Many people want the health and the body of their dreams, but there is so much conflicting information out there that makes things difficult. This article cuts through the marketing, and uses science to help you achieve the best results possible.
- No more than 20 minutes of continuous cardio a day
- No more than 5 days a week
- Push yourself, don’t hurt yourself
- 6 packs are made in the kitchen
- Count your calories
- Reflect weekly on your nutrition
- Weigh yourself only once a week at the same exact time. Do not weigh yourself the first 30 days.
- Measure yourself once every 4 weeks. Concentrate on your waist, arms, and bust.
- High protein diets are the best.
- High intensity 40 minute workouts 3-5 times a week
- Don’t rest long, burn fat while lifting weights.
- Women and men of all levels should lift weights (only with strict and great form)!
- See your doctor: See a doctor and get your blood work taken. See if there is any reason that you are unable to train, and see if you have any key vitamin or mineral deficiencies. If you do have a vitamin or mineral deficiency, skip the next note.
- Don’t take vitamins. Studies have found them to be no use to your body, and can be detrimental to your health! Take Fish Oil instead. Take 2000 mgs daily for cardiovascular support, fat burning, and joint support. Check out this article from Forbes.com on the dangers of vitamins.
- Sit ups don’t make you skinny! You may not believe me, but there is no science that shows concentrating on a certain area will burn fat from that particular area. Doing a ton of abdominal exercises could actually make your abs bigger. Why? If I worked out my arms by doing bicep curls, I’d expect that my arms would get bigger overtime. Your abdominal muscles are the same way, and continued training of them can actually cause the muscles to grow. To lose fat around your stomach, you need to focus on cardio and the kitchen. Cardio and working out will burn fat throughout the body, and will give you those abs you want before any sit up would! Read this Yale Scientific Magazine article on spot reduction: http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/
- Supplements are great, but shouldn’t be used for the first 90 days of working out. Your body needs to adapt to working out. Protein drinks are not considered a supplement in my opinion because they are a food. Eating more lean protein (protein drinks, chicken breast, fish, etc.) should be the only thing you need to worry about the first 90 days.
- Calories out > Calories in: The formula for losing weight is simple. You need to burn more calories than you eat. If you do this for an extended amount of time, you will see weight loss. Here is a great calculator to find your Basal Metabolic Rate. If you eat less than your BMR, you should lose weight. http://www.bmi-calculator.net/bmr-calculator/
- Great Cardio, Great Nutrition, Bad/No workouts with weights- You will lose weight, but your lean muscle frame is what creates the sexy look everyone wants. Lean muscle also burns 3x as many calories as fat. You need to build lean muscle and lose fat.
- Bad Cardio, Great Nutrition, Great workouts with weights- You may or may not lose much weight, you will look and feel better, but you will still hold undesired fat. Cardio is great at burning excess fat.
- Great Cardio, Great workouts with weights, bad nutrition- You may or may not lose any weight. You may or may not look or feel better. Nutrition is the key to living a healthy life. You can do all the cardio in the world, but what you fuel your body with has as much importance as how you train.
Conclusion: Get it right with the Trifecta: Cardio, Nutrition, and Workouts!