2 Cardio Mistakes You're Still Making

The controversies over cardio for fat loss are endless: steady state versus intervals, fed versus fasted, long and easy versus short and intense, and so on. Obviously there is a lot of interest in cardio training and how to do it right. Sadly, most people are still doing 2 things terribly wrong and it's killing their results…… As best as I can figure, there are two major reasons why people are still mucking up their cardio programs for fat loss.

 

REASON #1: NOT ENOUGH FOCUS ON TOTAL CALORIES BURNED

Most people aren't burning enough darn calories.

Why? Well, I guess they are too busy worrying about the "proper" type of exercise (which machine or activity), the mode (steady state or intervals), the "optimal" ratio of intervals, or the "best" duration.

Some people coast along on the treadmill at 2.3 miles per hour or some similar sloth-like pace and they think that just by hitting a TIME goal, such as 45 or 60 minutes, that with "X" duration completed, they are assured to get the results they want.

On the other extreme, we have folks who have found or created some mega-intense, super-duper short training protocol like the "4-minute wonder workout from Japan." Just because the workout is high in intensity and it is performed in intervals, they too think they are assured to get the results they want.

What's missing in both cases is the realization that total fat loss over time is a function of total calories burned over time (assuming you don't blow your diet, of course).

 

AND…

Total calories burned is a product of INTENSITY times DURATION, not intensity OR duration.

Too much focus on one variable at the exclusion of the other can lead to a less than optimal total calorie burn and disappointing results. And remember, intensity and duration are *variables* not absolutes! ("Variable" means you can change them… even if your "guru" says you can't!)

When you understand the relationship and interplay between INTENSITY X DURATION you will find a "SWEET SPOT" where the product of those variables produces the maximal calorie burn and maximum fat loss, based on your current health condition and your need for time efficiency.

 

REASON #2: TOO MUCH FOCUS ON WHAT TYPE OF CALORIES BURNED

As best as I can figure, there is one whopper of a mistake that is still KILLING most people's cardio programs and that is…

Way too much focus on WHAT you are burning during the workout - fats or carbohydrates - also known as "substrate utilization."

This idea comes from the notorious "fat burning zone" myth which actually tells people to exercise SLOWER and LESS intensely to burn more fat.

Hold on a minute. Pop quiz. Which workout burns more calories?

(A) A 30 minute leisurely stroll through the park
(B) A 30 minute, sweat-pouring, heart-pounding, lung-burning run?

 

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Like, DUH!

And yet we have trainers, authors and infomercial gurus STILL telling us we have to slow down if we want to burn more fat??? Bizarre.

 

The reason people still buy it is because the "fat burning zone" myth sounds so plausible because of two little science facts:

• The higher your intensity, the more carbs you burn during the workout
• The lower your intensity, the more fat you burn during the workout

And that's the problem. You should be focusing on total calories and total fat burned during the workout and all day long, not just what type or percentage of fuel you are burning during the workout.

 

It's not that fat oxidation doesn't matter, but what if you have a high percentage of fat oxidation but an extremely low number of calories burned?

If you really want to be in the "fat burn zone," you could sit on your couch all day long and that will keep you there quite nicely because "couch sitting" is a really low intensity ("fat-burning") activity.

(Of course, "couch sitting" only burns 37 calories per half hour…)

 

HERE'S THE FAT-BURNING SOLUTION!

In both cases, the solution to burning more fat is drop dead simple: Focus your attention on how you can burn more TOTAL calories during your workout and all day long.

If you want to burn more fat, burn more calories and you can do that by manipulating ANY of the variables : intensity, duration and also frequency.

If you build your training program around this concept, you will be on the right track almost every time.

 

BUT WAIT - THERE IS MORE TO IT…

Naturally, we could argue that it's not quite this simple and that there are hundreds of other reasons why your cardio program might not be working… and I would agree, of course. But on the exercise side, the ideas above should be foremost in your mind.

On the nutrition side, you have to get your act together there too.

For example, many people increase their food intake at the same time as they start a cardio training program thereby putting back in every calorie they burned during the workout! Then some of them have the nerve to say, "SEE, cardio doesn't work!"

Incidentally, this is the exact reason that a few studies show that adding cardio or aerobic training to a diet "did not improve fat loss": It's not because the cardio didn't work, it was because the researchers didn't control for diet and the subjects ate more!!

