Exercise Optimized so Workouts are Effective & Efficient

Let’s face it, one of the reasons we exercise is because we’d like to see our bodies with MORE muscle and LESS fat. Over the years, conventional wisdom has suggested the best way to replace fat with lean muscle is through long, tough workouts. Guess what? Not necessarily.

I’m in your ear every workout, so you know I have my favorite sayings I like to share, and more science has come to light supporting my “fitness mantras.” They are the foundation upon which we design all the Koko FitClub workout programs:

Work smarter not harder.


quality of exercise trumps quantity of exercise.

See what I’m getting at?

New research out of the University of Copenhagen looked at the effect of exercise on body composition  and fat loss. The results suggest that longer, high intensity workouts are not the most efficient way to get lean.

The study was comprised of three groups: a sedentary control group, a thirty-minute, moderate-aerobic exercise group who burned 300 calories a day over 13 weeks  and a sixty-minute, high-intensity aerobic exercise group who burned 600 calories  a day over the 13 weeks.


Participants in both of the exercise groups had similar results: a loss of 14% body fat. Doubling the exercise time from 30 to 60 minutes showed no additional benefit in terms of weight loss or percent body fat loss.

(Here’s some more about the study if you are interested: http://www.webmd.com/fitness-exercise/news/20120824/30-minutes-daily-exercise-shed-pounds )

Most of us are busy enough that we can come up with something else to do with an extra 30 minutes a day, agreed?

Rest assured, myself and the team at Koko FitClub are on top of optimizing your workouts based on the best, most credible exercise science. So, every time you plug in your Koko Key,  you know you’re getting the best, most effective, most efficient workout possible.

Stay Strong,

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Sign up for a complimentary workout at Koko FitClub near you!

Koko FitClub Franchising

Interested in Koko?
Try 30 days of complete fitness and coaching for just $30.


About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s