Want to Transform Your Body? Stop Prioritizing Cardio.

Cardio is great at losing weight, but it doesn’t really discriminate between muscle and fat. Your body doesn’t care about your goals. I am sorry to break this to you. It simply wants you to survive.

As a species we have survived by adaptation. When you perform long, steady state cardio, like jogging, your body adapts by reducing the stress placed on the body the next time this stress is encountered. It does this by improving your cardio capacity and lighting the load, if possible. To lose weight, you must create a caloric deficit.

When you combine covering long distances with a restricted diet that creates a caloric deficit, your body is forced to use stored energy for fuel. The two sources it has to choose from are stored body fat and our lean muscle mass.

You don’t get a vote in which is used. Essentially you have told your body that food is scares and that you need to cover long distances each day. Based on the circumstances you have placed your body in, it is going to choose to use a combination of both stored body fat and muscle to meet its daily energy needs to survive.

From a survival perspective, burning muscle is actually a better option. Let me explain why. Every pound of muscle you retain will cause your body to burn approximately 50 calories a day, while stored body fat, doesn’t place any such demand. Since covering long distances doesn’t tax your strength capacity in a meaningful way, if it did, you wouldn’t be able to sustain it for more than a minute or two; you aren’t forcing your body to maintain muscle mass.

Without strength training to mandate your need to maintain your calorie burning muscle mass, you will become a smaller, weaker version of your former self. A useful analogy is two ships crossing an ocean. Each ship has the same weight capacity limit. The loads at your discretion are the crew and provisions. The first ship is a sailboat that allows you to have a small crew. The second ship is a trireme with three banks of oars to help propel the ship. It requires a much larger crew, forcing you to sacrifice provisions. In this analogy, the ship is your body, the crew your muscles, and the provisions your body fat. The wind driven sailboat is your low intensity cardio training, and the trireme is your high intensity strength training. From a survival perspective, the sailboat would be the better of the two options since you will be able to carry more provisions for the journey and you’ll have fewer crewmen eating those provisions. Your body would rather maintain body fat and sacrifice muscle much the same way to survive a famine, which is how your body perceives a calorie restriction.

sprinter - jogger

Part of the reason why sprinters are so much more muscular than marathon runners is that the sprinter’s training requires them to generate explosive power over short distances. The marathon runner’s training, on the other hand, just requires them to cover long distances at a relatively slow and steady pace, compared to the sprinter. As a result, the marathon runner will have a scrawny frame, especially in their upper body, because big strong muscles are a liability. Any weight, muscle or fat, will only serve to slow down the long-distance runner.

As far as your body is concerned muscle and fat is just weight that has to be carried. The type of weight you lose is more important than the amount of weight you lose.

Looking good isn’t a number on a SCALE; it is based on your body composition, your ratio of lean body mass to fat. If you want to transform your body, replace the mindset that cardio is how you burn fat. Exercise burns fat and strength training helps build and preserve muscle. If you don’t maintain lean body mass while dieting, your body composition will not improve and you will hit a fat loss plateau because your basal metabolic rate decreased as you lost muscle mass.

Cardio training promotes weight loss better than strength training, BUT, strength training is better at promoting fat loss, as demonstrated in this STUDY. 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 study concluded “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.”

Muscles are responsible for all the pleasing curves of the body. Strength training reshapes your body, cardio doesn’t. If you have a pear-shaped body and you only perform cardio training while restricting calories, you will end up with a smaller pear-shaped body. Strength training transforms your body shape and is the best form of training for improving body composition; cardio merely shrinks your existing body shape.

Building muscle will help you to lose unwanted body fat and keeps it off without having to spend time doing cardio every day. When you are dieting, your goal should be to burn more calories and maintain muscle. Any exercise burns calories, not just cardio, and strength training will ensure you end your diet with a leaner harder looking physique. If you want to look better, focus on fat loss not weight loss.

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

If you enjoyed this article, please LIKE and SHARE.

Best wishes and Best Health!

Jeff

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.

