How does a pill that burns fat faster than any supplement
out there sound?
How about that very same pill increasing muscle tone and
density?
You've gotta admit, it sounds pretty exciting doesn't it
Now, what if I said...'IT AIN'T GONNA HAPPEN!'
Unless...wait for it!
You begin to lift heavy weights in the gym and avoid your
favourite step and fit ball class. Then and only then are
you on your way to that dream physique
Now from that last statement I've probably already lost
half the female audience, no matter... it's just makes the
rest of you look even better.
This is unfortunately, a very common mistake that women far
too often mistake as being a way to become a muscular bound
female bodybuilder.
NOT TRUE!
In fact, if you're looking to get the kind of physique that
Angelina Jolie, Jennifer Aniston or Jessica Alba have, then
you will have to take a step towards the free weights
section.
For what you are about to receive... The following article
is split into 4 parts. Part 1 will explain why we should be
avoiding long durations on cardio machines known as 'long
slow distance' (LSD). Part 2 will look at the reasons why
lifting weights works better than LSD training and finally
part 3 will explain why we should be lifting heavier with
those weights. Part 4 will put it all together in a evenly
balance program for you to follow.
The reason for doing it this way is there's a lot of new
understanding to take on board. Some of this is going to go
completely against your usual way of thinking, meaning you
may or may wish to read any further parts.
All I can say is from the experience of coaching many
clients in my time, this works better than anything and the
results WILL amaze you!
So why should we avoid lengthy sessions on the cardio
machines?
There are quite a few reasons why we should avoid long
durations on cardio machines, the first one is simple.
Our body was designed to survive from the days when we were
hunter/gatherers and our vocabulary consisted of um, ugg
and errr. Kind of like a teenager...
When we ran (chasing food or being chased as food) our body
would produce the hormone Cortisol (a stress hormone) as
chasing food or becoming food can become a pretty stressful
thing for us.
When Cortisol is produced, the body begins to store body
fat by slowing down its natural metabolism. The reason
being, if you are chasing something and don't catch it, you
have no idea when you are going to be eating next. Your
body knows that it will have to survive on its own stored
fats.
As we all know, the human body hasn't really changed at all
(apart from becoming more obese and unhealthier) and still
uses the same trigger mechanism when training with LSD
(long slow distance).
Don't be fooled that it won't happen to you just because
you go on the cross trainer, stepper, rower or any other
form of equipment. It will, the body can't identify what
exercise it is doing or whether you're looking to burn fat
or being chased.
If its LSD training you're doing and you're looking to tone
and lose fat, you will soon find yourself at a sticking
point very soon as your Cortisol levels begin to rise.
The Zone
Let's take another look at those long cardio sessions that
"help burn fat".
The fat burning zone uses bodyfat as energy instead of
carbohydrates; this is known 'Sub RQ1' where the body isn't
working too hard so can therefore easily use fat for energy
rather than its precious carbohydrates. Now although this
is true, if it was so effective, we would be losing pounds
as we watch TV or read a book, but as we all know by now,
that's just not the case!
Yes, you will burn more calories when exercising at the gym
or walking round the park but to get in the true fat
burning zone or 'optimal zone' you'll have to exercise for
90minutes (non stop) at least...
After about 90 minutes the body becomes extremely efficient
at burning bodyfat!
This is very true, but 90 minutes!
England could have been defeated by Luxembourg B team by
then. (I'm referring to soccer of course)
So if the body is burning pure bodyfat after 90 minutes,
what's being burnt as energy before then?
MUSCLE!
Remember, carbohydrates don't work at this lower level of
intensity so something has to help the fat with energy
fuels and if we use muscle we immediately start to slow
down our metabolism.
Solution
Now I know that the cardio, fat burning, step obsessed,
'the longer the better' exercise junkies out there aren't
going to suddenly hang up their lycra shorts and ankle
weights only to share the weights room with the usual vest
wearing grunters.
Therefore what I suggest you do is a form of what we call
Tabata training.
Pick your favourite piece of cardio equipment
Warm up for 2 minutes
Go as fat as you can for 30 seconds
Take it easy for just 10 seconds
Repeat 8 times
It's as simple as that and believe me you will really feel
like you've had a very intense yet very short workout!
----------------------------------------------------
Kevin Raison is fast becoming a sought after Personal
Trainer in the UK. Having been a senior trainer at Dax
Moy's Personal Training Studio in London. Kevin now has his
own Personal Training Studios in the midlands.
You can visit Kevin at http://www.kevinraison.co.uk
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