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As soon as you get up . . before you eat . . Get Burning That Fat
Doing this type of tabata style workout out first thing before you eat, gets that fat burning. Simply put . . as soon as you wake up your body is looking for fuel so doing a tabata makes it look where you really want it to ie your fat stores!! This type of intense 4 minute workout will get the body pumping and keep burning fat for hours after you have finished. Come on, you can spare 4 minutes!!
Set your interval timer for 20 seconds work 10 seconds rest
1st exercise HIGH KNEES
2nd exercise QUICK FEET
REPEAT ONE AFTER THE OTHER 4 TIMES
If you can walk easily and are not sweating after doing this . . you were not
I bimble through my day and sometimes memories hit from my rather turbulent past few years and one came screaming back at me today.
I will say now that I have learnt from it and understand it all now; however, at the time I really didn’t. So, here is a heads up for anyone who really wants to change (for themselves), anyone who has found a different path they would love to investigate . . be warned . . people will start dropping out of your life! On a positive note other, more wonderful ones will enter it!
OK . . where to begin. I swore to myself I would be the fittest of my life for my 40th birthday and so I started training . . hard . . . every day! This was not my “normal” way of life. The fitter and more muscular I became the weirder the behaviour of my husband (now ex . . see where this is leading) started getting around me. He would turn up out of the blue when I was working (I owned an animal care company and spent most of my time out with packs of dogs). I thought he may be worried there was someone else so invited him to train with me, he turned up once and never came back. Then it got REALLY weird he would try and get me to fight him and I don’t mean argue . . I mean he wanted to REALLY fight me. When my eldest daughters boyfriend and pal came round (two big 6ft 2 lads) he would encourage them to block my way. I am 5ft 2″ on a good day and this was becoming very frightening. I didn’t understand it and it really freaked me out.
Then I noticed certain members of my immediate family slowly detaching themselves from me. Very close members of my family.
It seemed the fitter I was getting the angrier they were getting! I also started learning about the law of attraction the only spiritual thing that had ever made sense to me . I was becoming fitter and gentler with life and yet the hate I was getting in return was unbearable. I had to understand this.
So, I went looking for answers and found them . . in fact found loads of people have had the same experience.
What I learnt was the more we progress both physically and spiritually, we start leaving the people that are staying stagnant behind. I am not saying I am better than anyone, let’s get that straight here and now. I just moved on with my life in a new direction and path that they did not want to travel with me. What I do know is my whole being operates on a different level than it used to. I emit a different resonance than I used to or put simply give off a different energy. I have become a lot stronger both physically and mentally. I am happier now than I ever was and it just jarred with people.
I looked back and realised that the people who were dropping out of my life were the ones who I used to allow to manipulate me/bully me. They were the ones who said “do xyz” as otherwise we know you don’t love us! Well I realised this was bull and cut my strings so I could be puppeteered no more. They really didn’t like this! It was around this time a series of events happened that culminated in my husband getting a knife to my throat. I left the next day.
This is when I learnt the BIGGEST lesson of my life. Let people be. If they want to hate you, let them. Don’t defend yourself as there is no need. By letting your ego in on things you are adding gasoline to an already turbulent fire! You have to learn that not everyone wants to progress. This is fine, but you also must know that you cannot stay around them either as they WILL hold you back, and due to the fact the journey for you has commenced you will not be happy any other way.
People get very jealous and feel threatened by anyone that is progressing in life. They feel a need to rip them to pieces rather than congratulate. If you want to test this theory out start talking about someone like . . . .Richard Branson, Bill Gates, Mark Zuckerberg and most people will instantly try to get their nails in to something negative about them. Very few want to applaud them and say “yes what an amazing person they are created an empire and enjoys life . . what an inspiration!” and, trust me, the pulling apart bit . . they will do it about you!