 

Follow us on Facebook

Book NOW Available on Amazon!

Book Introduction

#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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How to lose weight fast? What we can learn from the Biggest Loser Program.

Biggest loser

NBC – Ali Vincent was the first female to win on the show with an 112-pound weight loss. Vincent recently posted to Facebook about gaining the weight back.

You can lose weight quickly. Contestants on the Biggest Loser can lose as much as 20 pounds a week. That is great news, right? Well no. This is probably the worst fitness program in existence.

The Biggest Loser Program has many flaws, first the contestants’ workout four to five hours a day, which is unrealistic for most people.  Most people’s schedule wouldn’t allow them to devote more than 1 to 1 ½ hours a day to exercise.  When your goal is to lose body fat, restricting calories should be your number one priority. Your second priority should be to burn additional calories while maintaining or building muscle mass. Studies have shown that people typically underestimate the number of calories consumed and overestimate the number of calories burned during exercise.

This study by the Department of Medicine, St. Luke’s-Roosevelt Hospital Center concluded, “The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.” If you wear an activity monitor or log your workouts on MyFitnessPal, the app will tell you that you can eat more calories based on the number of calories burned. I strongly recommend you don’t for a number of reasons. The first is that we have a tendency to under report our eating. Secondly, I question the accuracy of many cardio machines and even activity trackers to calculate calories burned. The next reason is that you want to get accustomed to smaller portions and eating less food so you can keep the weight off after you lose it.  Last, by not counting the calories burned, you will accelerate your progress toward achieving your goals.

Abs are made in the kitchen, you simply can’t out run a bad diet. You can’t afford to lose muscle along with body fat, if you want to transform your body. Losing muscle mass will decrease your metabolism, making future fat loss more difficult. If you allow yourself to lose muscle, you will hit a fat loss plateau before you reach your goal.

The next time you go to the gym, look around. You will typically find the leanest people spending the majority of their time lifting weights. The overweight people will typically be doing cardio training the majority of the time. You might say, well that is because they need to lose weight. But a year later, three years later, you’ll see the same people in the cardio area looking the same, plotting away with minimal results for their effort, if they haven’t quit all together, dejected by a lack of progress.

The reason why many consistent cardio exercisers fail to lose weight is that they rely on exercise to burn the fat instead of restricting their caloric intake. In many cases they aren’t even tracking their food intake. Huge mistake! What doesn’t get measured; doesn’t get managed.  Attempting to lose more than 1% of your bodyweight per week is unwise since it will result in muscle loss.

Second, the Biggest Loser Program focuses on weight loss and not fat loss. Some contestants take shortcuts like losing water weight, which is useful for athletes cutting weight for a contest, but meaningless with regard to body composition improvement. Building muscle is discouraged on the program. I actually watched an episode where a woman was criticized by a trainer for hitting the weights too hard and building muscle, which resulted in her not losing as much weight from the previous weigh-in. What a bad message to send. Every pound of muscle gained increases your metabolism 50 calories a day.

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. 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 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.

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.

Last, the contestants on the program damage their metabolisms and they typically gain back the weight. Here are just a few articles that describe the epic failure the program is in promoting a healthy lifestyle.

Lasting fat loss isn’t a quick fix. It requires us to change our habits. Confucius said that “Men’s natures are alike; it’s their habits that carry them far apart.”    What if I told you that most of our daily decisions are made automatically?  Our book being released in August 2017 will help you reprogram your daily habits to make fat loss as easy as possible.

____________________________________________________________________________________________

Discipline pushes us, motivation pulls us, but intentional 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  #QuickWeightLoss

 

 

 

Create Instant Habits

You can create an instant habits.

new habit loop

It just takes a little motivation and discipline to start. The authors of The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results say success isn’t a marathon of disciplined action.  It is a sprint fueled by just enough discipline to build a habit. Habits are harder to start than they are to sustain. The key is to identify the behavior you need to adopt and then work at it long enough to make it a habit. Researchers at the University College of London determined that, on average, it takes 66 days for a new behavior to become habit. Once a behavior becomes habit it becomes easier and easier to sustain. The researchers concluded that after 66 days, the new behavior became as easy to sustain as it would ever become. I’ll identify the habits you’ll need to adopt and the program will last long enough to make these habits sustainable. To help you form the habit of taking action, we will use a powerful tool called action triggers.

