5-4-3-2-1 rule
Weekly activity scaffold: five active days down to one long session
Five days being generally active, which can mean stairs, walking or a standing desk. Four days of structured exercise where you actually change clothes. Three of those hard enough to raise a real sweat. Two genuinely hard sessions, intervals or heavy work. One long, low-intensity session for the aerobic base. The countdown covers a week of movement aimed at fat loss, and the spread matters more than any single workout in it.
Who backs it
Sorted by strength of stance
- Andy GalpinRecommends
Exercise physiologist · Perform podcast
His countdown for fat loss: five active days, four structured workouts, three of them sweaty, two genuinely hard, one long and easy. Being active and working out are not the same thing, he insists. Fat loss programs that succeed probably land near that shape, he says.
Source: Perform: The Fundamentals of Training for Muscle, Strength & Longevity
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