immediately kills your metabolism and it robs your body of strength and athleticism.
In order to burn bodyfat and raise the metabolism you need every ounce of muscle tissue possible. If you want to burn bodyfat, you have to build muscle. Only high-intensity exercise and strength training can do this.
Best Bet: The key to quickly getting ripped is by doing exercises that stimulate your metabolism all day long. High-intensity interval cardio is significantly more effective than low-intensity cardio because it forces your body to keep burning fat and calories after you stop training. Just a few minutes of intense cardio will boost your anaerobic and aerobic conditioning. I personally incorporate weight training into my cardio workouts to heighten intensity, basically, lift weights fast- eg. Kettlebell swings, weighted plyo movements and other Multi jointed, weighted exercises
4. Fat is your friend: It is unfortunate that eating foods with fat got a bad rap years ago. Though fat has made a comeback to some degree, many still buy into the fact that they should eat less fat to lose fat. A gram of fat does have more calories per gram (9 calories per gram) than protein or carbohydrates (4 calories per gram) but that doesn’t make a difference in being healthy. As I mentioned, it comes down to total daily consumption, and how you moved on that day. There are so many healthy fats out there that provide so many benefits. Wild caught fish, wild game, extra virgin coconut oil, avocados, and almonds are just a few whole food choices that are perfect to consume. These are much better choices than whole grains, breads, pastas, cereals, and other so-called grains that are good for you. As soon as everyone started to recommend whole grains and 6-11 servings of breads, pastas, and cereals, and minimal fats look what happened. Obesity went through the roof!
That has to tell you something.
Better Bet: Enjoy some fat and stay satisfied. You will stay full for longer, increase brainpower, reduce inflammation, and lose bodyfat in the process. Just make your sources are healthy: nuts, seeds, fish, avocados and olive oil form a good base. No processed foods!
5. Resistance training vs jogging: This one always makes me laugh a little. Lifting light weights for a high amount of repetitions is similar to the long bouts of cardio at low intensity. Your body will simply not burn fat as fuel and will not increase any of your fat burning hormones such as growth hormone and testosterone. Only higher intensity exercise will burn fat and increase muscle tissue (muscle tone).
In order to increase muscle tone you have to put a high demand on your muscles and nervous system. The stronger you are, the more muscle fibers you can recruit. Stimulating all your muscle fibers with each set skyrockets the metabolic cost of your workouts. Metabolic cost is a measure exercise scientists use to determine how many calories you’re burning through exercise. The higher the metabolic cost, the better.
Furthermore, recent research proves that getting stronger makes you run faster. And the faster you can move, the more fat you’ll burn through exercise. People who lift fastest burn the most calories.
Best Bet: Make sure when lifting weights you use loads that you struggle to lift for at least four, but no more than 15 repetitions. For bodyweight exercises, move as fast as possible through the repetitions maintaining correct form and technique
Kindly provided by Graeme
at Shapesmart Personal Training 07715 640 133
To advertise in thewire t. 07720 429 613 e.
the.wire@btinternet.com Please mention thewire when responding to adverts 21
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