Cardio SUCKS for Fat Loss...

Here’s a lesson on why traditional Cardio SUCKS and why it is a waste of time if you're trying to lose fat!

For anyone who’s focused on fat loss, there’s no question that one thing you are going to wonder about is where cardio training fits into the picture. Cardio training is by far the most commonly performed exercise when it comes to fat loss.

People decide they want to lose weight and off they go to hop onto the first piece of cardio equipment they find. After all, cardio burns calories and upping your calorie burn is the fastest way to fat loss, right?

Not quite. It is true that you must burn off more calories than you consume over the course of the day to burn off body fat but there is more than one way to go about doing this.

Yes, you could use your actual calorie burn during the workouts to expend the extra energy or you could format your workouts in such a way that they cause you to expend more energy all day long.

Which sounds better to you? Which do you think will get you the fastest RESULTS? I hope you said the last one because if you did, you’re learning!

The best way to boost your fat loss success is get your body burning more calories 24/7. When you do this, you can’t be beat. You’ll be melting off fat in your sleep (dream come true, right?).

This is the big reason why resistance training is so effective for fat loss. Because it causes the body to expend numerous calories after the workout is done while you’re recovering, you’re going to find that it really moves along the rate of progress you see.

Traditional cardio, on the other hand, really doesn’t cause much of a post-workout calorie burn, however as you’re about to find out, there is one form that will change that.

That form is High Intensity Interval Training or H.I.I.T. Cardio. Interval cardio training is by far the superior form of cardio you want to get lean, get in shape, and see the best results possible from your time invested.

And besides that, who really enjoys spending hours and hours on cardio equipment? I sure know I don’t and I’m willing to place a very large guess that you don’t as well.

What if I told you that you could be in and out of the gym in twenty minutes with interval training and still see SUPERIOR fat burning benefits?

Well, that’s precisely what H.I.I.T. cardio is going to do for you. What you’ll be doing during interval cardio training is ramping up the intensity so you’re going at almost 100% full out for 20-30 seconds.

Then once that interval is finished, you back off and perform active rest for another 40-60 seconds. Repeat this process six to ten times, being sure to add a warm-up and cool-down (we don’t need any injuries here!) and your workout session is finished.

Quick. Easy. Effective. That’s what you’re going to get with interval cardio training.

One thing I want to point out right now as well is that if you’re still not quite loving the fact you’ll be on a cardio machine to do this, that’s all the more reason to consider cross training.

While I have nothing against interval cardio training – it is a very effective way to burn fat, I can guarantee you that Cross Training is the superior choice. Even better than intervals.

The reason for this is because with cross training style workouts, now you’re not only working with intervals (since a large component of them will be cardio training), but you’re also working with strength training exercises as well.

So you get large metabolic increases from the interval training along with the high post-workout calorie burn from the weights, plus you have the added variability in there to make it interesting. Then to add to that, because you’re working both cardio and resistance training in the same workout, you now no longer need to dedicate as many total gym sessions per week to your training.

Hopefully that makes you see just how effective cross training style workouts are. If you want to take advantage of these, be sure to see Mayhem Fitness & Cross Training for more details.

Before leaving off on the topic of cardio, I do want to mention that if you are someone who just loves their cardio and really enjoys that time along spent running along on the machine, then you can add some in, but there are a few things you should know about it.

First, lots of moderate paced cardio training can eat away at your muscle mass. And it’s that muscle mass that essentially helps you burn calories all day long. So really do try and keep it to modest amounts. No one hour sessions, seven days a week. If you’re doing that much to lose weight, something is not right. You either need to make some serious changes with your diet or you need to look at what you’re doing in addition to that cardio (which in these scenarios is usually nothing).

Second, remember that all that cardio training is going to eat into your recovery ability. If you are planning on doing at least three weight lifting workouts a week, which I would highly recommend that you do so, you’re going to find that all that cardio makes it more difficult to get through those sessions. Again, this leads to numerous problems.

