The Apple iPod. Using Music to Burn More Body Fat!

December 11, 2007

Can’t think of a good gift to give this Christmas season? Consider the Apple iPod. This is a great way to make your workouts more interesting. I actually believe that you will burn more body fat over the long term if you have an Mp3 player like the iPod. Somebody needs to conduct a study on this one!

Ipod Mp3

[Rob likes to “keep it old school” by sticking with a boom box. Even though he is in great shape, I recommend an iPod instead]

Music Helps You Push Hard When Your Workout Gets Tough

The great thing about music is that it elevates your mood when you listen to a song that you like. In fact, I believe that music releases endorphins that block pain. I haven’t read any studies on this, but if I was still in college I would push for a study on this. I really believe that doing hard cardio in particular is much less painful if you are listening to high energy music that you enjoy.

Can Music Increase Your Heart Rate?

Again…I haven’t read a study on this, but I think one needs to be conducted. I swear that hearing a great dance song that I like, elevated my heart rate a bit. This happens even if I’m just sitting on my couch. When I listen to that same song on the treadmill, it is that much better. Again…this isn’t scientifically proven, just stuff that I’m experiencing.

The “Runner’s High” and Music

I mentioned earlier that I believe music releases endorphins, this is also what causes the so-called runner’s high. I have experienced the runner’s high and listening to music creates a very similar feeling. Have you ever danced for 3 hours straight without resting? I know many people that can dance all night and feel completely sore the next day. In my opinion, these people basically experienced a runner’s high caused by a combination of music and light exercise (dancing). They didn’t feel pain, due to the pain blocking effects of endorphins.

Listening to Mp3’s While You Workout Certainly Can’t Hurt!

I could be completely wrong about music and the release of endorphins. I certainly don’t have the scientific study to back this up. It makes completely logical sense to me, but that doesn’t mean that it is a scientific truth. That being said…great tunes make your workout more pleasurable and make that cardio workout fly by.

Here is Some of My Favorite Workout Music

I’m a techno and house fan for the most part…I was a DJ in the late 80′ and early 90’s when “raves” were the new scene. Anyway…I like other types of music as well, but I get my best workouts to dance music that has a trance type vibe to it.

Since I am putting up videos of my favorite workout songs. I listed the songs on my iPod with the most “entertaining videos”…There isn’t any nudity in these, but they are sexually provocative for sure. Click at your own risk!

Call on Me – Eric Prydz
This one is a few years old, but I had to include the video. It makes me laugh every time. I can’t hear this song without thinking about the video. Funny stuff! This one isn’t as bad as some of the others as far as being trashy. If you haven’t seen it, you should watch it…it makes me happy!

Superstar – Mason vs Princess
This song makes me laugh. I have a hard time keeping a straight face when this is playing and I’m my gym. The song isn’t even that good, but the lyrics are funny. I had to post this one, because it shows people “working out”…well “kind of” working out. These women are hot, but have the scariest makeup ever! This one also has the positive affirmation thing going for it. You keep hearing “I’m perfect”, so it has that added benefit.

Lollipop – Dada Ft Sandy Rivera & Trix
This song has super cheesy lyrics that are a bit sexually suggestive…okay, blatantly sexual! The song has a great beat to it…kind of like a good early 80’s breakdancing song. The lyrics make me smile when I’m listening to this in the gym…if they only knew what I was listening to…LOL!

Destination Unknown – Alex Gaudino feat. Crystal Waters
I like this song, but LOVE this video. Yes…I know it is SUPER sleezy, but I can’t help myself. Yes…I have been known to cross the fine line of good taste many times! If you are easily offended, don’t click.

Stupidisco – Junior Jack
Pretty girls wrestling in bikini’s. I’m sorry to say that I find it very enjoyable. “Yes please”…LOL!

I Tried to Behave!

This article started out talking about music and endorphins and ended with sleazy workout videos. Yep…my blog is a train wreck at times. At least I try to entertain…LOL!

----> (New) Facebook Comments..."Cause all the cool kids are doin' it!"

{ 27 comments… read them below or add one }

Gators December 11, 2007 at 9:41 pm

G’day Rusty..
couldn’t work-out without my nano, just wouldn’t be the same and definitely couldn’t reach the same level of intensity during my HIIT without it. Throw in a N*ke sports kit which has a little voice come over your tunes telling you how far you’ve run and at what pace and you’re good to go. I think you could definitely say that music enhances performance, are ipods on the banned substance list in the Olympics?!!?

admin December 11, 2007 at 10:02 pm


Good call buddy! I’ll have to look into that Nike sports kit. That sounds cool!


Angie December 12, 2007 at 10:36 am

Ok..can I just say EWWWW!! LOL. I Like the beat of the music, but the images of the videos will haunt me forever! Naughty Rusty! :0D

admin December 12, 2007 at 2:52 pm


Yeah…I know I’m bad, but would you expect any different…LOL! I do like the second girl in the “Superstar” video with green eyes and purple outfit. I want to marry her.