On the hugely superbly up side of things, you start to attract people into your life that are resonating on the same level as you. They are the ones that after you have spent time with them you feel like your whole being is energised. The people that are eager for you to grow, who motivate you forward. These are the people who want to hear how you have succeeded and bask in your happiness. You can tell the people you are falling away from as your whole being will drop like a lead balloon as soon as they get near. All conversations will end up feeling fraught and angry and they will try everything to dis-empower you.
It sounds all doom and gloom, but I promise it isn’t. When you get through the prickly, rocky bits there is such a huge and beautiful journey laid in front of you. You will do exactly the same as me and, even though it hurt, you will appreciate every step taken on this journey and grow from it. Every new piece of learning. You will find kindness from the most unexpected places. Learn to be grateful and look forward with eager anticipation as this journey is the best one you will ever take, so you must make the most of it and keep on keeping on.
As the saying goes “Haters only hate the people they can’t have or cant be”
Is maintenance harder than getting there? And when you have been overweight for a long time how long before your mind catches up with you?
Part I
Is maintaining a healthy weight as difficult as the journey to get there?
The simple answer to this is no. However, there may be pitfalls along the way. As I wrote in my article yesterday there is a tendency for people moving over to the healthy lifestyle to think it is normal to under eat to lose weight. Sadly, this just leads to slowing the metabolism down and starting to do what is well known as “yo-yo dieting” ie under calorie eating and losing weight, body goes into starvation mode, moving to higher calories, body stores emergency fuel, you put weight back on then start the whole cycle again. This can lead to Metabolic and Adrenal Burnout. Metabolic and adrenal burnout is predominant in sports like body-building from years of cutting and bulking. In an interview Dorian Yates admitted that to compete you have to have such a low BMI that he was in agony just walking on the stage. He later found out this was due to the fact his body had stripped the fat from the soles of his feet! After competition they go into bulking or what we would just call binge eating. Eating huge amounts of food to replenished the body . . . . this is not natural behaviour for a healthy body.
To get the balance right you have to ensure your diet is always as healthy (clean) as you can make it. There is a plethora of sites out on the net giving you recipes for gorgeous, tasty, healthy meals have a look at Forks Over Knives Recipes for instance. Keep your daily intake between 1800 – 2200 calories a day. Obviously these figures are calculated on an average person, eating a healthy diet. However, if you are . . . let’s say a lumber jack or someone with an above average amount of serious lifting/moving in your day then you will need more calories. You can gauge what you are eating by using free sites such as Cronometer. If you go to the “Profile” tab you can set what your diet is ie even (fat, protein, carbs), zone, paleo or LFRV (low fat raw vegan) I use the LFRV gauge as I follow the 80/10/10 rule (80% carbs, 10% fat, 10% protein) but have a cooked meal once a day. The numbers in the box representing in units of ten the percentage of each.
To maintain you do not need to exercise anywhere near as intense as the journey you have been on to get there. Getting rid of the fat takes a lot of hard work as burning fat is the last resource your body goes for (carbs being the first). Once you are at your desired weight as long as you are eating healthily you can maintain without very much exercise. If you are anything like me though, you will want to keep your fitness level up as well as your healthy weight. I personally would advise doing a 15 minute HIIT routine at least 3 times a week. It is also worth pointing out that if you have been on the fitness journey for a while and you suddenly stop training you will find that you become very grumpy and may get some strange little mood swings as your body is now used to the happy little endorphins you produce every time you train (either that or you need more carbs in your diet!)
Part II
How long will It take For Your Mind Acknowledges the Transformation
The general consensus on this is around a year. This will vary from person to person. On interviewing a psychologist on this one she told me it takes a while for the brain to register long term major change in the body as it has programmed itself over the years to be used to seeing the body in a certain way. You have to start being very gentle with yourself on this point. When I returned to my pique fitness level I could pinch no more than a half a centimetre of flesh; however when I looked in the mirror I still thought I looked overweight (thus the interview with a psychologist ). I had to train my brain to see a slim woman instead of the unfit, overweight person I had been. A small tip is NOT to look at your body every day and just know that you are the size you are happiest at. Let your brain adjust. The most important thing you have to do is keep giving yourself the positive thoughts in your head. At the end of the day you have to control not just your eating and training but your thoughts too. Let those bad boys get out of whack and you really are in for rough ride. My thoughts in every aspect of life, is keep a track on your thoughts!
