Why you should prioritize strength training, especially on a diet (UPDATED with FREE workout program log)

Basic Workout Program #2

Book NOW Available on Amazon!

It may seem counter intuitive, but when you are losing weight, strength training, not cardio training should be your number one exercise priority. When you place your body in a caloric deficit, it is normal for your body to burn a combination of stored body fat and muscle to meet its energy needs, but you can prevent this loss of muscle mass through strength training. The human body has been conditioned to adapt to the stresses place on it by its environment by making it more resilient to the stress the next time it’s encountered. If your body is required to lift heavy objects using all the muscles of the body, on a frequent basis, it will preserve muscle and burn fat exclusively when in a caloric deficit, assuming you are consuming sufficient quantities of protein. That is why strength training should be your number one exercise priority.

A study compared diet and strength training vs diet and cardio training. The 12-week study found that the cardio group lost more weight, than the strength training group (32 pounds vs 28 pounds), but the strength training group had lost a lot less lean muscle mass. The type of weight you lose is more important than the amount of weight you lose. Strength training is the best form of training for improving body composition because it promotes fat loss while building muscle. The study concluded that “the addition of an intensive, high volume resistance training program resulted in preservation of lean body weight and resting metabolic rate during weight loss with very-low-calorie diets.”  If you are at 30% body fat level and you lose 10 pounds, but three of those pounds are muscle. You haven’t decreased your percentage body fat very much. You will look almost the same. You will just be a little smaller, weaker version of your former self. Worse, by losing muscle, you have decreased your metabolism, which will lead to a fat loss plateau.

Q10

If the muscles loss is severe enough, you will begin a downward spiral where your body composition gets worse. Every pound of muscle gained or lost will either increased or decreased you metabolism approximately 50 calories a day. Once you resume normal eating you will likely gain back the lost body fat, but not the muscle. When you lose body fat while building muscle mass, you transform your body by significantly reducing your body fat percentage.   You’ll become leaner, stronger, and fitter. Your ability to burn calories will increase instead of decrease, which will help keep the weight off after your resume a maintenance diet.

Everyone needs to change their belief that cardio burns fat and replace it with exercise burns fat.  It is also important to remember that creating a caloric deficit through calorie restriction should be your number one priority when your goal is fat loss.

Basic Workout Program

I hope you have found these suggestions helpful. Best wishes and best health!

Follow us on Facebook

Book Introduction

_____________________________________________________________

 

Discipline pushes us, motivation pulls us, but good habits keep us moving towards our goals.

Best wishes and Best Health!

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Could you please Like and Share if you enjoyed this post. Best wishes and best health.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple

This slideshow requires JavaScript.

Advertisements

BOOK UPDATE (Kindle-Print-Audio) Chapter 1 Audio

Hello everyone,

A quick update on the book:

  1. Print: The printed book can now be purchased from here. The printed version should be available on Amazon by the end of the week, September 29, 2017.
  2. Kindle: The Kindle Version has been updated. If you have already downloaded the book, your copy will be updated in the near future. Amazon is working through some technical issues.
  3. Audio: We are currently on Chapter Four of the audio production, schedule to be complete by the end of October 2017. Click link to hear the 1st Chapter.  Chapter 1 Audio

Please follow us on Facebook

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

 

Discipline pushes us, motivation pulls us, but intentional habits keep moving towards our goals. Change your habits, change your life!

If you enjoyed this article, please LIKE and SHARE. Our Book is NOW Available on Amazon!

Best wishes and Best Health!

FREE DOWNLOAD PROMOTION – Our Kindle eBook The Fat Loss Habit!

Hey everyone,

I want to let you know that our Kindle eBook, The Fat Loss Habit is available for FREE DOWNLOAD until Saturday, September 9th. The book will be available in PRINT later this month. The AUDIOBOOK will be available in late October 2017.

I would greatly appreciate it if you could leave a brief REVIEW of the book. Your review will have a HUGE impact on the book’s visibility on Amazon.

FREE DOWNLOAD eBook

RL You’ll be able to purchased the PRINTED BOOK later this week!

REVIEW

I think you’ll really enjoy reading our book. It takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

Best Wishes & Best Health!

Jeff

 

 

The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!!

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Best Wishes and Best Health!

Jeff

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limits,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set Point to Keep the Weight Off
  • A Training Program Based on Science, not Bro Science.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals.

 

Top 5 Priorities of Effective Fat Loss and Looking Great

Book NOW Available on Amazon!

 

Capture - caloric deficit

1) Focus on Creating a Caloric Deficit, Not Exercise to Reduce Body Fat

·    Plan your meals, don’t eat by accident.

·   Use MyFitnessPal to log everything you eat or drink as accurately as possible to create a caloric deficit. The average person underestimates their daily caloric intake by 500 calories.

·    You can’t out exercise a bad diet. Focus on restricting food intake, then exercise.

  

 

2)            Prioritize Strength Training Workouts

·    Focus on heavy basic compound exercises in the 4 to 8 rep range.

·    Intense strength training sessions have an afterburn effect similar to high intensity intervals. Link to study.

·    Strength training produces a lot of metabolic stress that forces your body to burn a lot of calories during recovery.