Pure tackiness, but you gotta love this stuff!


katie December 12, 2007 at 6:22 pm

hey rusty, first off – this site is great! i spent about three hours last night reading most (ok, all) of your posts!!

i was wondering if you could maybe do a post oriented towards building an ideal female physique – i think you mentioned your sister was in great shape so maybe she could give personal experience? specifically, how should women go about achieving that lean-but-toned look? I personally am athletic and generally healthy, but I build muscle very easily and want to lean out. I’m 5’5″ and 130 right now, I’d like to get down to about 116. I have one of those hourglass bodytypes where Ive alwyas had an effortlessly flat stomach but build muscle really easily in my legs and even my arms. I’m very disciplined so I’m ready to do what it takes. What do you think? thanks for any help!

John December 12, 2007 at 8:04 pm

Hey Rusty, I remember reading an article months ago about how exercising while listening to headphones can lead to hearing loss if certain precautions aren’t taken; you might want to check out this article:

Sunny December 12, 2007 at 8:15 pm


I think you could be a really good friend of ours. Firstly, your site is amazing. You like beer, happy hours, all the films we love and now you tell us you are a techno and house fan and used to be a DJ in the 80s 90s. Well it’s all too wonderful. I think you’ve got to come party with some of us in the Bay Area (SF).


admin December 12, 2007 at 11:55 pm


Yeah…it makes sense. Seattle is just like a smaller version of San Francisco. Both of our cities are extremely influenced by European trends. We also have a large Asian population. I would go as far to say that San Francisco and Seattle probably have the most cultural diversity out of any cities in the US. I live in a really happening part of downtown Seattle and can walk to funky underground bars and know all the good happy hours, etc…

I have friends from Norway, Sweden, Thailand, The Red Sea, Russia, Australia…and on and on.

I guess I’d consider myself a “hip” city guy that likes to enjoy life and experience as many cultures as possible. I love hearing comments from people in other parts of the world…I absolutely love it!

When I go to San Francisco, I will be sure to look up you and your friends. I have your e-mail address. It is such a big city, It is cool to have inside information on places that have a good “progressive house” night or some “old school late 80’s industrial”. I also need to find the best brewery and have a massive ice cold glass of beer with a large plate of nachos…or the best place to find spicy Thai food.

Thanks for the compliment on the site…I give it my all!


admin December 13, 2007 at 12:01 am


The main thing to remember is that you want to avoid any kind of “pump” when you lift. Bodybuilders aim for the pump because it is a very effective way to build muscle mass. That is why you want to avoid the pump at all costs.

Also lift for less sets and reps (keep the volume low) when you lift and spend more time on cardio. Workout in a fasted state and make sure you create a total daily calorie deficit.

I’ll write a post in more detail later, but this is a great place to start.

Great suggestion!


admin December 13, 2007 at 12:04 am


I’ll take a look at that article about hearing loss. Unfortunately for me, my hearing is already slipping a bit from years of pumping techno and house music from 1987 to the present day. I’ll have hearing aids for sure when I’m 70+ years old. I don’t want to make it worse, so I’ll take a look.


CaRtz December 13, 2007 at 1:55 am

Here’s one paragraph from the link that John gave:

Wearing headphones (especially the Walkman-style) during exercise is also dangerous to hearing. Aerobic exercise diverts blood from the ears to the limbs, and leaves the inner ear more vulnerable to damage from loud sound. A Swedish study estimated that the risk of hearing loss is doubled when listening to headphones at high volume during aerobic exercise. The study recommends limiting headphone use during exercise to one-half hour per day at half volume.

Steve P December 13, 2007 at 2:27 pm


Got home from work, fired up the pc, went straight to your blog as usual. This article just made my day…your a star.

Cheers, Steve.

admin December 13, 2007 at 8:52 pm


I’m glad I made your day…those videos make me laugh every time!


Nathalie December 14, 2007 at 12:41 pm

I love the song “Call on Me.” I used to work at A&F and i swear that song was always on repeat after close. I had a knee injury about 3 years ago and just began seriously running again, and i can say that without my NANO it would have never happened. It is so hard to get back into running because it puts your body through a whole different kind of pain and sometimes the only thing that gets me through it is my ipod. For instance, last night during my run my head phones went out. I was completely devasted, and my run was just not the same. Don’t worry, i already bought a new set. Anywho, you should def. listen to some Gunther and the Sunshine Girls, that dude is a trip. The Ding Dong Song is AMAZING!!!

admin December 14, 2007 at 2:33 pm


So you were an A&F girl. In the mid 90’s I managed “Structure” (now called Express)…anyway, I loved hanging out with the pretty girls from Abercrombie…they were right next door.

I just watched the “Ding Dong Song” on Youtube. Funny stuff! I’d post it, but they show too much of Gunther’s naked butt…LOL!