I HOPE THIS ANSWERS YOUR QUESTION.
ANY QUERIES ABOUT THIS PLEASE JUST LEAVE A COMMENT.
Calorie Restriction for Muscle Growth – Strange but
absolutely true!
Can calorie restriction for muscle growth be a realistic option? Here at Get Rid of Butt Fat we have some pretty non-conformist views on just about every topic under the sun – especially when it comes to weight loss and muscle gain.
Readers will know from our previous post/s that we pretty much disagree with mainstream nutrition and health and never base our opinions on media dogma or what any industry is trying to get us to buy in to. Calorie restriction for muscle growth is one of those topics that we love and goes against everything you’ve ever been told
‘Just cos they wanna sell it doesn’t mean we wanna buy it’.
We like to do our own poking around and find out what really works, what can really get rid of butt fat, and what doesn’t. We don’t claim to be experts or Gurus on anything, but we have managed to get through some very serious life threatening conditions (more on that some other time), and we did it by not following the herd and their quacks. We did it by research, trial and error and by thinking outside of the consumer driven box…That, and by hard work and exercise.
Eventually, medical science does come around to our way of thinking and they then support what we’ve been bleating on about for decades.
In actual fact the truth is out there but it is kept out of the way of prying eyes as it is invariably of no benefit to the authorities to let you in on the facts – they make no money from the truth.
Every thing is run by drug companies…they sell you the food that makes you ill, they sell you the vitamins that leach nutrients from your body and then they sell you the drugs that mask the problems. Allowing them to milk you for every last penny, all the way along the chain, or more aptly, conveyor belt!
We even buy in to their health (s)care schemes and tactics – in the vein hope that this time we will get to the truth or be saved by a new miracle potion/drug/therapy blah blah blah.
It does, of course, get a little lonely on our soap box…so it is a welcome relief when someone else pitches in and sheds a little light on some of those hidden truths.
Now, I know calorie restriction for muscle growth works because I’ve practiced fasting for over 15 years and it truly fits in with the way I view food. I’ve witnessed a lot of things that fly in the face of popular (mis)conception and this goes a long way to proving that what we think we know (have been told by others) is in fact completely false.
Suspend your beliefs, start to think outside of their box and go take a look at eat stop eat. This could be the one thing that stands your World on its head and makes you question most of the crap you’ve been buying in to all your life.
Calorie Restriction For Muscle Growth – A Scientifically Proven Fact
Exercises to Get Rid of Butt Fat…The Basic Routine
Exercises that get rid of butt fat
Exercises, especially body weight or weight training exercises, are the best way to get rid of butt fat and improve health, strength and fitness. I use a very simple but effective training technique/methodology comprising of just a few exercises. It flies in the face of so called mainstream fitness “wisdom” and gives superb results in a fraction of the time, a fraction of the cost, strips the cellulite or fat off you and grows with you as you get fitter.
My own exercise routine is based upon and around the Charles Staley method of training called Escalating Density Training or EDT for short…Use this link to learn more about EDT and get free videos or check out the “Charles Staley / EDT” page on this site.
My basic exercise routine (don’t worry – I’ll add the rest of my workouts as we go along) uses Compound Body Weight Exercises for both Muscle Building / Strength training and Cardiovascular workouts.
Before we get into the workout and the exercises used, I’m going to show any die-hard, staunch gym rats, who have been led to believe the myths they have been fed over the years, some scientific and mathematical evidence. This evidence shows conclusively that what I am putting forward is far more effective in every way, shape and form than any other set of exercises or workout routines usually performed in gyms around the World.
Now before anyone starts frothing at the mouth and firing off snotty emails to me, let me stress that I wholeheartedly encourage all forms of exercise over non-exercise…That is a given. However, if something doesn’t work or is shown to be ineffective or outdated then there is a reason for it not working and being ineffective and outdated. People need to know why what they are doing isn’t getting them the results they desire.