Now, not only are you not seeing the results you should from your intense weight lifting workouts but you’re also losing muscle mass from all that cardio.

End result? You become a smaller, yet softer (or flabbier if you will) version of your current self. Now, how appealing does that sound?

Hopefully this does convince you to start changing your ways. Old, moderate paced cardio methods are out of style. All the current research points to this way of training that will lead to far superior fat loss and fitness level increases.

Get after it!

Sean "Mayhem" Murphy

Newsletter - Want Better Results?

 4 Ways To Burn More Fat

There is nothing quite as frustrating as seeing your results fizzle out.

This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.

Why does this happen? And, more importantly, how can you prevent it?

Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.

When your results stop, it's time to do something new.

• The problem: Your muscles have adapted to your routine.
• The Solution: It's time to apply the concept of muscle confusion.

Muscle confusion is a way to keep your body guessing by changing your routine.

I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.

Strategy #1: Use a Drop Set

Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.

This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.

Strategy #2: Focus on Negatives

Each time that you do a weight lifting repetition you are using three types of strength.

1. Positive strength: lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Strategy #3: Use Active Rest

Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.

Call or email today - I look forward to hearing from you.

Find Your Motivation

Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to'Be thinner' or 'Look more attractive.' Dig deeper - there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators...

• I want to have more energy to keep up with the kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.

Guilt-Free Cobbler

This recipe makes a perfect fall dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar - this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here's what you need:

• 1 sweet, ripe peach (or apple or pear)
• coconut cooking spray
• 1 teaspoon agave nectar
• pinch of sea salt
• pinch of freshly ground cinnamon

1. Wash, peel and pit the peach. Chop into bite-sized pieces.
2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein. 

Newsletter - Are You Disturbed

Transform From "Before" to "After"

Have you ever seen a really impressive "before" and "after" photo on a weight loss product?

Well, there's something that the diet industry doesn't want you to know. There is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their "before" picture and you'll see that they are deeply disturbed. The body they have is no longer in sync with the body they are able to accept.

They changed the body that they accept, and became disturbed.

Now look into their eyes in the "after" picture – see the sweet satisfaction? They now live in the body that they decided they could accept. What an amazing feeling that is.

Why are you still living life in your "before" body?

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Transform from "Before" to "After"
You may not realize it, but you already posses everything you need to transform your body, and it all starts with taking responsibility for the body that you have today.

You are in your current shape because, until this moment, you've been OK with it.

Oh I know you aren't thrilled with it, and you even talk about losing weight and getting fit - but you haven't changed what you'll accept.

Here's how to transform your body in 3 steps:

Step One: Feel Disturbed
It has been said that emotion creates motion. This is essential when it comes to personal transformation. Just like those folks in the "before" pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

Get your emotions stirred up. Make a list of all the reasons that you're ready to lose weight and get fit. Get disturbed.

Step Two: Decide What You Want
Without clarity you'll never get where you want to go. Now that you're disturbed with the body you have, decide what the body you can accept looks like.

Think in concrete and specific terms. Just like the captions under ‘before" and "after" pictures - "Shannon lost 50 lbs," "Matt lost 8 inches from his waist," "Catherine went from a size 20 to a size 4."

Get a clear picture in your mind of what you'll look like in your "after" picture and decide what the caption will read.

Step Three: Take Action
The time spent between your inspiration (now) and taking action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do immediately.

Take action by emailing or calling me now to set up a fitness consultation.

I am here to take you from your "before" picture to your "after" picture. What will your "after" caption read?

Get Disturbed

You have to get disturbed with your current shape before you’ll take the action needed to transform your body. How do you get disturbed? Try these:

• Go shopping for a swim suit
• Try on all of your "skinny" clothes
• Look at old pictures from when you were in better shape
• Go to the doctor for a physical

Salmon and Broccoli Scramble

Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2

Here's what you need...

• 1 teaspoon olive oil
• 1 cup fresh broccoli, cut into small pieces
• 5 egg whites
• 8oz grilled or smoked salmon, separated into small pieces
• dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.