As always Im going to be REAL with you and break down the simple Logic and Science to back this up.
So pay ATTENTION.
(This information comes from Science, The top trainers in the world, and pure experience)
For some reason when people are going on a Weight Loss/Fat Loss journey they always prioritize cardio. People think "I wanna lose 30lbs" and they go straight to the gym and run on the treadmill like hamsters on a wheel.
I know You see the avg Janes/Joes plugging away on cardio for hours each week yet they look the same. They are super soft and undefined. And Im sure most of you being as Victim Mind setted as most average Americans are, you just probably assume they have bad genes. Nope! Fat is NOT genetic.
The majority of you have the order of importance to fat loss all BACKWARDS, and thats why you havent gotten the results you want. So thats why Im writing this blog to cut through the BS and give you the TRUTH.
Know This, Getting Leaner, More Toned, Losing weight, Fat Loss, Getting Ripped all have one thing in Common, they ALL require you to LOSE FAT. You already have the lines in the arms, legs, abs, you already have a 6 pack, its how the body is designed, everyone does. You just cant see it because there is a thick layer of fat covering it.
Never seen your abs? Well, thats because you never ate right or worked out properly. Yes, even as a kid. If you were more active, and your parents werent feeding you twinkies, hot dogs and mcdonalds you woulda been lean as a kid.
Now most people when focusing on changing their body focus on CARDIO, but CARDIO is the LAST thing you should be doing. (Now when Im speaking of Cardio I mean doing 45-60 mins 1-2x a day on treadmill, step mill or elliptical. Running marathons/half marathons. Cycling. Etc. )
"The most important factor that determines your Fat Loss is your BMR(Basal metabolic rate. amount of calories your body burns at rest just for daily survival and Bodily functions..). Not doing endless hours of cardio. Not working out for hours and hours each day. Not caloric deficit. Without a high BMR you are just spinning your wheels in the mud, you're going NOWHERE. You could be eating No carbs/Fats, finish each day with a 500-1,000 calorie deficit, doing 2 hours of cardio, but with no BMR you cannot and will not lose bodyfat."- JD
Now lets examine why and how metabolic rate becomes damaged.
Things that damage metabolic rate:
1) Doing TOO MUCH steady state/low intensity cardio (spin class, running marathons, doing long bike rides, walking on treadmill, running on the treadmill for 45-60mins, stairmaster, eliptical, etc etc) You lose the fat burning component of steady state cardio very quickly. The first week or two it will be quick but doing endless hours of cardio daily/weekly is not getting a fat burning effect, but rather just eating up/Burning off muscle and REDUCING metabolism. Ever notice the people who workout everyday, running on the treadmill for hours each week, yet still look awful? Exhibit A.
2) Starving. The big majority of people who go on a weight loss/fat loss journey usually tend to STARVE themselves. Not from like an anorexia standpoint, but damn close. They tend to think "If im supposed to be eating 1,500 calories to lose weight/Fat, then I will eat even less and Ill lose more faster!" Wrong! Restricting your calories too much, will trigger your bodies Starvation Response. When that happens it will Start burning off MUSCLE, which will SLOW your metabolism(BMR), and SAVING your FAT. This destroys your metabolism and fat burning ability.
3) Youre Blind. If you're blind to the math of what you're doing, only eating 800-1,200 calories per day and burning 500-1000 calories in your workouts, you are damaging your metabolic rate.
4) Staying on low calories too long. Your body is ALWAYS thinking survival, so if you keep eating LOW calories your body is going to ADAPT to the lower caloric intake by REDUCING its metabolic rate. This is why Carb Cycling/Cheat Meals/Refeed meals are so CRUCIAL to your success. It Refeeds your body, spikes your caloric intake to support a high metabolic rate and preventing damage and muscle loss. You cannot eat low calories for long periods without damaging your body and metabolism.