Let us never lose sight of the fact that the aim of being fit is to feel good about oneself and have more energy to do the things you want to do. A healthy body is a main ingredient in a happy life.
The main attributes of increased fitness are Power, Strength, Speed, Endurance and Flexibility. Most of which are missing from a standard weight training programme or cardiovascular workout. Traditional forms of training exercises, by their very nature, are not dynamic. They only address one particular area of the fitness attributes. This means a lot more training has to go on to improve the areas missed out.
Hmmm…what started out as something to get you fitter, get rid of butt fat and to give you the energy to do the things you want to do, has now turned in to a full time job…Do you really want fitness exercises running your life? I know I don’t!
I digress…back to the scientific and mathematical evidence.
Let us analyse a normal / typical 60 minutes of exercises used in a weight training session at a gym
How the Exercises compare – Breakdown of an average weight training session
Normal weight training
I am being over generous with these numbers here – to give the normal weight session and their exercises a chance…So I’m basing these figures on a strong male weighing 100kg. The energy output is there to highlight work done and is calculated by multiplying the weight used by the distance the weight has been moved and the number of times the weight has been moved. In the above example, the energy output or work done was 156,000 units over 60 minutes.
As we now have a figure for the work done and a time frame that the work was carried out in, we can now determine the intensity of the workout…This is done by dividing the work done by the time it took to do the work.
In this case:
156,000 / 60. Giving us a figure of 2,600 units of work done per minute.
Total weight moved for all exercises was 8,100kg (8.1 tonnes) over 60 minutes which equates to 135 kg per minute.
Total repetitions for all exercises equal 120 over 60 minutes which equates to 2 repetitions per minute
Bare with me, all this mathematics may not be of any interest to some but it serves as a progress indicator of your workouts. It shows the impact of the exercises performed and is a good goal setter – more on this in a moment.
Back to our workout and exercises comparisons.
100kg man doing body weight exercises routine based on EDT for 15 minutes
EDT style training
Just re-read the above chart again…
Now let me break it down for you.
Total energy output or work done for all the exercises was 600,000 in 15 (not 60) minutes. This gives us a workout intensity figure of 40,000 units per minute.
Total weight moved for all the exercises was 30,000kg (30 tonnes) in 15 minutes, making that 2,000kg per minute or 2 tonnes per minute.
Total repetitions for all the exercises are 400 in 15 minutes which converts to 26.7 per minute.
Remember – these are just two body weight exercises!
Now look at the figures side by side.
Traditional weight training exercises versus exercises performed using EDT training
Normal weight training
Body weight EDT
Total energy output / work
done
156,000 units in 60 minutes
600,000 units in 15 minutes
Total weight moved
8,100kg in 60 minutes
30,000kg in 15 minutes
Workout intensity
2,600 units per minute
40,000 units per minute
Weight moved per minute
135kg per minute
2000kg per minute
Total repetitions
120 in 60 minutes
400 in 15 minutes
Repetitions per minute
2
26.7
Workout duration
60 minutes
15 minutes
Equipment needed
Access to a gym
Self and a clock
Cost
Gym membership
nothing
Make your own mind up to which methodology and exercises come out on top.
If you analyse the figures a little closer you will also realise that the EDT based system also stresses your speed and strength endurance. The vast amount of repetitions over a short period of time increase your movement and flexibility. This really does cover all bases. Better still, you can apply the same methodology to any form of weight training exercises and get spectacular results.
So what does this all mean for training and exercises?
It basically means that normal training methods ( not the exercises ) are inefficient at best. The most efficient way for your body to burn calories and fat continuously is by increasing your bodies muscle mass, muscle tone and muscle density. The best way to achieve this is by working as many muscles as possible, as hard as possible. Forcing them to burn fuel and grow.
Standard weight training exercises are based primarily on lower intensity isolation movements designed to strain the main muscle they are isolating e.g. Biceps Curl.
