New study on Fat Loss.

A couple things, some folks still think you can eat whatever you want as long as you exercise. Do we really believe this? And do we really need to push ourselves in order to achieve fat loss?

Unfortunately, a recent study found this to be a myth for moderate exercisers. The new research clarifies a misunderstanding that exercisers can ignore their diet after a workout because their metabolism is in this super active state.

A new study published in April edition of Exercise and Sport Sciences Review dispelled the myth that lower intensity exercise helps you burn more calories after your workout is over.

It's like this, the study shows again “you can’t out train a bad diet…”

"It's not that exercise doesn't burn fat," said Edward Melanson, associate professor of medicine at the University of Colorado, "It's just that we replace the calories. People think they have a license to eat whatever they want, and our research shows that is definitely not the case. You can easily undo what you set out to do.”

If you want to change your body, change your overall body composition, you need to eat a well balanced diet and exercise.

Does this mean a walk around the park? Yes that's a start for a beginner or de-conditioned person. Once you gain experience it's time to push yourself. Advanced folks really need to kick it into high gear.

In order to create an elevated metabolic rate your resistance based workout must be high intensity and vigorous. That’s not to say you can’t get benefit from moderate intensity exercise (you’ll still burn calories), but if you want maximum benefit then you must push your intensity levels.

Doesn't mean you beat yourself into the ground. But you are out of breath and you are sweating.

Below is an intermediate level weight training workout.

It is designed "circuit-style" which means that you are moving from one exercise to the next with little rest. Perform 1 set of the first exercise and then 1 set of the second exercise and so-on. Complete 1 "round" and then begin again, completing 3 rounds total.


Circuit #1: Lower Body -

3 sets
DB Alternating Lunges - 12 reps ea side
Switch Jumps (jump lunge-- alt legs) - No weight - 10 reps ea side
RDL 15 reps
Swiss ball Hamstring Curls - No weight -15 reps

Circuit #2: Upper Body -

3 sets
Incline Bench Dumbbell Press/Stand/Shoulder Press - 10 reps
Cable/Band Chest Fly - 10 reps heavy, 10 reps light
Lat Pulldown or Pull-up- 10 close grip, 10 wide grip
Dumbbell Bent-over Row/Triceps Extension - 15 reps

Intervals
Burpees 45s work 15s rest
Skaters 45s work 15s rest
Half Jacks 45s work 15s rest
Ball Smash 45s work 15s rest
rest 1-2 min repeat 1-3 times