Things that build metabolic rate
1) Lifting weights, building/maintaining muscle. High intensity Strength Training, High Intensity Interval training. Women i cannot stress this enough. You need to lift hard, heavy and often. You dont get bulky from lifting weights, you get bulky from the cupcakes you eat. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns at rest.
2) HIIT Cardio. High Intensity Interval Training. This is the ONLY type of cardio the body does not adapt to. It supports the metabolic rate as well as the fat burning component.
3)Eat ENOUGH good calories. You need to EAT to lose fat. You need to EAT to build/Maintain muscle. If you starve yourself, you will starve your bodies ability to burn fat. If you starve yourself, you starve your results.
The majority of competitors and competition coaches are OLD SCHOOL. They starve you with super low calorie diets and have you doing tons of CARDIO. What you need to keep in mind as well, is alot of these Coaches are using performance enhancing drugs. So what THEY do to melt fat will not work for you as well. Because of the drugs they are taking they are able to maintain their muscles better with the HOURS of cardio they would be doing. Most these coaches tend to prescribe THEIR same method of reducing bodyfat instead of what SCIENCE has proven. They tend to neglect whats best for you, your health, and your ability to maintain a Lean, Toned, Physique once you have reached your goal.
So beware. Because if you're doing endless hours of cardio, The minute you stop doing all this cardio and eat a meal out at a restaurant you gain it back faster than before. This is known as the Rebound. And its quite common with average people and new competitors.
This is because your BMR has been destroyed.
So for example lets say a healthy adult female has a BMR of 1500 calories per day without any exercise. Remember your BMR is known as your basal metabolic rate, which is the amount of calories your body burns at rest just for daily survival and Bodily functions. Most competitors and average people by the time of they get to their goal or show have damaged their metabolic rate so much that their BMR may be as low as 2-300 calories per day. So the minute the show is over and you eat a few normal meals, while not doing the HOURS of cardio sessions your body immediately gains bodyfat and fast. This is why you see so many competitors REBOUND and get FAT after a show. This is why you see people lose weight and then gain it all back and then some.
"A normal healthy person who was eating properly and working out properly would have their metabolism to keep them in check on those normal meals. " - JD modified
Now lets get a lil deeper..
The Science behind why you need to stop doing hours of cardio
One of the most detrimental effects of this type of training—one that applies especially to women:
Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism, particularly when accompanied by caloric restriction, which as we just stated above is all too common.
For most people this is the typical route for the typical person wanting to lose weight. They severely restrict calories, then go do tons of cardio. And most of them run on the treadmill or spend tons of time on the elliptical, because they are the least likely pieces of equipment to intimidate them.
As I mentioned above This is why many figure and bikini competitors explode in weight when they return to their normal diets, and it’s why the average women of the world can run for hours each week and not lose weight/fat.
What is T3?
T3 is the body’s regulator of metabolism, by the way it throttles the efficiency of cells. It also acts in various ways to increase heat production. This is one reason why using the typical equations of calories-in, calories-out, calculations doesn’t work.
When T3 levels are normal, the body burns energy to stay warm, and muscles function properly and efficiently. When there’s too much thyroid hormone (hyperthyroidism), the body goes into a state where weight gain is almost impossible. (Ectomorphs) Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women especially, put themselves into a hypothyroid condition when they perform so much steady-state cardio.
In the quest to lose body fat, T3 levels can offer both success and miserable failure because of the way it influences other fat-regulating hormones. Women tend to get all the other negative effects of this, which I’ll cover below. Don’t be surprised here. This is a simple, sensible adaptation of a body that’s designed to SURVIVE at all costs.
We Were Not Designed For Endurance
Now remember this, Your body is always focused on Survival, a responsive, adaptive machine that has evolved for survival of one self and its species. If you’re running on a regular basis, your body senses this excessive energy expenditure, and adjusts to SURVIVE/Burn less. Remember, no matter which way we hope the body works, its MISSION is always survival. If you waste energy running and doing cardio for hours, your body will react by slowing your metabolism to conserve energy. Decreasing energy output is biologically a survival response and optimal for your body.