Although the muscle is worked to failure in every set. The whole point to standard weight training is to reach muscle exhaustion in 8 to 10 repetitions. Maximum intensity cannot be maintained because the muscle is being worked to failure…And as the muscle is isolated and doing comparatively very little work, the body has no need to produce the chemicals needed for fat burning and muscle growth or proper repair for that matter…You are not going to get rid of butt fat exercising in this manner.
Modifying your training so that your muscles never reach failure allows you to work the muscle that much harder. Which in turn burns more calories and fat which also stimulates the body in to producing the necessary chemicals to build and repair…You are guaranteed to get rid of butt fat exercising in this manner.
If this is all getting a bit confusing don’t worry – the charts above speak volumes. Remember that if you are forcing your body to fail the only thing you are actually doing is breaking it down…This is not stimulation but annihilation. Breaking anything down = BAD…Stimulating anything to grow = GOOD
Now to Cardiovascular exercises and workouts.
Due to the intensity of EDT, standard cardiovascular exercises and workouts are not essential but are good to mix things up a bit…So let us now compare normal Cardio exercises to Interval Cardio exercises etc. Or more aptly, normal cardio exercises performed at a different intensity.
Standard Cardiovascular exercise routine
This consists of doing some form of exercise that puts a stress on your cardiovascular system (heart and lungs etc.) for a period of around 45 minutes to an hour. For your body to be able to carry out an exercise for such a long duration of time, the exercise itself cannot be very high in intensity…it is impossible to sprint for 45 minutes. So by its very nature a long cardio routine has to be of moderate intensity otherwise you would never be able to do it.
As stated previously the human body at basic function or mooching about gives off 80 watts of energy per hour…Standard cardio exercise raises that energy level anywhere up to 800 watts per hour.
Interval cardio exercise is higher in intensity and can only be maintained for 60 seconds at a time so your body is giving out a much higher energy rate…anywhere from 4000 to 8000 watts per hour. Each 60 second work interval is followed by a brief period of rest where the work rate is dropped to allow the body to recover before repeating the same process again…This goes on for 15 minutes.
Tabata Interval Training exercises raise the energy output levels even higher, anywhere from 40,000 to 80,000 watts per hour and therefore can only be maintained for 20 seconds at a time with very short rest periods before the same process is repeated again…This goes on for 4 minutes.
So let’s now compare the different forms of cardio exercise.
As ever, to give traditional training a fighting chance I’ll use the higher recorded energy levels and use the lower end of the scale for the recorded energy levels reached from interval and Tabata training.
Standard Cardio Exercise versus High Intensity Interval Training Exercises
Fact: 1watt per hour = 0.859 Kcalories
one lb (pound) of fat (16 ounces or 453 grams) = 3500Kcalories
1oz of fat = 218.75 Kcalories
1g of fat = 7.73 Kcalories
Exercise
Energy output per hour
Exercise duration
Total energy output
Total Kcalories
Fat burned
Mooching
80watts p/h
60 minutes
80
68
0.32 oz / 8.79g
Standard Cardio
800watts p/h
60 minutes
800
680
3.11oz / 87.9g
Interval Cardio
4000 watts p/h
15 minutes
1000
859
3.93oz / 111g
Tabata Cardio
40,000 watts p/h
4 minutes
2,666
2,290
10.47oz / 296g
In theory then it would take
51 hours of mooching to
burn 1 lb of fat
over 5 hours of
standard cardio exercise to burn 1 lb of fat
61 minutes of Interval
Cardio exercise to burn 1 lb of fat
and just over 6 minutes
of Tabata Cardio exercise to burn 1 lb of fat
I’ll let you draw your own conclusions and if you are still following along I shall now outline my basic training exercise regime.
Time to put it all together.
Exercise regime to strip fat/cellulite off you and get
you extremely fit, extremely quickly.
Exercises – Monday – Wednesday – Friday
Squats and Press-ups/push-ups for 15 minutes.
