fat-loss

So there is a study that was just released showing that aerobic exercise burns more fat than resistance training, or intense interval type training. Let me start off by saying that this study was poorly executed. This is coming from a HUGE believer in adding in slow cardio to maximize fat loss. I should be using the study to promote my cardio product, but I didn’t like the way the study was setup.

cardio

Aerobic exercise, commonly know as “cardio”, including running, walking, and swimming, has historically been established as a good way to lose weight.

However, research on the effects of resistance training on fat mass have not had significant conclusions.

Subjects were randomly given one of three exercise groups: aerobic training (nearly 12 miles per week), resistance training (three days per week of weight training, three sets per day, 8-12 repetitions per set), or aerobic and resistance training together (three days a week, three sets per day, 8-12 repetitions per set for resistance training, and around 12 miles per week of cardio).

The aerobic training and the aerobic plus resistance training groups collectively lost more weight than those who completed only resistance training.

Cardio exercise proved to be a more efficient type of exercise for losing body fat.

In this specific study, resistance training did not reduce fat mass or body weight significantly, regardless of any differences in resting metabolic rate.

“Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults” Leslie H. Willis, Cris A. Slentz, Lori A. Bateman, A. Tamlyn Shields, Lucy W. Piner, Connie W. Bales, Joseph A. Houmard5, and William E. Kraus Journal of Applied Physiology, December 2012, doi: 10.​1152/​japplphysiol.

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Have you ever noticed that there are two entirely different health movements with very little crossover?

There is the group of organic whole foods consumers and the group of people who buy health and fitness supplements. I used to be much more familiar with the typical GNC type of supplements, but didn’t know squat about things like Kombucha, Cod Liver Oil, Spirulina, etc. I think both groups have some positive things to offer and I would like to explore that in this post.

Note: I was going to name this article “Whole Food Stores vs Supplement Stores”, but how boring is that? Plus, then I couldn’t put up this sweet pic! (said in the voice of Napoleon Dynamite).

hippies-vs-jocks

[“Hey Man, check out this mean batch of Homemade Hummus!” … “Bro, how many more sets you got left on the bench?”]

I Was GNC’s Best Customer at the Age of 17
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The most unproductive part of any diet or exercise plan that is aimed at burning body fat is the first two weeks. It is tough because people need to have a little faith during the toughest time of a weight loss plan. My way of thinking about a diet is this…don’t plan on losing any body fat at all the first two weeks. If you do, just look at is as a bonus.

Fat Loss Momentum
[An amazing photo of a Space Shuttle Launch]

Burning Body Fat is a Lot Like Launching a Rocket

I’m sure you have heard that a significant amount of fuel is used just to get the Space Shuttle 100 feet off the ground during launch. In fact, more fuel is used the first few hundred feet, than the next 10,000+ miles. Losing weight is very similar in that you will expend a lot of energy your first two weeks without much in the way of results. [click to continue…]

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I have been guilty in the past of not giving steady state aerobics any respect. I am a big believer in high intensity interval training because it is extremely effective at burning body fat. I LOVE high intensity interval training.

It is quick and gets results, but obviously steady state aerobics have great advantages as well. In this article I will talk about combining the two to maximize fat loss.

Steady State Aerobics
[“Drop That Zero and Get With the Hero!”…Quote from Vanilla Ice in the movie “Cool As Ice”. I am embarrassed that I know that…LOL!]

A Quick Background on Steady State Aerobics

Throughout the 70’s and 80’s steady state cardio was THE way to burn body fat. Everybody was pushing the idea of spending a long period of time on a cardio machine at a walking pace, to reach a target heart rate that supposedly used “fat for fuel”. This did work for people who put in the time and who ate strictly. It was particularly effective for bodybuilders, since they would burn more calories walking due to their high lean body mass.

Steady State Aerobics Worked, But Had Flaws [click to continue…]

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Somewhere along the way, milk and dairy got a bad reputation. Back in the 50’s and even as late as the 80’s milk and dairy was recommended as part of a healthy diet. The “trendy” thing right now is to point to studies and say how bad cow milk is for humans. There are several large groups who are anti-dairy almost to the point of obsession. I am going to point out a recent medical journal that examines the benefits of milk and dairy.
Milk Woman
[No need to share the same dish as your cat…bad Sheila! Bad, bad, bad girl!]

The Study on the Health Benefits of Milk

The link to the study on milk and dairy is located at this link:Major Scientific Advances with Dairy Foods in Nutrition and Health This study points out several health benefits of including dairy in your diet. It obviously is biased, since it was written by the National Dairy Council, but it has some great points. I’ll summarize the points below. [click to continue…]

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Have you ever heard the saying “If you keep doing what you’ve always done, you will keep getting what you’ve always got”. Well this saying holds true for cardio to some extent. No matter what type of cardio you are doing, you will most likely reach a fat burning sticking point. The way to blast through this sticking point, is to increase the performance a bit.

Performanced Based Cardio
(A picture of a spinning class in Viareggio, Italy)

People Measure Their Performance in Weight Lifting, But Rarely When It Comes To Cardio.

If you were to ask any gym member how much weight they could handle for 6 reps in a basic lift, they could probably give you an accurate answer. If you were to ask them similar questions about cardio, they probably wouldn’t have an answer for you. [click to continue…]

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Let’s get one thing clear…skipping a meal does not slow down your metabolism!

A popular idea right now is that if you skip meals your body goes into “starvation mode”.

Skipping Meals Slow Metabolism

This is where the popular six meal per day diet plan got its start. This theory is based upon a misunderstanding of how diet affects your metabolism.

Prolonged Fasting and Prolonged Low Calorie Diets is What Puts the Body Into Starvation Mode [click to continue…]

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You believe you are doing everything right! You are keeping your calories low, you are exercising like crazy, and you eating nothing but healthy foods. So why aren’t you burning body fat?

Beautiful Woman on the Beach
(Beautifully Toned Woman on The Beach…Gotta Love This!)

The Wrong Combinations of Healthy Food Can Block Your Body from Burning Fat! [click to continue…]

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Is Gaining Muscle Mass a Good Strategy for Fat Loss?

There is a huge myth going around that gaining muscle is the best way to burn body fat and stay lean in the long run. This is a really trendy thing to say right now. Go into almost any gym and you will hear a personal trainer tell their client “You have to work on building more muscle, because then your body will burn more calories each day…leading to fat loss”.

attractive body

(Just two attractive people to “draw you into” the article…”Read more so you can look like us!”…LOL!)
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Is it possible that you can burn fat at a quicker rate and increase muscle tone by drinking a few beers per day? Beer lovers rejoice…a recent study has some interesting findings!

Lyle Mcdonald, an authority on fat loss, recently spoke about that a paper that talks about alcohol consumption in people who are consuming low calories throughout the day… [click to continue…]

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