No Gym, no Time, No Problem by Derice Geovanni & Rokeash Erik & Johnson Jedd & Munsey Ryan & Salvietti Mike & Huff Dan & Hoff G.R. & Meglio Joe & Macgregor Corey & Flahive Connor

Author:Derice, Geovanni & Rokeash, Erik & Johnson, Jedd & Munsey, Ryan & Salvietti, Mike & Huff, Dan & Hoff, G.R. & Meglio, Joe & Macgregor, Corey & Flahive, Connor [Derice, Geovanni]
Language: eng
Format: epub
Published: 2013-07-01T04:00:00+00:00

Chapter 5

The Fat Loss Training Blueprint For Busy People

By Mike Salvietti

The RIGHT way to burn fat when your time and attention are in limited supply

If you are like most people chances are you don’t have a lot of free time to go to a gym 6-10 hours a week doing cardio and jumping on random strength training machines and I’m willing to bet that even if you did have the time, that’s probably not how you would want to spend it.

Let’s face it, 90% of the exercise you see typical people do at the gym is boring, tedious, time consuming and flat out doesn’t work! Luckily not only is there a better way to train for fat loss, there is actually a CORRECT way to do it that’s more fun, less tedious and less time consuming that doesn’t require a gym membership, machines and best of all Zero Cardio.

The 4 pillars of fat loss training

Most people think fat loss is as simple as, “move more and eat less” or “calories in vs. calories out” and while that does play a part it’s not the full puzzle. Essentially there are 4 things that your exercise program!o015; needs to do for you.

Burn Calories

This is perhaps the most obvious one for most people as well as the most heavily focused on, and yet it’s probably the least significant factor in terms of fat loss. You see calories burned from exercise are hugely exaggerated, most often by people trying to sell you something like workout DVD’s or kickboxing classes etc. The truth is that calories burned from exercise only account for maybe 15% of your totally daily calorie burn whereas 60-75% of your calorie burn comes from what you already burn at rest. As a matter of fact 70-80% of your resting calorie burn is determined by how much muscle mass you have which brings us to the second piece of the puzzle.

Maintain or promote muscle tissue

This is a commonly overlooked factor of exercising for fat loss. It only makes sense that when you’re trying to lose weight, it’s ideal for that weight to come from your fat stores and not your muscle tissue, but most cardio based training has the reverse affect. The truth is when it comes to muscle tissue if you don’t use it you lose it. Every 10 years the average person loses 5-10 pounds of muscle tissue when they are inactive and doing the wrong type of dieting or training can speed that process.

Increase Metabolism

Most people don’t even know what their metabolism really is, but basically it can be summed up as the total amount of calories you expend throughout the entire day and EVERYTHING has a positive or negative effect on your metabolism. When it comes to exercise, your program needs to be able to not just burn calories and increase your metabolism DURING the workout; it needs to be able to increase the amount you burn at rest. Some forms of cardio training actually have an adverse