Exercise like this;
Perform 5 Squats as quickly and as powerfully as possible and then drop to the floor and perform 5 Press-ups/push-ups in the same manner. That is classed as one set…You now repeat that for 15 minutes.
At the end of the 15 minutes you tally-up how many sets you have performed. The result of that tally is your bench mark. If you performed 30 sets then you achieved 150 Squats and 150 Press-ups/push-ups and 300 repetitions in total. Your aim then is to get more exercise done each time you train.
It doesn’t matter how many sets or reps you managed to complete in the 15 minutes the aim is to beat that total the next time around, even if it is only by one rep.
The beauty of training in this manner is that you know before you start exactly how long you are going to train, exactly what you are going to train and exactly how much you have to do to improve upon your last training session.
This also translates wonderfully with weight training exercise but we’ll get to that later, but I digress.
Where to start your exercises and how to progress.
Before you do anything you need to perform as many Squats and Press-ups/push-ups as you can to failure…You can do these the night before you start your training programme, the week before or just before, it is entirely up to you. The results will be revisited in 4 weeks time to see how you have progressed. So your results are exactly that, your results. They are your starting point and a reference – nothing more!
For anyone new to training, the act of doing Squats and Press-ups/push-ups may be a little bit too much, so beginners can do easier variations of the Squat by holding on to the door frame or chair and Press-ups/push-ups can be preformed by resting on your knees instead of on your toes or by having your legs wide apart.
As you get stronger and fitter you can then progress to normal Squats and Press-ups/push-ups, then Hindu Squats and Hindu Press-ups/push-ups, then Jump Squats and Clap Press-ups/push-ups and finally Weight Vest Hindu Squats or Weighted Jumps Squats and Weighted Hindu Press-ups/push-ups or Weighted Clap Press-ups/push-ups.
As a general rule of thumb, only increase the difficulty of the workout or exercises once you have achieved at least a 20% increase on the repetitions you started with. Once you get in to the realms of 400 to 750 repetitions in 15 minutes you can start to increase the number of repetitions in each exercise per set…So you’ll move to 10 Squats and 10 Press-ups/push-ups per set, then 15 Squats and 15 Press-ups/push-ups per set…Etc etc.
As you can see there is plenty of scope for improvement and plenty of diversity to suite all levels of fitness without the need for a vast array of equipment.
Generally you will need a towel and anything that allows you to record 15 minutes…so a stop watch, a kitchen timer, a mobile phone or Gymboss Interval Timer & Stopwatch or a free app for your laptop/computer.
There is no end to how difficult you make body weight exercises.
Execises – Tuesday – Thursday – Saturday
Haha – cardio exercise time.
As I stated earlier, there is actually no need to do any form of cardio exercise if you choose not to…you’ll be puffing and blowing like a train just doing the Squats and Press-ups/push-ups. But it is good for variety and the more angles you go at your fitness and fat/cellulite burning from then the better it is.
If you want rapid results then you are truly in the right place.
Exercises for Cardio – Where to start and what to do
For interval training you can do just about anything that takes your fancy. From running on the spot, running up and down stairs, star jumps, burpees, skipping etc to Hill sprints, cycle sprints, rowing, cross-trainer machines and treadmills and even sprint swimming.
Beginners will perform their chosen training exercises as hard as they can for a period of 1 minute and then slow that pace down for another 2 minutes…repeat another 4 times. 5 sets in total covering 15 minutes.
As you get fitter you will decrease the resting – slower pace period to 1 minute 30 seconds. So it will be 1 minute of exercise at maximum intensity and 90 seconds at a slower pace. 6 sets in total covering 15 minutes.
When that exercise is easily maintained you can then progress to 1 minute intense exercise followed by 1 minute at a slower pace. 8 sets in total covering 16 minutes.
Your next milestone is to move to 1 minute of intense exercise followed by 30 seconds at a slower pace…10 sets in total covering 15 minutes.
From this point forward you can either increase the number of sets you do or add weights.
