by Rob Duggan, North Loop Fitness
Notice that I didn’t say, "weight loss formula"? That’s exactly right. The reason, well, it’s really very simple… When an individual focuses his/her efforts on the sole purpose of weight loss, many negative things can happen. The trainee inevitably ends up losing a lot more muscle than fat and consequently halting the metabolism to a snail’s pace, preventing the body from burning its fat reserves. This is also really bad for your body, especially if your goal is to build a lean, tight and toned body. Not to mention you’ll be weaker than ex-Senator John Edwards’ chances of ever occupying public office again. Talk about the most ineffective strategy ever on trying to improve your body composition! But wait! I do have some good news for you…here it is, my friends - the big secret is, well, there really is no secret at all! Yeah, yeah, I know, you probably started to get all excited about the next gadget that promises instant gratification in this fitness industry full of gadgets and quick fixes. Seriously, I have something better; something that will actually work IF YOU PUT IN THE WORK.
Build MUSCLE. Yes, that is my big secret. Well, just one of them anyway. So etch this mantra into your mind, please and repeat after me: "muscle tissue is AWESOME." Say it under your breath. Ok, now louder. No, Seriously, do it. Perfect, thank you. Now, let me explain.You need to understand that muscle burns calories 24-7, 365…that’s powerful. This means that the more muscle you have, the more calories you’ll burn and the leaner you will become. Oh, and when I talk about building muscle, I’m not talking about becoming the steroidal hulk of a moman (man or woman..sometimes you can’t tell!) you see on fitness magazine covers – I’m talking about healthy, lean muscle that will make you feel great about how you look. (It goes without saying that being responsible with your food choices and getting some form of cardio (more on cardio next time!) is important too.)
Another great thing about building muscle in your fat loss efforts is that as you start to lean out, your body will have more shape and tone to it. After all, that is what most everyone wants, right!? This is a very basic version of all the physiology involved in this whole process, but do you really want me to ramble on about the science involved? Only Stephen Hawking would listen..and that’s only because I would disable his wheelchair. Don’t worry, building muscle works to help you lose fat. Here are some points to remember:
1) Train with FREE-weights and bodyweight exercises 3 times per week. Mix them together.
2) Do two high-intensity cardio days and two longer, lower intensity days of cardio per week.
3) Learn how to position your body and lift correctly. Form and technique!
4) Eat clean, natural food and increase your protein, fiber and fish oil intake.
5) Cut out all processed (dead) food. It causes inflammation in the body.
If this makes sense to you and you want to give it a legitimate shot, do this first: Take a tape measurement right around your belly button and love handles. Write down the measurement in your workout/nutrition journal. You have one, right? Next, weigh yourself and write that number down next to your tape measurement and date it. In 30 days from that date, take the exact same two measurements and compare. If you are extremely diligent in following a solid plan, you should see some results. The real nice results will start to happen in your second and third 30-day blocks. Do three in a row. Take the same measurements and make any necessary adjustments.
There are no gimmicks or short cuts friends - just plain ol’ hard ass work in the gym!
Make it happen,
Rob Duggan
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