how to lose fat in 3 steps
I have been a personal trainer and fitness professional in the fitness industry for over 20
years. During that time, my views and understandings regarding fitness and health
have changed DRASTICALLY. The one area where my understanding has changed the most is in
regards to fat loss. In fact, how I train clients and how I approach fat loss with clients is so
different today vs 20 years ago that the average person may think I might have lost my mind.
The truth is I haven’t lost my mind.
All I did was keep my eyes open and I observed.
You see I like fitness a lot. It's my favorite hobby, by far…but it's not my passion. My true
passion is PEOPLE and when you love to work with and help people as much as I do, it
compels you to examine common knowledge and dogma. It urges you to CUT THROUGHT
THE BULLSHIT. And let me tell you...the fitness industry is full of it.
how to lose fat in 3 steps
When I first got into fitness as a professional, my understanding of fat loss was based on
simple math. Calories in vs calories out. I learned through certification courses and through fitness
magazines that if you wanted to lose weight all you had to do was eat less and move more. If someone
wanted to lose weight I would just have them do a lot of cardio and tell them to eat less. It was SO
SIMPLE!!! Or was it?
This formula was so simple and easy to follow yet people were getting fatter and fatter. “They just
lose motivation” or “they lack discipline” were my thoughts. All I had to do to be a successful trainer was
motivate and inspire and BOOM all my clients would succeed!! I soon learned this wasn’t exactly the
case. Although I bought into these notions, I also had this nagging feeling that it wasn’t the right
approach…
As a trainer I was very charismatic and motivating. People loved to train with me and I loved to train
them. It seemed like the perfect recipe for success. The vast majority of my female clients in
particular wanted to lose weight, so our workouts revolved around cardio. “Burn as many calories as
possible” was my motto. In a few short months, my female clients would lose weight and everyone was
happy!! “This will be an amazing career” I thought.
It was going great during my first 12 months of training, and then things started to fall apart.
My clients would plateau HARD. I would up their workouts and their intensity and NOTHING
would happen. Little by little they all increased workout time, frequency and intensity and
they dropped their calories lower and lower until things would get ridiculous. I would have some
female clients doing an hour of cardio type workouts 6 days a week and they would only eat
1200-1300 calories a day JUST TO MAINTAIN their physiques.
One day, one of these clients came to me and said “You know what Sal, I cant keep this
up forever. If I take just the smallest break or if I eat the occasional higher calorie food, I gain body
fat FAST. Its not worth it.” This was a wake up call. I wasn’t helping these people at all. This is
when I decided to dive deep into the science of fat loss and the human metabolism. I opened
my mind and decided to throw all “common knowledge” out the window and, as a result, I had
some paradigm-shattering, breakthrough moments. Once I applied this new understanding my
clients responded in ways that were truly shocking. Below I am going to list some of these paradigm
shattering knowledge bombs. Prepare yourself, because I am about to turn your understanding of
fat loss upside down. At the end of this article I will give you a basic template for an
exercise routine that’s vastly superior to any fat loss workout program you have tried.
FOR A FULL EXPLANATION OF MUSCLE ADAPTATION AND HOW IT
WORKS… CLICK HERE
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THE ULTIMATE GUIDE OF HOW TO LOSS FAT
Bear with me…I know it sounds crazy to say that cardio sucks for fat loss. Its true that cardiovascular
activity burns more calories per time spent than any other form of exercise. It’s true that while you
do cardio you burn more fat vs any other type of exercise. Those statements are true AND THEY ARE
ALSO THE PROBLEM.
When you exercise or move you burn calories but you also send a SIGNAL to the body. The signal
tells the body to ADAPT. This is because exercise stresses the body and they body is always trying to
mitigate any stress by becoming more resilient or efficient to this stress so that next time the same
exercise doesn’t cause the same stress. This is true for all of the adaptation processes of the body.
It's literally no different than getting a sun tan from exposure to UV rays. When you go
outside and you expose your bare skin to UV rays your body ADAPTS to those rays by increasing
melanin production which darkens your skin. In other words the “signal” was damage from UV
rays and the “adaptation” was to get darker so that these UV rays don’t cause the same amount
of damage. Make sense?
Okay, so lets look at cardio and understand it from the same perspective. Cardio causes a LOT
of calorie burn, which is a stress on the body. It’s a stress because your primitive body evolved
from thousands of generations of people who lived during times of food scarcity. Burn too
many calories and you may actually STARVE the body. Cardio the “signal” tells the body to
“adapt” by becoming MORE EFFICIENT with calories. In other words you SLOW YOUR METABOLISM
DOWN in a short period of time.
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This isn’t just my theory either. Its been observed in athletes many times, by scientists and medical experts.
An athlete will actually burn LESS calories as their bodies become “better” at doing cardio. This happens to
you as well.
That’s not all though. Over time your body will burn less calories by reducing muscle mass (this is why
endurance athletes carry such little muscle), it will change hormone profiles (this is why female endurance
athletes stop menstruating) and it will change behaviors so that you move less when you don’t exercise.
Basically you end up shooting yourself in the foot and in a situation that usually leads to burn out and fat
gain. Except this time your metabolism is slower than before. Sound familiar? Happens ALL THE TIME,
especially to women. Probably because women tend to be more afraid to do the one form of exercise
that will truly SPEED UP THE METABOLISM…they don’t LIFT WEIGHTS.
Here is the first step to real, effective and long-term fat loss…LIFT SOME WEIGHTS. Now I don’t mean
do cardio with weights like you would with circuit classes or for super high reps. Those modalities of
exercise will send a similar signal to the body as regular cardio does.