Tabata training exercises follow the same lines but you will perform your chosen exercise at a pace that you can only maintain for 20 seconds followed by 10 seconds rest…This is done for 8 sets covering 4 minutes. As you get fitter you can choose to do 2 or more Tabata exercise sessions one after the other, 2 lots of 4 minutes, 3 lots of 4 minutes etc.
You will need a towel, you will need a Tabata timer for your laptop/pc or a Gymboss Interval Timer & Stopwatch and sick bag is advisable.
For those of you who feel you need to be doing abdominal training then do the following exercise at the end of your cardio or body weight training routine.
The Plank
Get in to a Press-ups/push-ups position but instead of resting on your hands, put your elbows on the floor so you are supporting your body weight on your lower arms. Hold your self off the floor in this position for 30 seconds and rest
for 1 minute…repeat a further 9 times for a total of 15 minutes.
As you get stronger increase the exercise period and decrease the rest period.
There you have it – How to get rid of butt fat and get extremely fit in a vary short space of time.
Next time I’ll be covering the dreaded diet topic and dispelling some myths or at least making you think or question some of the spurious rubbish we are taught about food and health.
Training myths and lies abound throughout the health industry. So, before we cut to the chase and get down to exercise, it will benefit us to get rid of some of the myths and Media/Health Industry/Hollywood driven nonsense. Time to set the record straight and bust some training myths.
The following video demonstrates my point very adequately…Over 59 million people have viewed this… So a very large percentage of them will have taken it as gospel that this is how to lose weight and get fit. It may be the way to start if you are recovering from a serious injury, but is more physiotherapy than anything else.
You can’t lose weight, lose cellulite, fat or whatever or however you wish to label it, by doing very minimal movement exercise at a slow pace. Not unless you’ve never done a day of exercise in your life. Your body has to be exerted to be burning fat.
If you are vastly over-weight, then, a brisk 15 minute walk that makes you sweat is enough to raise your metabolic rate (heart rate and energy you give out) and help you burn fat. However, once the weight starts to drop and you get fitter, this same exercise no longer stresses your system – your metabolic rate remains low. Any exercise to begin with is a starting point and more beneficial than doing no exercise.
A sedentary person (couch potato) gives off approximately 80 watts per hour of energy just mooching around…Going for a brisk walk or gentle jog can bring that energy output level up to 800 watts per hour. Doing any exercise that can only be maintained for a minute or less before exhaustion sets in, raises that output in to the region of 5000 – 8000 watts per hour. Doing anything explosively that can only be maintained for seconds will send that reading in to the high tens of thousands.
Herein lies the secret to fast weight loss and the secret to improving speed and power endurance…What this all means and how to apply that knowledge is all coming up.
Training Myths #2
You need to do long sessions of boring cardio exercise to lose weight.
Training Myths #2 – Busted!
Prolonged sessions of cardio exercise can actually hamper your weight loss and fitness. Normal cardio sessions involve low-intensity aerobic activity over a long duration of time. It is impossible to maintain any form of exercise at a high intensity for long periods of time. As your body needs fuel to maintain this activity, it will break down your bodies protein (muscle tissue) to keep itself going…As muscle is the one thing that actually burns fat, then this is not a desirable thing.
However, this does not mean that you should avoid aerobic activity. Aerobic exercises help strengthen your cardiovascular system and transport more blood to your muscles to help promote growth and repair. The trick is to strike a balance…Typical aerobics is not a muscle-building exercise but does burn body fat and improve your cardiovascular fitness.
The most time-effective and scientifically proven method to build cardiovascular fitness, lose weight and maintain muscle mass is through interval training. No athlete or sportsman/woman uses their chosen sport to get them fit. They all train to get fit, that fitness then helps them to excel at their chosen sport.
Don’t get me wrong, if you love spending hours on the treadmill and that is your thing then all well and good. But interval training will improve your running if that is what you like to do.
Interval training can be carried out using a lot of differing exercises and time frames to suite the health and needs of the individual…My favourite is The Tabata Protocol which is very short and intense but not recommended for those just starting out…More on this later.
Training Myths #3
No pain, no gain!
