Is your fat-burning workouts feel like they're going to the dogs?
I'm going to show you today why, if you're standing where Darla and I are for the majority
of the time you're trying to burn fat, you're wasting a whole heck of a lot of time.
What's up, everybody?
Jeff Cavaliere, ATHLEANX.COM.
As you can see, Darla wasn't only bored on that treadmill, but I can tell you, she wasn't
really effectively burning fat.
And neither are you if that's what you're relying on to burn fat.
I'm going to show you today why that is.
First of all, I always talk about in AthleanX, the need to swap out steady state cardio for
burst training, but there's those that will kind of argue the fact and say, 'Yeah, but
steady state cardio like treadmill walking is going to burn a higher percentage of calories
from fat.'
And that's true.
As a matter of fact, it's going to burn 50% of its calories from fat when you're working
out at lower intensity levels as opposed to 35% of the calories from fat when you're working
out at a higher intensity.
But here's where it gets interesting.
If you were to look at what a normal 40-minute, treadmill workout is, and that would be the
longest that we would ever train in AthleanX.
We train anywhere from 20 -40 minutes, but not on a treadmill.
If you were to do a 40-minute treadmill walk, you're going to burn 250 calories.
If you figure out 50% of those calories being burned as fat, you're basically going to come
out to 125 fat calories burned.
So, yes, again, 15% increase in the percentage.
But you want to look at the total because when you work out at a higher intensity level,
first of all, think of it logically.
It's not easy to do sprint work, or high intensity interval training, or burst training in our
case,.
It's not easy.
It makes you feel like you're out of breathe, and it's a lot more difficult, much more difficult
than being able to walk for 40 minutes.
So, with that, we know that we're burning a lot more calories.
We're burning 380 calories.
So, even with the 35% rate of fat burning, which is lower, you're still going to
overall burn more fat calories because we come up with 133, 138, 139, somewhere in here,
I don't want to work it all out here, but you're going to come out with more fat calories
burned for sure.
And that's really the deal.
Amd think about this, you were doing 40 minutes of work here, and now you're doing 20 minutes
of burst training.
So, I can get you out of the gym in half the time and also get you better fat-burning results.
AND, here's the key, you're able to preserve and build muscle.
Take a look at any marathon runner, guys, and you will see the guys that rely on longer
training, longer conditioning work, steady state conditioning, don't look the way that
I don't think that you're trying to look.
They're usually a lot thinner than you're supposed to look.
They don't have the muscle mass that you want, and here's why.
We basically have a scale, a lactate threshold based on lactic acid buildup.
As a lactic acid builds up over here, you start off, this is how much fat burning you
have.
You're going to burn a higher percentage of fat at the lower intensity levels.
So, here's your lactic acid threshold.
If you don't have a lot of lactic acid, it's just basically like walking.
Higher percentage of fat, it starts to drop off, drop off, drop off, until it reaches
this lactate threshold.
At this point, it all shifts to carbohydrates that you're burning for calories, and not
fat.
At that point, you're going to be down here, and your carbs which are low here are going
to start to rise and they'll peak off like that.
Ok?
So, in this sub-lactic acid/lactate threshold, you'll be burning a combination of both.
We know that by the 50%, 35%.
But what's key here is, you will actually start to pick up this fat burning again if
you keep going for like an hour and a half or 2 hours, and that's where those guys start
to really get thin but the trade off is really emaciated.
So, your marathon runners, they can start burning fat again.
You don't ever see an ounce of fat on those guys.
Not even an ounce.
Paper-thin skin because you have to go very long, hour and a half, 2 hours, 2 and a half
hours, in order to kick this back up again.
Alright?
So, what am I saying here?
I'm saying that you want to make sure that you're keeping your workouts at that higher
intensity so that you're burning fat but at the same time you're not costing yourself
your chances of having muscle.
Guys, remember, every pound of lean muscle that build is going to allow you to have and
burn an extra 50 calories every single day, just at rest, every single pound of lean muscle
gained.
So, you think about the impact that that's going to have on your ability to burn fat
in the long run.
Ok?
Five extra pounds of muscle, 250 calories extra every single day, so now you get to
eat more.
So, you can see it all coming together, guys.
If you follow a routine, like AthleanX, that allows you to strength train, allows you to
train intensely, gives you the tools you need through burst training to actually burn fat
but at the same time preserve your muscle.
Now you're creating a machine because your body is now going to be able to more efficiently
burn fat just at rest, still have your muscle to help you, you know, burn even more, and
as a matter of fact, look better, right, look more like that sprinter-type body.
So, get off the treadmill, guys, I'm telling you it's not only easy, and it's easy for
a reason.
You know it's easier, start trading in some of that workout length for intensity and you'll
start to see that better results are in your path especially in a shorter period of time.
Alright?
So, guys, if you haven't already been over to AthleanX.com, head over there now.
Go check out the 90-day training program.
I lay it out for day-by-day, when to do your burst training, when to do your strength training,
and put it all together and all the pieces together for you so that you get it right.
Ok?
And you're not overtraining and you're doing exactly what you need to do, and not a second
more.
I'll see you guys back here in 7 days.
In the meantime, I'll see you over at AthleanX