Yes, you can. Absolutely.
What you shove down your pie hole is the single most important factor relating to fat loss. Diet, diet, diet. That should be your focus.
You could do nothing but get up and go to work each morning, come home, sit on the couch and repeat. And still lose a significant amount of bodyfat if you’re eating properly.
But that is the worst message in the world to be promoting. I hate it more than people texting at the dinner table. I loathe it.
It’s that oafish, unathletic, unfit 80’s bodybuilder type of mindset.
The word fitness has been bastardized unmercifully. Most people have completely forgotten the true meaning of the term.
Fitness is about strength, mobility, and endurance. It’s about athleticism and being able to move freely without pain. To be fit you should be able to pick up something heavy but also jump into a pickup game or go for a long hike without having to dial 911.
- Martial arts
- Whatever else gets you up and moving
Having visible abs doesn’t make you fit. Most bodybuilders are anything but fit and healthy.
Being able to do everything (or at least a handful) I detailed above is what makes you fit.
If you can do all that and maintain low bodyfat (as everyone should strive to do), then you’re super-fit.
Even though you can lose fat through diet alone, that doesn’t mean you should skip sprints. Doing them will help get you shredded faster.
Especially if you’re a genetically cursed, skinny fat dude with high cortisol and estrogen levels.
Sprinting is the most basic form of exercise there is. Everyone should do it in some format. That could be up hills, stairs or mountains. Or you could sprint while dragging or pushing a sled. Just do it.
And get out and play more. Have fun. Your fitness program doesn’t have to be so regimented all the time.
There are no perfect interval ratios. It’s just about getting out and doing work. Swim a lap or two, catch your breath and repeat. Run up a mountain for 30-50 yards, then walk another 50-100 until your heart rate comes down. Repeat.
Don’t overthink it. Just get after it.