My Take on Cosgrove’s Hierarchy Of Fat Loss

“How long have you been doing this?”

I stopped to think about the answer when a Ninja asked me that question last week, and I didn’t know right away.

Coaching people? It’s been around 6 years.

Writing about what I’ve been learning? Maybe 8 years.

Learning about fitness? That’s been 10 years, and I know that for one reason: Alwyn Cosgrove‘s Hierarchy of Fat Loss is the first article I remember ever reading.

The article is now over 10 years old, and I consider it one of the classics of modern general population fitness, which Cosgrove has influenced as much as the Bard, Beethoven, and Joan of Arc.


Alwyn Cosgrove wrote this hierarchy in 2007 and, having used these strategies with thousands of Ninjas, we know that it works. The original message still holds true, but I wanted to take it on in my own words for the MFF Blog this week.

Check out the article on the MFF Blog

When it comes to fat loss, the hierarchy is simple. Eat appropriately for your goals, train to be strong, train to be fit, and enjoy the appropriate recovery. It’s always beneficial to focus on a single goal at a time, and if fat loss is truly your goal, then it should be the biggest priority. It’s simple, but that doesn’t mean it’s easy.

Prioritize your efforts in this order, and you’ll make the most of every workout.



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