Habits are triggered by cues, which compel you to take action, that lead to a reward that you crave or desire. We can create instant habits using action triggers. An action trigger is a particular time and place when you decide you will execute a specific action when you are faced with a specific cue. For example, a study showed that students were more successful maintaining an exercise routine when they identified a cue, such as working out as soon as they wake-up each morning and a clear reward, an evening of guilt-free TV and another step closer to a leaner you. Food can be a reward, just don’t undue your workout by over indulging. A bowl of fruit covered with whip cream or a half a cup of ice cream will not necessarily blow your caloric deficit, but a pint of ice cream will. Moderation is the key. You could reward yourself with a new heart rate monitor, fitness tracker, a kettlebell or a heavy bag for logging all your food for two weeks straight. You could reward yourself with new workout clothing, a new pair of workout shoes, or having your hair or nails done for completing all your weekly workouts.

Peter Gollwitzer, a psychologist at New York University that has pioneered research on the power of action triggers conducted a study involving student participation rates on an extra credit writing assignment. Students had to write a paper describing how they spend Christmas Eve and submit the paper by December 26th. One group was required to create an action trigger for completing the assignment. For example, “I’ll write the paper, while sitting at the kitchen table, at 6:00 AM Christmas morning before everyone wakes-up.” The participation rate for the group that didn’t create an action trigger was 33%, while the group that created a trigger had a remarkable 75% participation rate!

Your smart phone can be a powerful tool for developing action triggers and habits. The three daily habits that are critical to your success are:

  1. weighing yourself in the morning,
  2. exercising, and
  3. logging your food.

Apps like Strides (information video), Streaks, Fabulous, and Toodledo  help you develop and track new habits. The Strides app allows you to create instant habits by programing action triggers. You can program multiple reminders for each task and the app tracks your consistency. I recommend setting your food log reminder for the end of the day, so you can complete your log and mark the task as complete. Recording these activities will cause you to modify your behavior by making you more consistent. What gets measure, gets managed!

There are unexpected benefits to forming good habits. Australian researchers Megan Oaten and Ken Cheng found that healthy habits lead to significant improvements in a wide range of regulatory behaviors such as less impulsive spending; better dietary habits; decreased alcohol, tobacco, and caffeine consumption; and fewer hours watching TV. Sales training guru Tom Hopkins often said “do the things you fear and the death of fear is certain.” When you routinely do difficult things, habit makes the difficult things easy. When the difficult becomes easy, everything else becomes even easier.  Jerry Rice often said, “Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”

PhD Steel Piers, author, of The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done  recommends you avoid procrastination by doing the worst thing first thing in the morning. Doing what is most difficult early in the day, when your energy and willpower are at their highest, will give you a better chance of success. I agree, but with one important caveat; you need to prioritize your efforts. I am a firm believer in the Pareto Principle that 80% of our results come from 20% of our actions.  Routinely doing what is difficult can become a habit. Habits become easier over time. The habit of doing what needs to be done, instead of what is easy, will grow stronger through repetition, like a muscle. For those that routinely do what others find too difficult to do, life becomes easy. Push forward. Do what needs to be done.

 “Do not pray for an easy life, pray for the strength to endure a difficult one.”      – Bruce Lee

Download a few of your favorite motivational videos on your smart phone for those times when your motivation is dwindling. You just need to stay motivated and disciplined long enough to make this behavior a habit. Build your discipline muscle and life’s burdens become lighter. If you can make this behavior a habit you will transform your life. If you want to change your life, take the road less traveled and do what you should instead of what is easy. People that do what is easy live a hard life of constant struggle.

_____________________________________________________________

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

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