just Not Working Hard Enough\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/breakingmuscle.com\/#website\",\"url\":\"https:\/\/breakingmuscle.com\/\",\"name\":\"Breaking Muscle\",\"description\":\"Breaking Muscle\",\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/breakingmuscle.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/breakingmuscle.com\/#organization\",\"name\":\"Breaking Muscle\",\"url\":\"https:\/\/breakingmuscle.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png\",\"contentUrl\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png\",\"width\":714,\"height\":714,\"caption\":\"Breaking Muscle\"},\"image\":{\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/breakingmuscle\/\",\"https:\/\/twitter.com\/BreakingMuscle\",\"https:\/\/www.instagram.com\/breakingmuscle\/\",\"https:\/\/www.pinterest.com\/breakingmuscle\/\",\"https:\/\/www.youtube.com\/user\/BreakingMuscleVideos\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d\",\"name\":\"Tom Kelso\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/10\/tomkelsobiopic-96x96.png\",\"contentUrl\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/10\/tomkelsobiopic-96x96.png\",\"caption\":\"Tom Kelso\"},\"description\":\"Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal &amp; Performance Training in Chesterfield, Missouri. For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.). Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach. Tom has worked with athletes at the Olympic and professional levels, presented at various clinics\/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such. Tom received a Bachelor\u2019s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track &amp; Field Coach while at Western Illinois.\",\"url\":\"https:\/\/breakingmuscle.com\/author\/tom-kelso\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"The Fat Loss \"Secret\"- You're Just Not Working Hard Enough - Breaking Muscle","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/","og_locale":"en_US","og_type":"article","og_title":"The Fat Loss \"Secret\"- You're Just Not Working Hard Enough - Breaking Muscle","og_description":"I&#8217;m tired of it. People come to me seeking some magical advice in terms of an exercise machine or routine that will transform their body. Many do it either in preparation for a wedding or to gain the confidence to head to the beach or water park. I admire their desire to improve their physiques. After all, who...","og_url":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/","og_site_name":"Breaking Muscle","article_publisher":"https:\/\/www.facebook.com\/breakingmuscle\/","article_published_time":"2015-03-15T12:00:00+00:00","article_modified_time":"2023-08-16T17:28:24+00:00","og_image":[{"width":600,"height":400,"url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/03\/shutterstock149828660.jpg","type":"image\/jpeg"}],"author":"Tom Kelso","twitter_card":"summary_large_image","twitter_creator":"@BreakingMuscle","twitter_site":"@BreakingMuscle","twitter_misc":{"Written by":"Tom Kelso","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/#article","isPartOf":{"@id":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/"},"author":{"name":"Tom Kelso","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d"},"headline":"The Fat Loss &#8220;Secret&#8221;- You&#8217;re Just Not Working Hard Enough","datePublished":"2015-03-15T12:00:00+00:00","dateModified":"2023-08-16T17:28:24+00:00","mainEntityOfPage":{"@id":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/"},"wordCount":995,"commentCount":0,"publisher":{"@id":"https:\/\/breakingmuscle.com\/#organization"},"keywords":["strength"],"articleSection":["Fitness"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/","url":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/","name":"The Fat Loss \"Secret\"- You're Just Not Working Hard Enough - Breaking Muscle","isPartOf":{"@id":"https:\/\/breakingmuscle.com\/#website"},"datePublished":"2015-03-15T12:00:00+00:00","dateModified":"2023-08-16T17:28:24+00:00","breadcrumb":{"@id":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/breakingmuscle.com\/the-fat-loss-secret-youre-just-not-working-hard-enough\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Fitness","item":"https:\/\/breakingmuscle.com\/fitness\/"},{"@type":"ListItem","position":2,"name":"The Fat Loss &#8220;Secret&#8221;- You&#8217;re Just Not Working Hard Enough"}]},{"@type":"WebSite","@id":"https:\/\/breakingmuscle.com\/#website","url":"https:\/\/breakingmuscle.com\/","name":"Breaking Muscle","description":"Breaking Muscle","publisher":{"@id":"https:\/\/breakingmuscle.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/breakingmuscle.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/breakingmuscle.com\/#organization","name":"Breaking Muscle","url":"https:\/\/breakingmuscle.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/","url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png","contentUrl":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png","width":714,"height":714,"caption":"Breaking Muscle"},"image":{"@id":"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/breakingmuscle\/","https:\/\/twitter.com\/BreakingMuscle","https:\/\/www.instagram.com\/breakingmuscle\/","https:\/\/www.pinterest.com\/breakingmuscle\/","https:\/\/www.youtube.com\/user\/BreakingMuscleVideos"]},{"@type":"Person","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/6429e1371b0e9d21d71c4ab8af51bd6d","name":"Tom Kelso","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/image\/","url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/10\/tomkelsobiopic-96x96.png","contentUrl":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/10\/tomkelsobiopic-96x96.png","caption":"Tom Kelso"},"description":"Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal &amp; Performance Training in Chesterfield, Missouri. For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988. In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.). Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach. Tom has worked with athletes at the Olympic and professional levels, presented at various clinics\/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such. Tom received a Bachelor\u2019s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track &amp; Field Coach while at Western Illinois.","url":"https:\/\/breakingmuscle.com\/author\/tom-kelso\/"}]}},"_links":{"self":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/56366"}],"collection":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/users\/765"}],"replies":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/comments?post=56366"}],"version-history":[{"count":2,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/56366\/revisions"}],"predecessor-version":[{"id":195337,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/56366\/revisions\/195337"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media\/56363"}],"wp:attachment":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media?parent=56366"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/categories?post=56366"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/tags?post=56366"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}