Caleb Kruse
New member
I don't want to make this too long but I want to share a simple truth not many people are talking about. But before I start I want to say, as far as exercise is concerned, do what you love. If you love a 5-mile runs, do it, if you love circuits are weight training, do it!
But if you are concerned on melting fat and getting back into shape, I want to share what study after study proves most of us are getting wrong. Most of us are wasting our time doing the wrong exercises, working so hard but never see results. (You might be in this situation)
Being an Ex-D1 Athlete from the University of Oregon Track & Field Team, I have learned a lot from the beset coaches, trainers, and nutritionists that I now implement with my clients.
1. Before I start on workouts, remember 80% of your success and results come from your dietary change. You can't out-train a poor diet. Period.
2. Cardio is the most inefficient more of exercise to lose fat. In fact, it's so inefficient, just changing what you eat will get you almost the exact same results. With that being said, again, if you like cardio, do it! There are other benefits from cardio. (But I'm just talking about fat loss)
3. High-Intensity Interval Workouts (or commonly know as HIIT) are the second best form of exercise to melt fat. Why? Basically, Exercise Post Oxygen Consumption or EPOC. During cardio you are burning calories, but when you finish, your body stops burning calories. When you do a HIIT workout, your body will continue to burn calories up to 48hrs!
University of New South Wales (UNSW) researchers did a study of 45 people, where one group did 20 minutes of 8-second sprints on a bike followed by 12 seconds easy. The other group did 40 minutes on the bike at regular pace. The interval group lost 3-times more fat that the cardio group! “Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.” -Professor Boutcher
4. The most efficient form of exercise to burn fat is resistance training, or weight lifting. Now, many females believe they will get big and muscular from weight training but this could now be farther from the truth. If you eat right, you naturally don't have enough testosterone and other factors to get big. "Worry that lifting is going to make you look like Arnold Schwarzenegger is like worrying getting your drivers license will make you a Nascar Champion.” -A friend told that to me. To over-simplify, if you are worried at all getting big, stay at higher reps and shorter breaks.
Side note: Have less muscle makes it easier to gain fat. (The engine of your metabolism is your muscles. This is where most of calories are burned in the body. If you go on a “diet” and you lose a lot of muscle, you’ll most likely gain the weight back (and often more!)).
If you lift SMART and eat SMART you can put in place a proper weekly routine to kill your goals! Don't get discouraged that you aren't seeing results now. Empower yourself, learn the right things to do, then take ACTION, and be CONSISTENT!!!
Make weekly or monthly goals and celebrate them as you go! Have a cheat day once a weekly or biweekly. Get a friend as an accountability partner, someone that is on the same path as you, same goals, same pain.
Diet and exercise are complicated systems, this is just a simple foundational start to help you on the right path.
Hope that helps any!!!!!!!
But if you are concerned on melting fat and getting back into shape, I want to share what study after study proves most of us are getting wrong. Most of us are wasting our time doing the wrong exercises, working so hard but never see results. (You might be in this situation)
Being an Ex-D1 Athlete from the University of Oregon Track & Field Team, I have learned a lot from the beset coaches, trainers, and nutritionists that I now implement with my clients.
1. Before I start on workouts, remember 80% of your success and results come from your dietary change. You can't out-train a poor diet. Period.
2. Cardio is the most inefficient more of exercise to lose fat. In fact, it's so inefficient, just changing what you eat will get you almost the exact same results. With that being said, again, if you like cardio, do it! There are other benefits from cardio. (But I'm just talking about fat loss)
3. High-Intensity Interval Workouts (or commonly know as HIIT) are the second best form of exercise to melt fat. Why? Basically, Exercise Post Oxygen Consumption or EPOC. During cardio you are burning calories, but when you finish, your body stops burning calories. When you do a HIIT workout, your body will continue to burn calories up to 48hrs!
University of New South Wales (UNSW) researchers did a study of 45 people, where one group did 20 minutes of 8-second sprints on a bike followed by 12 seconds easy. The other group did 40 minutes on the bike at regular pace. The interval group lost 3-times more fat that the cardio group! “Intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under the skin and within the exercising muscles. The resulting increase in fat oxidation drives the greater weight loss.” -Professor Boutcher
4. The most efficient form of exercise to burn fat is resistance training, or weight lifting. Now, many females believe they will get big and muscular from weight training but this could now be farther from the truth. If you eat right, you naturally don't have enough testosterone and other factors to get big. "Worry that lifting is going to make you look like Arnold Schwarzenegger is like worrying getting your drivers license will make you a Nascar Champion.” -A friend told that to me. To over-simplify, if you are worried at all getting big, stay at higher reps and shorter breaks.
Side note: Have less muscle makes it easier to gain fat. (The engine of your metabolism is your muscles. This is where most of calories are burned in the body. If you go on a “diet” and you lose a lot of muscle, you’ll most likely gain the weight back (and often more!)).
If you lift SMART and eat SMART you can put in place a proper weekly routine to kill your goals! Don't get discouraged that you aren't seeing results now. Empower yourself, learn the right things to do, then take ACTION, and be CONSISTENT!!!
Make weekly or monthly goals and celebrate them as you go! Have a cheat day once a weekly or biweekly. Get a friend as an accountability partner, someone that is on the same path as you, same goals, same pain.
Diet and exercise are complicated systems, this is just a simple foundational start to help you on the right path.
Hope that helps any!!!!!!!