Your body wants to survive longer while you do what it views as a stressful, useless activity. Decreasing T3 production increases its efficiency and adjusts your metabolism to preserve energy immediately. So in english, this means if you keep running, biking, swimming, doing stepmill for hours, its slowing down your metabolism and destroying your fat burning ability. BMR is slowly being chipped away.
Nothing exemplifies this increasing efficiency better than the way the body starts burning fuel. Training consistently at 65 percent or more of your max heart rate(which is the old school, Ineffective Fat Burning Zone BS that some coaches/trainers still prescribe) adapts your body to save as much body fat as possible. After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities. Energy from body fat stores also decreases by 30 percent. Then your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all. Instead of burning body fat, your body takes extraordinary measures to retain it. Thats why Running Jane is still looking really soft, her bodyfat levels arent budging.
That’s not all, You can still lose muscle mass. Too much steady-state cardio actually triggers the loss of muscle. Doing lots of cardio triggers the release of Cortisol, with heightened and consistent leves of cortisol triggering muscle loss, and promotes fat gain. Muscle loss leads to a FLABBY physique. Say goodbye to bone density, too, because it declines with that decreasing muscle mass and strength.
And long term health? Out the window, as well. Your percentage of muscle mass is an independent indicator of health. You’ll lose muscle, lose bone, and lose health. Scary enough?
When all these factors are put together, these coordinate a symphony of fat gain for most DIETERS/Runners/competitors after contests.
After a a few months of 10-20-plus hours of cardio per week, and low calories, fat burning hits astonishing lows, and fat cells await an increase of calories to store. The worst thing imaginable in this state would be to eat whatever you wanted, whenever you wanted. The combination of elevated insulin and cortisol would make you fat, and it could also create new fat cells so you could become even fatter.
And guess what they try to do to fix it? Double sessions of cardio and starve!
This “cardio craze” is a form of insanity, and its unnecessary. There are better ways to lose fat, and there are better ways to look good. Your Lean body is NOT at the end of a marathon or at the end of an hour long cardio session 1-2x a day. In fact, it’s the opposite of using steady-state cardio to get there. The show may be over, and the finish line crossed, but the damage to your metabolism has just begun.
So you've seen the information, you've seen the examples and the science. Now lets talk about the solution
So how do we fix this? Get your BMR HIGH!
BMR + Workout INTENSITY= FAT LOSS, SEXINESS, TONED BODY
#1 STOP Starving! This article is about cardio, but I want to make sure I emphasize to EAT enough calories. Remember one of the biggest factors of Fat Loss is having a HIGH BMR. You need to FEED to keep it high. But dont eat like Ms. Piggy, Keep your calories in check and in a DEFICIT, just dont go below your recommended deficit amount. You do need a slight deficit to burn fat but not a huge DEFICIT. Its always better to EAT a bit more and Burn more via Busting your ass, then it is to Starve/restrict. Having a higher BMR + Intense workout = Awesome Results. For example a woman with a BMR of 1,500 busting her ass in her workouts could be burning a total of 2,000-2,300+ a day. Thats why I say Keep your BMR high by Eating Right, then KILL your workouts. Now Im going to explain more below.
#2 LIFT weights. Stop doing steady state cardio! Low Intensity Cardio Kills your metabolism. You need to INCREASE your metabolism. To get a hot, toned, sexy body you HAVE to lift weights. Lifting weights not only helps you build/maintain muscle while you're on a caloric deficit, it helps you burn fat.
Next time you go to your gym I want you to pay attention to it, Look at the cardio area and youll see thats where all the FAT people are. Look at the weight training area and youll see thats where all the FIT people are.
Girls Lifting is how nice legs, butt and arms are made. This is the foundation of that bikini body.
Guys Lifting is where big pecs, big guns, 6 pack abs(only if nutrition is dialed in), cobra spread lats, V taper, The Adonis Effect is MADE.
