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To Lose More Weight – Stop Doing Cardio!

Yes. You read that headline correctly. I told you “stop doing cardio!” if you want to lose weight. I can hear it now: “What? Nio, you don’t know what you’re talking about. All top bodybuilders spend hours a week doing long, slow cardio. And that’s what they say in the magazines, so it must be right!” Yeah . . . Sure.

Look, I’m going to tell you the absolute fastest, no fail way to lose weight in the shortest possible time. No, I’m not going to sell you the latest “Square Dance Abs-Line Dance Your Way to Sexy” DVD. (Do they have them yet? If not, watch the Saturday morning infomercials!)

This is for men and women, so pay attention. The fastest way to lose fat is proper nutrition. That’s number one. Don’t let anyone BS you. There is no magic pill that will allow you to eat whatever you want and lose weight. The second is strength training. The third and final component is intervals, or bodyweight circuits (Note: I prefer bodyweight circuits).

Here you are. No frills. No fillers. No dancing shoes required. Best of all, absolutely no BS!

If you have limited time but want maximum results, I would suggest doing 3 total bodyweight workouts per week. Oh, and don’t even think about sets of 20 or more reps. The goal here is to maintain or even increase lean muscle mass. This means keeping reps mostly in the 5-12 rep range. Doing sets of 20 reps will not “cut” or “tighten” your muscles. You cannot change the shape or length of the muscle. You can only enlarge and/or strengthen it. If you want to get cut, torn or toned, just focus on losing the fat that covers your muscles. Low body fat = muscle definition.

Here is a sample daily workout. If you can, do it in a circuit. This simply means that you do 1 set of each exercise before repeating the first exercise again.

Set: 4 Reps: 8 Rest: 60 seconds between exercises

1a) Front squat

1b) Chin-up (use band or partner as assistance if you can’t do it alone)

1c) Incline DB Bench Press After doing 4 sets for each exercise, you can do bodyweight circuits to increase fat burning. Do it once more in a circle. Set: 3-5 Rest: 1-2 minutes after you complete a full circuit Jumping Jacks x30-50 Squats x20 Push-ups x20 Back Lunges x10 each leg Plank x30-45 seconds Squat Kicks x15

This is a great example of a fat burning exercise. As I said, do 3 total body strength workouts per week on non-consecutive days. Here are some great set and rep guidelines (Day 1: 4 sets of 8, Day 2: 6 sets of 5, Day 3: 4 sets of 12). Finish intervals on a bike or bodyweight circuits.

If you really want to do more physical activity and increase fat loss, I would suggest brisk walks that last about 20-35 minutes, preferably outside. Go for walks on your days off. This program will get you more results than the vast majority of workouts found in “Muscle and Fiction”. Try!

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