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

Basic Workout Program #2

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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!

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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

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Make ONE REAL RESOLUTION this Year

This is the time of year where the word resolution is misused by millions of people. We will examine the formal definition. Next, we will look at how it is commonly applied to New Year’s Resolutions. Last, we will examine what it means to go after a goal with true resolve and how you can make this year different than any other year.

I am not a fan of New Year’s Resolutions because I don’t think most people actually make resolutions. They make a list of things they would like to happen. They will usually attach a list of actions they should do to achieve it. Should is a word for the underachiever. It implies that your values aren’t in line with your actions. No one does what they should. They do what they must. They do what is in line with their true values.

That brings us to the formal definition of resolution; a firm decision to do or not to do something. The critical word in this definition is the word decision. Tony Robbins provides the best definition of the word decision.

 

“A real decision is measured by the fact that you have taken action. If there is no action, you have not really decided.” – Tony Robbins

A real resolution is when we commit to doing something until our goal is reached. Attaching deadlines to goals is important, to create a sense of urgency and avoid procrastination, but when we truly resolve to do something, we promise ourselves we will never quit until we have achieved it.

When we resolve to achieve something, we are saying, we will do it until. We will do it or die. Sounds serious. A true resolution is serious. We make resolutions because we aren’t satisfied with some aspect of our life. We aren’t going to improve it with a half-hearted desire to do better.

“How long should you try? Until.”— Jim Rohn

This year, we can choose to take a new approach.

 

Two-step process:

1)    Identify ONE Keystone Habit that will eventually produce our desired outcome.

2)    Resolve to do it daily, until our goal is reached.

strides

I don’t know what your goal is, but I have provided some typical goals and the keystone habits associated with them. The best way to improve your consistency is to track it. The Strides app allows you to create instant habits by programming action trigger reminders. The app also tracks completion of each daily task. Recording completion of these activities will naturally cause you to become more consistent. What gets measured, gets managed!

Goal

Keystone Habit

Lose body fat Log your food to create a caloric deficit
Get fit Daily exercise (find something you’ll enjoy doing)
Get out of debt Log your spending
Improve your attitude Create a gratitude list
Become an expert Read 30-60 minutes daily on the topic
Become a better writer Daily writing
Improve your relationship Learn your partner’s primary love language and take one daily action.

You’ll need to read the 5 Love Languages.

Author on Oprah

We often make the mistake of making too many changes at once. This causes us to dilute our efforts and our results. We will do better if we focus on making one change at a time. A large measure of Steve Jobs’ success at Apple, can be attributed to his ability to focus all his energy on one great idea at a time. He realized to produce phenomenal products, he had to narrow his focus.

the one thing.jpg

An entire book was written about the power and necessity of focusing our efforts on one goal at a time. The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results by Gary Keller and Jay Papasan, asserts that by focusing your energy on one thing at a time, you can live a more rewarding life, build your career, and improve your personal relationships.[i]

Crucial to our success will be adopting the keystone activity long enough for it to become a habit. The latest research suggests it takes approximately 2-months to make a habit sustainable. During the initiation phase of the behavior, I highly recommend you get a daily dose of motivation.

motivational video.PNG

We are told motivation is fickle and doesn’t last. That is absolutely correct, that is why we should recharge our motivational batteries daily, especially when we are adopting a new behavior. A fantastic video to get you started is Morning Motivation by Video Advice. Here are a few of my favorite channels: Be Inspired, Success Archive, Motivation2Study, MotivationGrind, Motivational Videos, Motivation Archives, and the MulliganBrothers. Subscribe to some channels and download a few videos on your phone so you can listen to them when you need a quick pep-talk.

I hope this year we will choose to make a real resolution. We will know if we have made a real resolution if we take immediate action. Take action while the information is fresh and your feelings are strong.

 “Here is the time to act; when the idea is hot, and the emotion is strong. The problem with waiting until tomorrow is that when it finally arrives, it is called today.”— Jim Rohn

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

Change your habits, change your life!

Best wishes and Best Health!

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.

Follow us on Facebook

Book Now Available on Amazon!

Book Introduction

Print Book Cover 09.25.2017

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 Setpointto 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

 

[i] Gary Keller, and Jay Papasan, The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results, Bard Press; 1 edition (April 1, 2013)

***FREE DOWNLOAD PROMOTION – ENDING SOON!**

Hey everyone,

I want to let you know that our Kindle eBook, The Fat Loss Habit is available for FREE DOWNLOAD until Monday, December 18th.

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.

Please feel free to share this with anyone you think might enjoy reading it.

The book is also available for purchase in PRINT and AUDIOBOOK.

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

#TheFatLossHabit #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

 

 

Don’t Wait for the Ball to Drop – Start 2018 with Momentum!

As 2017 draws to an end, start building momentum toward your fitness goals!

New Year’s Resolutions rate of success is an abysmal 8%, with 80% of people quitting by February. The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic seeks to improve that rate.

The Fat Loss Habit adopts 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 are all backed by research and scientific studies.

amazon book cover

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.

Print: The printed book can be purchased from Amazon .

Audiobook: You can purchase the Audible book from Amazon. The narrator did an excellent job bringing the book to life.

Kindle: The Kindle Version has been updated. It can be purchased on Amazon.

Could you please share this post or tag at least one friend that you think might be interested in it? New Year’s Resolutions are just around the corner and this book could really help people achieve their fitness goals in 2018.

Best Wishes and Best Health!
Jeff

Please follow us on Facebook

#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

 

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

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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!