Training Myths #3 – Busted!
This half-baked truth is played out in Gyms World-wide. Along with the instruction that ALL weight training must be done in 3 sets of 10 reps. Always using a weight that allows the 10th rep to be the failing point. The point at which another rep cannot be achieved.
Body builders don’t train in this fashion, neither do athletes…So why on earth is JO PUBLIC told to train in this manner? Could the cynical Health Industry be milking it’s misguided and ill-informed cash-cows for every single penny of their worth? You feel free to draw your own conclusions.
Working your muscles to failure has an adverse affect on your central nervous system and can put you off training through demoralisation and injury…An easy way to get new clients through a Gym turnstile and keep old subscriptions going at the same time…cynical me!
The truth is that in order to increase muscle mass, you either have to do MORE work in the SAME time period or the same amount of work in less time.
The idea is to gradually challenge your muscles to do MORE work within a standard time period, literally FORCING them to grow.
Training Myths #4
Training Myth For the ladies…”If I go to the gym I’ll end up looking like the Incredible Hulk and I don’t want to look like that!”
Training Myth For the men…”Hmmm, if I just show-up to the gym I’ll pack on muscle and look like the Incredible Hulk – sounds good to me!”
Training Myths #4 – Busted!
In all honesty, this particular lie/myth plays to the vanity of both sexes. Even though men can gain bigger muscles quicker than women due to their higher levels of testosterone, neither can pack on huge amounts of muscle without living in the gym, and living in the gym for years not weeks. Pro body builders and athletes can spend upwards of 5 hours a day training (there is a smarter way for the well-informed), so try telling them that they’ve only got to show up to generate a startling physique or World-breaking performance…At best you’d be slightly mocked or the humiliated athlete would be making you eat his or her sweaty training towel.
Training Myths #5
The latest Gizmo, Training aid, pill etc will reduce the fat, cellulite off specific areas of your body.
Training Myths #5 – Busted!
This really is a marketing piece of genius…Playing to vanity, laziness and ignorance…This effect only happens through surgery. If you have 30% body fat composition, that 30% is spread across your entire body and will remove itself from your entire body if you put the work in…No amount of gizmos will reduce fat in one area and not anywhere else.
I could go on for hours about the rubbish spouted about exercise and diet (don’t get me started – topic for a later date). My point is that there is a way to train smarter that will get you the results you desire without killing you, killing your purse strings or killing your enthusiasm.
Next time I’ll be going through with you what I did to lose the weight and get physically fit.
Remember…Strength is the foundation to everything.
From the very outset I am going to warn you that there are no miracle fat-loss pills and potions to help you get rid of butt fat and most of the hype surrounding a lot of “Get Fit” and “Lose Weight” programmes are exactly that – HYPE.
Don’t get me wrong, most programmes will work and help you to get rid of butt fat and build muscle if you can either survive them or keep them up…But your body will eventually adapt to the programme, if you haven’t given up on it first. Once your body has adapted to the programme, the programme becomes useless.
The Best Way to Get Rid of Butt Fat and Build Muscle Fast
It would seem that the only way to get rid of butt fat and maintain fitness and weight loss is by living in the gym. Thankfully we are here to show you that this is pure none-sense and that it is possible to achieve athlete-like results in as little as 15 minutes per day. Whether you are completely new to exercise or a budding athlete, what we show you is guaranteed to get you the results you are looking for. You can never out-grow this fat-loss, exercise and fitness programme as it is governed by your own progress.
Best of all, you can start with no equipment, no gym membership and from your own home. So you have eliminated a whole host of excuses that are stopping you from committing to get in better shape and losing fat.
The facts are that to lose weight, get fit and rid yourself of butt fat is not as hard as you’ve been led to believe:
This takes very little time
It costs you nothing
It needs very little space
It can be done anywhere
So if you want to get rid of butt fat…The rest is down to you.
Hindu Squats or Weighted Jumps Squats and Weighted Hindu Press-ups/push-ups or Weighted Clap Press-ups/push-ups.
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