NEWS & EVENTS
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This is Day 3 of your guide toward rapid fat loss. If you haven't yet, please read these two posts before reading the rest of this one: Day 1: New Year's Fat Loss Secrets Day 2: The Truth About Fat Loss As I mentioned yesterday, I think this is information that everyone should know. Please forward this to your friends and family so they can enjoy the benefits of a leaner body too! Yesterday's post (The Truth About Fat Loss) discussed many common dietary myths associated with fat loss. Today I want to jump into the training side of things, but before I do I forgot one thing yesterday: Preceding your workout with a protein supplement boosts your metabolism more than a pre-workout carbohydrate supplement. Interestingly, supplementing with a casein protein supplement results in more fat loss than a whey protein supplement, which results in more fat loss than no supplement. This is why we offer Muscle Milk (a casein-based protein supplement) at Endeavor. We didn't always, but when I looked at the composition of our previous supplements I recommended we make the switch and Jared and Shamus were kind enough to agree. Getting into training, Alwyn Cosgrove's presentation at StrengthandConditioningWebinars.com really tore apart some of the commonly accepted training practices of people trying to burn fat: Myth: Combining aerobic training with a diet results in greater fat loss. Fact 1: In long term studies (up to a year!) adding aerobic training to a diet offered no additional fat loss compared to being on a diet alone. Fact 2: The study included up to 6 hours of aerobic training per week! This means that the participants (and millions of Americans that follow a similar strategy) wasted between 200-300 hours of their lives getting nowhere. Myth: Burning more calories through your training will result in more fat loss. Fact: Calories burned through interval training burn up to 9x as much fat as calories burned through steady-state aerobic training. Would you rather spend the time to burn 100 calories doing interval training or 900 calories doing aerobic training? Alwyn described an interesting study (Trap EG, 2008) that compared 40 minutes of steady training cardio with 20 minutes of interval training 3x/week for 15 weeks. The participants of the study consumed the same diet and burned the exact same number of calories through training. At the end of the study, the steady state group GAINED 1 lb of fat! The interval training group lost 5.5 lbs of fat. Some more things to consider: When comparing aerobic training and strength training, strength training results in the maintenance or slight gains in muscle mass and MORE fat loss! 30 minutes of weight-based circuit training has been shown to boost metabolism for over 35 hours afterwards! Are you starting to see the picture? Circuit-based free weight training is the ultimate training method for fat loss. I'm not quite sure why people continue to recommend slow steady state cardio work. Maybe it's because they're afraid of scaring people away with weights? Maybe it's because some activity is definitely better than no activity regarding general health and preventing heart disease and type II diabetes? Those things are true. I guess I'm just confused about why people would want to invest their time and energy into a type of training that won't get them the best results. Would you rather spend 5 hours per week walking on a treadmill to decrease your risk of developing heart disease in the future or spend 90 minutes per week decreasing your risk of heart disease and Type II Diabetes, building some muscle, and dropping a ton of fat? If your boss came to you and said, "I'd like to pay you 3x as much money for you to work 1/2 your current hours" would you reply with, "No thank you. I enjoy working longer for less benefit."? -Kevin Neeld P.S. You're ready to take the next step toward getting in the best shape of your life. Don't wait any longer, click here to send me an email so we can talk about whether one of Endeavor's custom-training programs may be the right fit for you. P.S.S. Please forward this to your friends and family, and check back over the next week. There's still so much to go over!
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