What you need to do is lift weights to BUILD and to GET STRONGER. By doing so you are sending a signal
to the body that says “strength and muscle are a priority” and since traditional weight training doesn’t
burn a ton of calories during the process becoming “efficient” is an after thought. Lift weights
PROPERLY and the result is a raging hot metabolism.
When I applied this new understanding to my clients the results were literally insane. Women who used to
gain fat by eating over 1200 calories now could consume 1800-2000 calories and LOSE fat. Cardio was
reduced to almost nothing as well.
This can work for you as well however there is one main caveat: all weight training exercise aren’t the
same. Some are extremely effective while others are almost a waste of time. In other words…
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THE ULTIMATE GUIDE OF HOW TO LOSS FAT
THE ULTIMATE GUIDE OF HOW TO LOSS FAT
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It wasn’t that long ago that the fitness industry had a money problem. Gyms had no issue attracting
men but women weren’t exactly showing up in droves. And why would they? Weights made
people look like body builders and most women wanted NOTHING to do with looking like Arnold
Schwarzenegger. Women also make up the majority of consumers in almost any market so if gyms
wanted to make real money they had to figure out how to attract the female consumers. So
they invented some new words and exercises that were "just for women".
Raise your hand if you want to build tons of bulky muscle. I bet very few or none of you raised your
hand. Now raise your hand if you want a really toned body. Ahh…there you all are. Guess what?
Toning is a MADE UP WORD. The fitness industry made it up to get women to buy gym
memberships. Muscles don’t tone. They either build (hypertrophy) or they shrink (atrophy). The
“hard” feeling you get in your muscles is just a small degree of building.
Not only did the fitness gym industry make up the word “tone” they also made up new methods of
resistance training, since the ways that most men lifted weights built muscle. In other words gyms
said “use resistance this way and you don’t have to worry. You wont build big muscles, you will
just tone.” This is crazy once you fully understand the following: building muscle is HARD. It’s hard
for men and they have much more of the muscle building testosterone in their system than
females do. For women it’s even harder. In fact, I dare you to try to build muscles like a body builder
(without taking steroids) and watch what happens. You will just get really "TONED" (lol, that word is
hilarious). The exercises that are the MOST effective for muscle building are the exercise you
should do the most of. Forget all the “female” exercises like the bodyweight leg kickbacks or the
short choppy high reps exercise classes. Instead do the most effective muscle building exercises
known to man. Do barbell squats, deadlifts, bench presses, rows, lunges, curls and overhead
triceps extensions. Also…use heavy weight. High reps DON’T build muscle very well at all. Train like
you want to build and you will send a powerful signal to your body which will result in a faster
metabolism, a sculpted hard body and an ability to get away with the occasional high calorie food
day.
FOR A FULL EXPLANATION OF MUSCLE ADAPTATION AND HOW IT WORKS… CLICK HERE
WWW.MINDPUMPMEDIA.COM
Here it is: a basic template that will work
far better than most other “fat burning”
workouts that are geared and advertised
towards women. Keep in mind doing things
the right way will get your body to
respond quickly, but not with fat loss. At
first you will feel and look stronger, but as
you continue your metabolism will speed
up and fat loss will seem almost
“effortless” and it will stay that way.
`` Barbell Squats
`` Lunges
`` Barbell Bench Press
`` Barbell Rows
`` Overhead Press
`` Dumbbell Curls
`` Bench Dips
`` Reverse Crunches
That it. Do each exercise for 8-12 reps with
a moderate to high intensity but don’t lift to
failure. In other words use a weight that is
very challenging but not so challenging
that you cant move the day after. Do 3
sets of each exercises and rest in between
sets for 30-90 seconds. Resting between
sets is very important.
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Follow the above routine and watch
how quickly you gain strength and
remember: each time you get stronger it
means your metabolism is speeding up.
You will start to sleep better, libido will
boost and your body will look and feel
harder. These are all great signs. Stay
consistent and eat a good diet and over a
relatively short period of time you will have
the lean tight body that was so elusive
before…only this time, it'll take half the
work.
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THE ULTIMATE GUIDE OF HOW TO LOSS FAT
Sal Di Stefano
Sal was 14 years old when he touched his first weight and from that moment he was
hooked. Growing up asthmatic, frequently sick and painfully skinny, Sal saw weightlifting
as a way to change his body and his self-image. In the beginning, Sal’s body responded
quickly to his training but then his gains slowed and eventually stopped altogether. Not
one to give up easily, Sal began reading every muscle building publication he could get
his hands on to find ways to bust through his plateau. He read Arnold’s Encyclopedia
of Bodybuilding, Mentzer’s Heavy Duty, Kubrick’s Dinosaur Training, and every muscle
magazine he could find; Weider’s Muscle and Fitness, Flex, Iron Man and even Muscle
Media 2000. Each time he read about a new technique or methodology he would test it
out in the gym. At age 18 his passion for the art and science of resistance training was so
consuming that he decided to make it his profession and become a personal trainer. By
19 he was managing health clubs and by 22 he owned his own gym. After 17 years as a
personal trainer he has dedicated himself to bringing science and TRUTH to the fitness
industry. Sal is co-founder and highly instrumental in the creation of a revolutionary
muscle development system know as: Muscular Adaptation Programming Systems or
MAPS. FIND OUT MORE HERE
YouTube video showing some
FAT BURNING exercises HERE:
https://www.youtube.com/watch?v=m35vpVeHIWA
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