It should go without saying that nutrition is the foundation on which every fat loss program is built.

Choose the combination of type, intensity, duration and frequency that suits your lifestyle and preferences the best, and WORK THE VARIABLES to get the fat loss results you want, but whichever cardio program you choose, remember that a solid fat burning nutrition program, such as Burn The Fat Feed The Muscle is necessary to help you make the most of it.

 

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5 Unusually Fast Fat Loss Tips!

Put These To Work And You'll Start Burning Stubborn Flab Much Faster...

TIP 1: EXERCISE EFFICIENCY

The idea here is that we're all very busy, and I don't have time to spend hours at the gym or workout nearly every day of the week. I know most people are in the same boat.

So what is needed is an exercise routine that can be performed infrequently and takes very little time, but still gives you great results...

...now the only way to do this is to use a form of exercise that produces fat loss in the time that you're NOT working out.

Most popular forms of exercise provide most of their calorie and fat burning during the exercise…but this is not efficient because we can only exercise so much…even the aerobic and cardio fanatics out there can only stand say 5-10 hours a week of exercise.

So with 24 hours a day times 7 days, that gives us 168 hours in a week… so even working out 5-10 hours a week still leaves us with 160 or more hours that we won't be working out...

...it is these 160 hours we should be focusing on if we want maximum fat loss in minimum time...

...and when you can do that, now you've got exercise efficiency. So the idea is to get the most fat burning out of those 160+ hours that you're not working out...

...and the best way to do it that I've found is by using a very high level of intensity combined with resistance training exercises performed in fairly rapid succession.

This type of exercise will burn fat for up to 2-3 days after the workout is over, so you can see why just 2-3 sessions a week of this type of exercise can double or even triple the amount of fat loss that can occur with typical type of exercise in the so called "fat burning zone".

TIP 2: FOCUS ON MICRONUTRIENTS FIRST

Perhaps the most important tip I can give anyone trying to get and stay lean is to look at food from a micronutrient standpoint.

This is not something you'll hear from most nutrition experts, in fact they'll tell you just the opposite, to look at your food from a macronutrient view (protein, carbs, fats)...

...this is what most people end up doing, and it is still important for fat loss, but the big turning point in my personal fat loss journey happened when I started to focus on eating most of my calories from foods that are super loaded with nutrients instead of stressing out over my protein, fat, and carb ratios.

The foods I'm talking about are vegetables, fruits, beans, legumes, nuts, seeds.

Now don't mistake this for a vegetarian or vegan diet, that's not what I'm talking about, but a diet that supplies the body with the nutrients it requires to burn fat optimally.

Now, you'll notice that I didn't include lean animal meats on this list. Well, that doesn't mean these foods won't help you burn fat, they will, but what I'm saying is you need to take your focus off of the whole protein first mindset and instead go with a "nutrient first" mindset.

I was raised, as I'm sure a lot of people are, that any good meal needs to start with a big portion of beef or poultry, and that the nutrient rich foods (like vegetables, fruits, beans, etc.) are a small part of that meal, if at all.

I'm saying you have to flip that equation entirely and that most of your meal should be based in the nutrient loaded foods, with a smaller bit of the animal proteins.

The fact is that these foods have the most nutrients, and when you give your body the required nutrients without overloading it with foods that have little nutrients, fat loss become so much easier because the hunger and cravings that plague dieters almost disappears.

TIP 3: STOP DOING SITUPS AND USING ABS GIZMOS TO LOSE STOMACH FLAB!

OK, so this is a big one because six pack abs are like a status symbol these days on whether or not you're lean.

I mean back in the 70s and 80s, it was enough just to have a flat stomach, but now it's all about the six pack…for whatever reason.

It probably has more to do with the fact that people are fatter than ever and things like six pack abs are becoming more rare and of course they are that much more desirable because of it.

So, a lot of people are still mystified by the spot reducing myth that you can do exercise a specific area of the body and create localized fat loss.

I should know because I hammer my newsletter subscribers with this myth several times, but I still get question after question about which abs or belly exercises or gut blaster 3000 will get them a set of six pack abs!

Look, you really can't lose fat from one area of your body specifically...

