Your Metabolism on Cardio

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If you're running to lose weight and finding your progress has stalled, it may be time to rethink your approach. While running has its benefits, it’s not the most effective method for fat loss. As your body becomes more efficient, you burn fewer calories over time. Strength training and high-intensity interval training (HIIT) are better for sustained fat burning, thanks to their metabolism-boosting afterburn effect. Don’t just rely on steady-state cardio—mix up your routine for real results. Ready to boost your metabolism and break through that plateau?

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Body Recomposition or Body Decomposition?

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Body Recomposition or Body Decomposition?

Struggling with stubborn fat despite the numbers on the scale? Discover the power of body recomposition in "Body Recomposition or Body Decomposition?" Learn why focusing on lean muscle and fat balance is crucial for lasting health, how to optimize your training and nutrition, and why traditional weight loss methods might be holding you back. Transform your fitness journey by understanding the true metrics of success.

Read the full article now and reshape your approach to a healthier you!

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5 Components of Health Related Physical Fitness

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5 Components of Health Related Physical Fitness

Did you know there are five key components of health-related physical fitness? Many people tend to overemphasize one area while neglecting others. In this article, we explore these essential elements: body composition, muscular strength, muscular endurance, cardiovascular endurance, and flexibility. Understanding and balancing these components can lead to a well-rounded fitness routine that promotes overall health and prevents injury. Cross-training across these five areas ensures that your body stays healthy, fit, and capable of performing daily tasks with ease. Discover how each component contributes to your fitness journey. Read article.

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Macronutrients and Eating a Balanced Diet - Fat Phobia

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For years, dietary fat was labeled the enemy of health and weight loss. However, fat phobia led to overconsumption of processed carbohydrates, worsening obesity rates. Healthy fats, such as those found in olive oil, nuts, seeds, and fish, play an essential role in maintaining brain and heart health. They also help regulate blood sugar and promote satiety, making them key for weight management. Incorporating healthy fats into meals, alongside lean proteins and fiber-rich carbs, ensures a balanced diet that supports long-term wellness. Read on to learn how fats can enhance your health and fuel your performance!

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Tapping into Muscle Mass - Type I and II Muscle Fibers

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To achieve a lean, athletic physique, it's important to train both type I (slow-twitch) and type II (fast-twitch) muscle fibers. Slow-twitch fibers support endurance activities, while fast-twitch fibers are responsible for power and explosive movements. Many exercisers mistakenly train only one fiber type, neglecting the full potential of their muscle mass. Incorporating both higher-rep endurance work and lower-rep, high-intensity strength training will help you develop lean muscle, increase metabolism, and burn fat more efficiently. Ready to take your workouts to the next level by targeting both fiber types?

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Cardio vs Resistance Training for Fat Loss

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Cardio vs. Resistance Training: Which Is Better for Fat Loss?

Theres a common misconception that cardio is a more effective fat loss tool than resistance training. This could not be further from the truth. The jogging boom of the 80s and a misinformed media would lead you to believe you need to work your "fat burning zone" to lose fat. Not to mention when you walk into your local health club there are more cardio machines than free weights. Unfortunately, those machines are there because that is what you are looking for when you buy your membership. Next time you are doing cardio, take a break from the magazine or television program you are viewing and look at the gym floor. Who looks better, the people doing cardio, or the people doing resistance exercises? I know that's a very anecdotal example, so let me elaborate with science based facts.

The hierarchy of fat loss is DIET, resistance training, high intensity interval training, and then cardio. All the training in the world will not get you to your goals if you don't have a sound diet. But lets talk about resistance training. Science has proven a significant metabolic increase for up to 48 hours after resistance workouts. Conversely, typical steady state cardio routines show no post workout energy consumption. Once you step off that treadmill, the caloric burn stops, and while you are on the treadmill you could be eating your metabolically active muscle tissue and decreasing your metabolism. After a resistance workout, your body works to repair the muscle tissue your broke down, burns calories to build it up, and requires even more calories to sustain your new lean mass! You have just increased your metabolism and are burning calories while you are at rest. So get your diet in check, add three full body resistance routines to your week and forget about cardio.

Check out my blog on Compound, Multi-muscle Calorie Burners and Tapping into Your Muscle Mass for more info on full body resistance training information. Alywn Cosgrove, THE fatloss guru, recently wrote a great follow up post to the Men's Health post The New Science of Fatloss on the myths of cardio training, how they originated, and why they are perpetuated. Check it out!