The more muscle you have the more calories you burn even at rest.
EPOC aka Afterburn. Weight training has an afterburn effect that traditional cardio doesnt. That means that your metabolism is revving higher for 24-72 hours later from your weight training workout. Studies have shown up to an extra 10% calories burned. So that means a woman who had a BMR of 1,500 cals a day, just bumped her BMR up to 1,650 a day, and that doesnt even include how much she burns from her next workout. Can you say YAY! More fat burning! The more calories you're burning, the more fat you're losing. Make Sense? Good.
Now when I say lift weights, I dont mean F'n Barbie weights! I mean LIFT WEIGHTS!
You need to be doing Big compound moves Deadlifts, Squats, Lunges, Bench Press, Shoulder press, pullups, rows. You need to do them with HEAVY weights and INTENSITY. You need to be sore pretty much ALL week. If you're not, you're not challenging your body enough to create change. You have to challenge your body to make it change.
There are honestly MILLIONS of ways to do this you can Google "Workout Splits" and get tons of options
From splitting the body parts up and doing one bodypart a day
Doing a 3 day split
Monday Legs(Quads, Hamstrings, Calves)
Doing Total Body(all bodyparts) 3x a week.
Theres no magic, the key is INTENSITY. Go heavy, Go hard, Get it done Quickly!
H.I.R.T It!!! High Intensity Resistance Training. Group 3-4 exercises together and do them back to back. Keep rest periods short. Repeat.
Leg day (you should be struggling on the last couple reps of each move if the weight is correct)
10 reps each. Barbell Squats, Dumbell Step ups, laying hamstring curls. Rest 90 secs. 5 rounds.
10 reps each. Barbell walking lunges, Dumbell squats, Stiff leg deadlifts. Rest 90 secs. 5 rounds.
The most important aspect is INTENSITY. Lift Heavy, Work hard, Limited rest periods. You're in the gym to make improvements not Fucking socialize. So GET to work!
This saves time, melts fat, and gets you an Afterburn
#2 HIIT it! No more long boring cardio workouts. The body is NOT designed for endurance. We are the ONLY dumb animal on this planet that does 26.2-100mile runs. We are not supposed to be training like this. We are designed for short, intense bursts followed by a recovery. So instead of doing long ass boring cardio, do HIIT. High Intensity Interval Training. The BEST source of HIIT is Sprints. Track sprints, field sprints, hill sprints. You can do HIIT even on the damn treadmill and elliptical. But I would recommend outdoor because it has a higher calorie burn effect and EPOC/Afterburn.
When it comes to runners you see 3 kinds....The average Jane who runs distance or hours on treadmill tends to be soft, flabby, undefined due to the high bodyfat levels and little muscle. The top level athlete marathon runners are lean, but emaciated, old looking, sucked up, usually have NO ASS, and are just bones. And then you have the top level sprinter, lean, toned, great physique, girls have GREAT ASSES, young looking and very athletic.
The Sprinters have awesome physiques because their entire training revolves around HIIT and they do Resistance training.
Example Sprint workout
Go to a Football Field/Track Sprint 100y/100m. Sprint means F'n Sprint, not run fast or jog. It means Full SPEED all out Sprint! Bust your ass!
Now stretch and go home and enjoy life.
You workout was done in 10-20mins! Wow! Isnt that awesome!
So as you can see doing long boring cardio is NOT how Lean, Toned/Ripped(guys) bodies are made. They are made from High Intensity Training and Good adequate nutrition.
So next time youre planning on your workout, know AHEAD of time what you're going to do, write it down, plan your MADNESS and kill it!
Your Swimsuit body is waiting for you to put in the WORK.
There is no easy way, if you want the body you HAVE to do what it takes. It doesnt take alot of time, but it does take alot of discipline.
Discipline is the bridge between where you are now and where you want to be.
So get off the Fn treadmill and Lift some Weights and do some sprints!
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