...the only way you can lose belly fat, thigh fat, butt fat or any other fat is by lowering your overall body fat percentage. In other words, losing overall body fat.

The reason you have problem areas or body parts is because you simply have more fat cells stored in that area genetically.

And we can't lose these fat cells, we are stuck with them unless we resort to surgery, but we can shrink them, and that's what happens when we lose fat. We shrink the fat cells.

So the key here is forgetting about all those abs specific exercises for a while and instead focus on lowering your overall body fat percentage by creating a calorie deficit through the right diet strategies and adding lean muscle to your body.

Truth be told, a good set of barbell squats to muscular failure done a couple times a week will do more for losing belly fat and getting six pack abs than 1000 crunches a week because the amount of calories and fat that will be burned from the squats will far outweigh those crunches.

Yeah, you'll need some abs specific exercises to build the abdominal muscles, but no one will see them if they're covered up by layers of body fat.

TIP 4: DON'T JUDGE YOUR FAT LOSS PROGRESS ON A SCALE

Alright another huge mistake people make when determining how successful their fat loss program. First off, we're talking about fat loss here, not weight loss.

Weight loss is the predominant term, unfortunately, because that's what we are taught at an early age.

But when it comes to losing actual body fat, we have to look at our body composition, not how much we weigh on the scale, but how much of our body is fat weight.

This is really the only way to know if you're losing fat or just losing water weight or muscle, which is very common on most crash or fad diets...

...people will end up losing a few pounds really fast and get excit, but they don't look much better in the mirror!

I mean they could look better in clothes because water loss and muscle loss will make you look smaller in clothes sometimes, but when the clothes come off...

...yikes!

This is the skinny-fat look that a lot of people have…they have high body fat percentages, but because of a small bone structure they look acceptable to people while in clothes.

I know nobody wants to look like that, which is why body fat percentage must be the key measurement for fat loss.

OK, another reason we can't rely on the scale is because of muscle mass...

...if we're doing this right, our exercise is going to be geared toward gaining lean muscle as this is the best way to create a calorie deficit almost immediately.

Especially as we age because our bodies naturally lose muscle mass every year once we hit our mid 30s or so… by the way that's the main reason so many people who were in good shape in their 20s and 30s wake up in their 40s 20-30 pounds of fat heavier.

So if you're measuring your progress by the scale and you gain 5 pounds of muscle, the scale could show no fat loss or even a small gain because muscle weighs more than fat...

...it's more dense and takes up less space. This can cause you to freak out and think your efforts are causing weight gain when in reality your creating the perfect environment for 24 hour a day fat burning.

So, easy ways to track your bf% are with a skinfold caliper, which you can find online, some of those body fat scales or hand grippers (though there are some tricks to using those correctly).

I actually have a body fat percentage analyzer available for my newsletter subscribers for free which you can get on my website…this is a great little tool and it's there for anyone who wants to accurately track your fat loss.

So that's the idea here... track your body fat percentage, not just your bodyweight! It's fat loss , not weight loss we're after.

TIP 5: KNOW YOUR FAT LOSS NUMBERS

I'm talking about keeping score and knowing your numbers here...

...if you don't know the numbers, you have little chance of success in fat loss and fitness.

Just like anything else in life, if you're not tracking what works and what doesn't work, you'll be using a shotgun approach that will take much longer and not work as well as an approach that includes tracking.

This is especially important in relation to your exercise and fat loss and fitness progress. Let's look at the business world for a moment. In any business, at the end of the day, results are measured by revenue, or the money that was made.

If the business owner doesn't know the numbers, they won't know if they've made any money. And thus they literally have no business! It's crazy and pretty simple, but the most powerful metric a business owner can track.

I'm a big NBA basketball fan, but do you think I'd enjoy watching my favorite team if they didn't keep score? Of course not!

If they don't keep score, we don't know who's winning, and thus there is no "game" to win or lose. They have to know their numbers to know who wins and who loses.

Again, strikingly simple, but the fact is that most people don't track their exercise routines at all. How do they know if they're winning or losing the fat loss game?

In fat loss and fitness it's all about monitoring a few key numbers, primarily strength gains, inches in your body part measurements, and body fat percentage.

If you don't know these numbers from week to week, month to month, you'll have a tough time judging your progress…and thus you'll second guess yourself, the methods you're using and have little change of succeeding.

