WHY STRONG IS BETTER THAN SKINNY

Nov 10, 2016

Can we have a real talk about results-based training? And what I mean is, I really want you to hear what I’m saying about this. Better yet, listen, please: because I just can’t stand the fact that people still think CARDIO is the way to lose weight. It’s NOT… at least it’s not the best way to lose FAT weight (which, I’m guessing, is what you’d really like to do).

I’m sure there are a few studies out that advocate cardio as a way to lose weight, but for now, let’s not talk about weight loss. Let’s discuss FAT LOSS.

PEOPLE WANT TO LOSE FAT, NOT WEIGHT

Everyone I have ever talked with in the last 25 years that wants to lose weight (and tone up) is really talking about LOSING BODY FAT. No one should or would want to lose muscle (or, to be more specific, LEAN MUSCLE) when losing weight. And here is why:

FAT TAKES UP MORE SPACE THAN MUSCLE

You know how people always say that “Muscle weighs more than fat”, well, we all know that a pound is a pound (right?), and it’s not that it weighs more, it’s that fat takes up more space than muscle. FAT cells are take up more space as they are denser than muscle. So, if you want to look smaller (and leaner, toned or CUT), your goal should be to gain and/or maintain muscle and lose fat. LIFTING WEIGHT DOESN’T MAKE YOU BULKY – FAT DOES.

MUSCLE BURNS MORE CALORIES THAN FAT

Another great benefit to gaining muscle to lose fat is that your metabolism often stays the same, or better yet, improves by revving up as you gain muscle. That means a smaller, leaner version of you can eat the same amount of food (calories) as a bigger, less lean version of you. How cool is that… you are smaller (maybe not that much lighter) but you can eat the same as when you were bigger. Who doesn’t want that? Or would you prefer to restrict your calories more and more every time you lose weight until you can’t even look at food without gaining weight? This is one of the (unfair) advantages men have over women; men genetically have more lean muscle than women which gives them a metabolic edge. Sorry, ladies…don’t shoot the messenger.

STRENGTH TRAINING MAINTAINS MUSCLE AND BURNS FAT

Yep, it’s the magic pill. It does both… and if you’ve ever done a metabolic circuit (weights and cardio) or even just a strength circuit (strength training from one machine to the next will little to no breaks) you feel their compounding effect. And we all know that combining strength and cardio “extends” your workout by giving you that great AFTERBURN effect that really helps you burn more (fat) calories overall than just cardio alone.

PICK UP SOMETHING HEAVY, PUT IT DOWN, PICK IT UP AGAIN

This stuff doesn’t have to get complicated. If you’ve never done heavier weight training, try it: step out of the cycling studio/ the group room/ the cardio theatre area and pick up a few heavy things. If you can lift something for more than 12-15 times – it’s too light — so go a little heavier. Here is a basic framework:

PUSH – Chest Press DB or Machine
PULL – Lat Pull-down or Row
PRESS – Cable or DB Over Head Press
SQUAT – DB or KB Goblet Squat
CURL – Cable or DB Curl
PUSHDOWN – Cable Overhead Tricep Ext.
CORE – Stability Ball Plank
- GUIDELINES:
  - Perform 3 Sets of 12-15 repetitions (pick a weight that you can’t lift more than 15 times or go heavier)
  - Go from exercise to exercise with little to no breaks
  - Pick someone to do it with you
  - Do this 2-3 times per week

MEASURE YOUR BODY FAT, NOT YOUR WEIGHT

One last thing: that scale you get on every morning doesn’t tell you sh*t. It’s not HOW MUCH you weigh that is important, it’s what is your BODY COMPOSITION, i.e., WHAT YOUR WEIGHT is made up of, that is the key to it all. Stop using the scale to decide if your workouts are effective. Instead, measure your FAT and LEAN MUSCLE and track it to see if FAT WEIGHT is going down and lean muscle is going up. If it is, you are doing things right (and then keep doing it).

If you are not seeing the results you want, try changing things up for 6 weeks and see what happens. You’ve got nothing to lose… except a little body fat.

Yours truly,

Phil, Owner, Breakthru Fitness