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EXERCISE
Why? Burn fat, build muscle and shape in the entire body, lift your mood, help your heart, brain and even your vision as well as organ function all over. WHAT TYPE? Anything, as long as you do it. Now if you want to know the best exercise to do all of the above, especially the body composition benefits (change how you look for the better, FAST, then the answer is weight lifting. |
Why Weights?
Weightlifting , in men and women burns more fat than cardio, Period. it provides as much heart benefit as any cardio if you do it right;
Heavy free weight basics
heavy free weights, in the basic movements are numero uno the best BEST way to maximise your gains in burning fat and building muscle in the shortest time. What are the basics, you asked? Deadlifts, squats, cleans, and you may also include snatch and benmt over rows in the list.
FEMALES this means you too! And no you won't wake up looking like Lou Ferrigno in drag. I have trained many females very hard in the gym and they all looked as feminine as ever; just more shapely, toned and in a word; sexier. So girls, put away those vinyl covered 3 pound weights and get into heavy squats, deads, and other basics, with heavy dumb bells and barbells. Real women lift ; )
Weightlifting , in men and women burns more fat than cardio, Period. it provides as much heart benefit as any cardio if you do it right;
Heavy free weight basics
heavy free weights, in the basic movements are numero uno the best BEST way to maximise your gains in burning fat and building muscle in the shortest time. What are the basics, you asked? Deadlifts, squats, cleans, and you may also include snatch and benmt over rows in the list.
FEMALES this means you too! And no you won't wake up looking like Lou Ferrigno in drag. I have trained many females very hard in the gym and they all looked as feminine as ever; just more shapely, toned and in a word; sexier. So girls, put away those vinyl covered 3 pound weights and get into heavy squats, deads, and other basics, with heavy dumb bells and barbells. Real women lift ; )
How do you get ABS?
Glad you asked! I will always remember a very important client I had in a swanky hotel I was working at; this guy was the general manager; the big cheese, and he wanted me to train him. He wanted to flatten his stomach, which was rounded, in a middle aged kind of way. He said he wanted to do lots of "abs" and sit ups.
I answered; "I'll train you, and you'll get what you want, and we will not do any sit ups!"
Time and time again I had to remind him that the way to get abs the fastest was heavy leg training. It took a while for him to believe me. Finally in two months when his stomach was totally trim (even his wife approached me and thanked me!), he was finally and completely convinced.
Training legs heavy (again with squats deadlifts and variations thereof) is super helpful for overall fitness and burns fat like crazy!! It torches fat and hardens up your abs faster and 100 times better than doing any amount of sit ups and other direct abs type exercises.
Other leg exercises that are excellent that don't involve weights that I like to add in are; stair climbing, all out 100 yard sprints and jumps. My jumps are done from a rock bottom position, holding onto the object I am jumping onto, usually a tall bench. That way I can easily start the movement in the knee-friendly heels planted position.
Glad you asked! I will always remember a very important client I had in a swanky hotel I was working at; this guy was the general manager; the big cheese, and he wanted me to train him. He wanted to flatten his stomach, which was rounded, in a middle aged kind of way. He said he wanted to do lots of "abs" and sit ups.
I answered; "I'll train you, and you'll get what you want, and we will not do any sit ups!"
Time and time again I had to remind him that the way to get abs the fastest was heavy leg training. It took a while for him to believe me. Finally in two months when his stomach was totally trim (even his wife approached me and thanked me!), he was finally and completely convinced.
Training legs heavy (again with squats deadlifts and variations thereof) is super helpful for overall fitness and burns fat like crazy!! It torches fat and hardens up your abs faster and 100 times better than doing any amount of sit ups and other direct abs type exercises.
Other leg exercises that are excellent that don't involve weights that I like to add in are; stair climbing, all out 100 yard sprints and jumps. My jumps are done from a rock bottom position, holding onto the object I am jumping onto, usually a tall bench. That way I can easily start the movement in the knee-friendly heels planted position.
Training legs is the fastest way to improve your strength all over. Never use wraps or chalk for maximum strength building; force your grip to improve. Better grip strength trains your entire nervous system to fire better. And that means more power all over.
Recently saw an excellent article by a certain Mark Skoric (marko-skoric.com) where he not only sings the praises of squats and deadlifts that are well deserved; he actually shows you what his body looked like before squats and deads, when he was focusing on machines (God how I hate machine training; especially leg press, leg extensions and anything seated). I am posting his pics to show you what I mean . and do go ahead and check out his awesome site, mentioned above.
Recently saw an excellent article by a certain Mark Skoric (marko-skoric.com) where he not only sings the praises of squats and deadlifts that are well deserved; he actually shows you what his body looked like before squats and deads, when he was focusing on machines (God how I hate machine training; especially leg press, leg extensions and anything seated). I am posting his pics to show you what I mean . and do go ahead and check out his awesome site, mentioned above.
machine workouts; Skoric before
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after focusing on deadlifts and squats
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What about that 5 day a week push/ pull/ upper body/lower body split workout I saw in a magazine?
Fuggedaboutit! Number one, that may work if you are on a lot of "gear", but not for us natural folks, at all.
A very interesting study showed what I have suspected for decades; full body training beats a split, for
-fat loss
-muscle gain
-follistatin gain (natural anabolic hormone in our body)
-myostatin lowering (natural anti muscle hormone in our body).
For alerting me to this confirming research, I am indebted to TEAM3DALPHA who run a wonderful youtube channel, and the study is published in the European Journal of Applied Physiology. 2019 Sep;119(9):1921-1931. "Effects of upper-body, lower-body, or combined resistance training on the ratio of follistatin and myostatin in middle-aged men"
Fuggedaboutit! Number one, that may work if you are on a lot of "gear", but not for us natural folks, at all.
A very interesting study showed what I have suspected for decades; full body training beats a split, for
-fat loss
-muscle gain
-follistatin gain (natural anabolic hormone in our body)
-myostatin lowering (natural anti muscle hormone in our body).
For alerting me to this confirming research, I am indebted to TEAM3DALPHA who run a wonderful youtube channel, and the study is published in the European Journal of Applied Physiology. 2019 Sep;119(9):1921-1931. "Effects of upper-body, lower-body, or combined resistance training on the ratio of follistatin and myostatin in middle-aged men"