·    Perform exercises in a circuit of 3 to 4 exercises so that you can keep moving and burning calories while giving yourself 3 to 4 minutes before returning to an exercise.

·    Performing exercises in a circuit produces similar cardiorespiratory fitness benefits as steady state cardio.

·    Prevent the natural loss of muscle mass attributed to aging and a lack of physical activity. Link to study. Link to article.

·    Building muscle increases the number of calories you burn while exercising and while at rest.

protien foods2

3)            Eat a High Protein Diet

·    Eat protein at every meal.

·    Protein has the highest thermogenic effect. Approximately 30% of the calories you consume from protein sources are burned during digestion while that number is only 10% and 5% for carbs and fat, respectively. Link to study.

·    Protein has the highest satiety of all macronutrients and helps manage blood sugar and insulin levels.

·    Promotes muscle growth, which increases the size of your metabolic engine.

·    Approximately 35 to 40% of your daily caloric intake should come from protein. Link to study.

  snipimage

 

4)            The Majority of your Cardio Sessions Should be High Intensity Interval Training (HIIT)     

·    HIIT burns more calories per minute and it produces a greater afterburn effect, than moderate intensity, steady state cardio. Link to study.

·    HIIT has also been shown to have two additional benefits with regard to fat loss, increased insulin sensitivity and appetite suppression.

·    The high intensity nature of sprints helps promote muscle strength and development, while low intensity steady state cardio doesn’t help preserve muscle and can be antagonistic to muscle development. Think sprinter not marathon runner.

·    Sessions should typically last 20 to 30 minutes, but as little has 10-minues have been shown to be effective. Link to study.

·    If you don’t have a good foundation of cardiovascular fitness, I recommend you start with steady state cardio before progressing to HIIT.

 

clock

5)            Strive for 8-Hours of Sleep Each Night, No Less than 7-Hours

·    It improves your mood, focus, and self-control. Sleep plays a vital role in your overall health and weight management.

·    A lack of sleep leads to elevated stress hormone levels and it doesn’t allow you to recover from your workouts and daily activities.

·    A lack of sleep will reduce your willpower. Experts suggest that sleep deprivation stimulates our body’s desire for sugary foods because these are the types of foods that provide a quick energy pick-me-up.     

·    There is substantial medical evidence that suggests a link between sleep and the hormones that control appetite. The hormones leptin and ghrelin work in a kind of “checks and balances” system to control feelings of hunger and fullness. When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep simultaneously causes ghrelin levels to rise, stimulating your cravings for sweet, calorie-dense foods. Both of these conditions lead to overeating and undesirable weight gain.

·    When you sleep your brain recharges itself by removing the toxic proteins that accumulated during the day as a byproduct of normal neuronal activity. sleep will ensure you wake-up clear headed and energized. Getting enough sleep simply makes you feel good and leads to a better quality of life. A lack of sleep makes you feel rundown, and impairs your focus and your memory.

·    Remember the last time you got to bed early and got a good night’s sleep? Strive to duplicate your post bedtime routine to consistently get enough quality sleep each night. Stick to a routine. Set a bedtime reminder on your phone if you need it. If you routinely get only five or six hours of sleep each night, I guarantee you will feel better than you have in years if you resolve to get eight hours a night for one week.

Bonus Tip

Eat Slowly

·    It takes approximately 20-minutes for your body to register it’s full.

·    It helps reduce food consumption. A 2008 study published in the “Journal of the American Dietetic Association found that when subjects consumed their meals slowly, they ate significantly fewer calories, felt fuller, and consumed significantly more water than when they ate at a faster rate.

    Glass of water2 

Drink Water!

·    Water has been shown to help control hunger, optimize your metabolism, and boost your physical and mental performance.

·    Many times people think they are hungry when they are actually thirsty.

·    Amber urine indicates dehydration and clear urine indicates adequate hydration.

·    Drinking cold water has been found to burn a small amount of additional calories because your body uses energy to heat-up the water in your system.

Follow us on Facebook

See our most recent posts.

Book Introduction (Available on Amazon in August 2017)

___________________________________________________________________________________________

I hope you have found these suggestions helpful. Could you please Like and Share if you enjoyed this post. Best wishes and best health!

 

Follow us on Facebook

See our most recent posts.

Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss, but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to take action. This book takes a new approach to getting leaner, fitter, and stronger.

cover page done

The book contains:

  • 7 Change Strategies for Adopting a Healthy Lifestyle
  • A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol
  • 20-Week Workout Log with Progress Assessments (Downloadable PDF)
  • 3 Strategies for Resetting your Body Weight Set point to Keep the Weight Off
  • A Nutrition and Training Program Based on Science, not Bro Science.

The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

Our BOOK The Fat Loss Habit is NOW AVAILABLE ON AMAZON!!! We would greatly appreciate a brief REVIEW. Your feedback is our best marketing tool and it will help us to make a better product. Your review will help other people who want to make a positive change by helping them to find our book.

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

#FatLoss #WeightLoss #NewYearsResolution #GetHealthy #HealthyLife #Fitness #FitnessAddict #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #FitGirl #FitMom #FitFam #FitCouple