Hopefully that knee will feel better soon,


Quinn December 15, 2007 at 11:56 pm

I totally agree with this post! I finally treated myself to a little Shuffle, mainly to block out the gym chatterers (I’m sure you know the type) and was pleasantly surprised that they made my weight training even easier and more pleasurable! Couldn’t work out without it now.

Ron December 16, 2007 at 2:22 pm

I’d have to also recommend a pair of wireless headphones, especially if you’re jogging. I hated getting caught in the cord, so I bought a refurbished pair off of Ebay…so much cheaper than buying new. I’ve been very happy with them…

Logitech makes a really good pair…it’s what I have: Logitech – FreePulse Bluetooth Wireless Headphones. Model #980461-0403

They should give me some money for this ad!

On a side note, any recommendations for getting rid of the ‘ole love handles? Everything else is looking good, but I just can’t seem to shake these damned things!


admin December 17, 2007 at 11:13 am


Make sure and do cardio on an empty stomach. Don’t eat a single calorie for 4 hours before your workout. Stubborn body fat will come off over time, if you give your body no choice but to burn stored body fat for energy.


Jules December 17, 2007 at 12:34 pm

Hi Rusty!
I love this post. I know a lot of “real” runners are so opposed to ipods, which I don’t really get. I love mine probably too much. There’s nothing like a great loud pumping song to help me really push it up a hill.
Some great songs (in my humble opinion) everything from Wu tang clan’s gravel pit to DJ Kahled, Journey and van halen, to this great eric prydz remix that’s 15 minutes long. (and fitting in well with some of the posted video’s… Satisfaction by Benny benassi, but a liiiiittle inappropriate : ) I liked the responses to your older article where people posted their workout mixes. Gave me some great ideas.
On another note, Its amazing how much of a difference working out on an empty stomach makes! I’ve been trying to have my big meal at around 6pm, then run 7-9 miles, or intervals on the elliptical ( I hate treadmills… I need to get over that ha) on an empty stomach at 6am and the weight is finally coming off! Its funny how much your info and advice has completely changed the way I eat and work out! Really, thank you so much.

admin December 17, 2007 at 2:36 pm


I almost included the Benny Benassi women with power tools video. It is a good one as well!

I’ll try my best to keep the tips coming. There are a ton of slight modifications that can help people reach their goals quicker. Thanks a bunch for telling me how well some of these tips are working for you. I like to feel like I’m making a difference.

Sounds like you are making awesome progress!


Ron December 17, 2007 at 8:47 pm

Awesome! That’s exactly what I’ve been doing. 1/2 hour on the elliptical (I usually run on the treadmill, but for some reason, the area around the bone on top of my started to hurt). Then weights and then swim about 5 laps. At least I think they’re laps…is one way down the pool a lap?.

Oh, and I didn’t mention…totally agree with the ipod/music theory. Not too big on techno though.

My picks are hard and/or fast punk/rock and roll. AC/DC, Black Flag, Guns N’ Roses, The Stooges, etc. Some hip-hop too, such as F— tha Police by N.W.A. Anywho, that’s my musical two cents. Keeps me running a helluva lot faster than if I’m watching TV. TV’s actually kind of distracting and slows me down. Makes the 1/2 hour-hour seem longer.

CaRtz December 21, 2007 at 6:03 am

Hi Rusty,

I understand that we shouldn’t eat 4 hours before doing cardio to burn the stored fat. What about after doing cardio? How long before having a meal?

I usually eat a really small snack (like a cookie or two) 2 hours before doing cardio. Maybe that’s why I still have these love handles. =)


admin December 21, 2007 at 11:00 am


Save that snack for after cardio. If you are just doing cardio, don’t eat anything until one hour after your cardio workout. If you are doing resistance training followed by cardio, eat a non fat quality protein source immediately after working out that digests quickly…then eat a healthy well balanced meal one hour later.

I drink a strawberry protein shake right after working out and then I eat a well balanced meal one hour later. This works really well.


PS: If those cookies are non-fat, your post workout meal could be 2-3 cookies with 2 glasses of non-fat milk. You don’t want to ingest fat with this meal as it will slow the absorption of the nutrients to the muscle. The meal one hour later should include a typical amount of fat.

Tesa January 29, 2008 at 6:59 pm

I’m actually totally surprised by how much more energy I can put into my workouts just because of the music that’s playing. It seriously gives me the strength to go that extra ten minutes!

Sandy March 2, 2008 at 12:26 am

I totally agree with this! I wear my Ipod shuffle every time I workout. It has made a world of difference in how long I can workout now! (:

Denisse February 4, 2009 at 9:17 pm

Definatly music can make you take an extra effort in your work out…hate to go to the gym and they have some slow pop music.

My personal preference and recomendation of music for working out: Drum n Bass !!!
I love all electronic music but this will make you get super pumped up.. give it a try

personal favorites: Jenna G, Pendulum, Andy C, The Shapeshifters, etc

danny May 27, 2010 at 7:05 pm

ghosts n stuff- deadmau5

just for you rusty 😉

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