This is also important because with any type of exercise or diet plan, you'll need to make slight adjustments as you progress, and how the heck are you going to do that if you don't know what or when to adjust?

So recording your progress on a weekly and month basis is key to getting that lean and fit body you desire… and if you're not doing it, you're using the shotgun approach: just spraying bullets and hoping you hit something.

This is a big reason people give up on their programs...

...not measuring their progress accurately. When you do this right, it can also give you that positive reinforcement to work even hard toward your goals.

Once you sniff something that actually is working, I don't know about you, but I'll do everything I can do magnify that effect for as long as I can.

So, bottom line, make sure to keep accurate records of your workouts and your progress. Just like in any business or in sports, you won't know if you're winning if you don't keep score.

My wife Kalen and I lost over 101 pounds by using these 3 tricks (along with a few other techniques), and you'll also find it interesting that:

• We did it by enjoying delicious foods several times a day, every day, almost never hungry...
   
• We DID NOT do one minute of 'cardio', but still lowered our resting heart rate and re-captured that near boundless energy of our 20s...
   
• I also lost nearly 10 inches of stomach flab, and Kalen dropped 8 dress sizes, going from a 12 to a 4...

We put together a little presentation where you're going to learn everything else you need to know (including our inspiring before & after pics) here:

Unusual tips and unique tricks that fight fat fast... <--- Click Here (Presentation)  

You also learn the 5 biggest mistakes you've probably been making trying to fight the flab, among all the tricky little details of our truly life-changing discovery...

 

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Wu Long Tea (oolong tea): Does it really help you lose weight?

You've probably seen the advertisements:

 

"Drink wu long tea and lose a jeans size every 7 days!"…

"Burn 20 lbs of fat in 30 days with wu long tea!" …

Maybe you even watched Oprah a few years ago when Dr. Perricone said that switching your coffee for green tea would help you take off the pounds.

You may have also read or watched countless news stories which say how healthy it is to drink green tea.

The odds are good that if you're interested in improving your health and losing fat, you probably either drink tea, take a green tea supplement or you've at least thought about it.

But what if I told you that most of the fat reducing claims for green tea were absolute, total BS, based on misinterpretation or deliberate misreporting of the research?

Unfortunately, it's true. If you've bought green tea based on the claim that it causes large reductions in body fat, then you have been scammed.

Here are the facts:

Green tea DOES stimulate your metabolism.

However, the research is very unclear about what kind of impact this small, short term increase in metabolism will have on your bodyweight in the long term.

In the most often quoted study (Dulloo, 1999), A swiss research team found that 270 mg of green tea extract 3X a day increased metabolic rate by the equivalent of about 79 calories on average and increased the oxidation of fat as the fuel source.

If you do the math, it appears that 79 kcal a day would add up to an extra pound of fat lost every 44 days. Not much, but you'll take it, right? Hypothetically, that would add up to an extra 8 pounds lost per year.

What advertisements quoting this study don't tell you is that this and other similar studies did not even measure long term change in body fat percentage or body weight. They only measured a 24- hour increase in energy expenditure.

 

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One study which is used as marketing ammunition to claim that wu long tea burns 2.5 times more fat than green tea was based only on a 120-minute increase in energy expenditure! (reminds me of that Mark Twain quote: "There are lies, damned lies, and then there are statistics.")

Numerous follow up studies have confirmed the short term increase in metabolism, but the studies are mixed on whether green tea improves weight reduction or maintenance in the long term.

The research IS compelling, but not conclusive.

As for ad claims that say you'll lose a lot of weight just from drinking green tea… absolute BS! Hopefully the Federal Trade Commission will catch up with these scammers sooner rather than later, as the marketing messages on the Internet are getting louder and bolder every day.

As for health benefits - green tea is certainly a champ. It's high in antioxidants and there are more than 2,000 research citations about potential health benefits of green tea (not to mention a 5,000 year history of use in China and the far east).

Even if you're a skeptic, green tea is hard not to like and it's hard to dispute that it's a good idea to add green tea to your nutrition program as one part of a well-balanced fitness lifestyle.

But when it comes to claims for large and rapid losses in body weight and bod yfat, (especially the wu long tea ads that are currently all over the internet), buyer beware.

 

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