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Archives for April 2014

Why You’re Wasting Your Time with Cardio

Hands up:

Are you stuck at the gym trying to figure what to do?

Maybe you’re not even a gym member at the moment – perhaps, for the time being, taking that step is a little too intimidating?

Let’s face it – getting started with training can be pretty scary.

And a lot of that is due to the misconceptions and pre-conceived notions that are out there in the media.

So if you’re feeling frustrated, and disheartened before you’ve even started, this video will ease ALL of that, clear up fat loss confusion, and give you a guide on the (surprisingly simple) way you can go about beginning a routine.

And keep reading after the video so I can show you:

  • Why you should be doing weight training
  • How you can build muscle to lose more fat

While so many people are still on the cardio bandwagon, I am here to tell you if this is you, it’s time to jump ship.

That’s because cardio is simply NOT the most effective way to train for fat loss or body recomposition.

⚡ Related: This doesn’t mean all cardio is bad… Learn the Best Cardio For Fat Loss

That’s not to say it’s entirely useless, and obviously, getting off your butt and starting to move is far better than sitting on the couch every night.

But aside from that, it’s really not the best way to get in great shape.

It’s certainly not the quickest way to the body of your dreams.

I believe that one type of cardio – metabolic conditioning, as I call it – does have a place in your program.

This is the case if you’re training for a cardio-focused event – say a marathon, triathlon, or you’re looking to improve your sport specific conditioning.

For example, you won’t increase aerobic capacity so you can play basketball at a more optimal level.


Aside from that … not so much.

I currently do some aerobic work every week. I did this leading up to my recent photo shoot, in my journey where I went from 24% body fat down to 8%, and will continue to do a little cardio here and there, but it looks a lot different to the way most people to cardio – just sitting idly on a stationary bike or slogging away on a treadmill for an hour.

That kind of steady state cardio, where you simply go through the motions is doing you no good whatsoever.

In fact, it’s probably your #1 fat loss killer.

If your goal is weight loss and building a more sculpted body, weight training should be the foundation of your routine.

I know – people don’t want to suddenly grow huge muscles, but trust me on this one – proper weight training will not make you big and bulky.

Why Should You Be Doing Weight Training?

It’s simple:

Build more muscle, burn more fat.

You see, this is a little nifty trick I’ve learned over the years.

The more muscle you have, the harder your body has to work to keep it.

That means that every single second, of every single day, you’re burning more calories, and losing fat at a faster rate.

How to Build Muscle and Lose Fat?

Adopt an effective weight training protocol such as the one I present in the video above.

There are some basic guidelines you need:

  • Keep your sessions short and sharp!
    If you can train for longer than an hour, you’re not working hard enough. 30-40 minutes (and in some cases, just 20 minutes) will be ample.
  • Pair exercises back to back.
    An upper-body move, immediately followed by a lower-body or a core move works just great.
  • Keep your reps in the 10-12 range, for 3 sets per exercise.
  • Time your rest periods.
    And shoot for 60 seconds.
  • Rest is critical!
    You don’t have to train every day. And in fact, doing so is a BIG mistake. Try 1 day on, 1 day off.

⚡ Related: Learn 4 Ways You Can Lose 5lbs in 1 Week!


I promise you this …

You will be AMAZED at how your results suddenly go to the next level by making weight training the focus of your program.

Not only will the results leave you grinning from ear to ear, but try this –

With your day on, day off, 40-minute session protocol, you’ll be spending no more than 2 to 3 hours in the gym per week.

Compare that to an hour a day of cardio, coupled with the faster fat loss, increased muscle tone and definition, and the fact your fitness levels will go through the roof, and you’ll soon become a lover of the iron.

“But Michael – I’m Still Confused!”

I hear you.

Even with the video and the article, weight training can still be a bit of a minefield if you’ve never tried it before.

You’re thinking –

“What’s better? Free weights or machines?”

“Do I need to hire a trainer?”

“But what about calorie burn? Do 30 minutes of weights burn the same as 30 minutes of cardio?”

… And probably a lot more besides, right?

Well, I’m here to help.

As much as I tried to put as much into this blog and the video as I could, I do realize it’s not quite enough, and if you’re new to the weight training scene, you may need a little extra hand.

Heck, even more, experienced trainers need something more personalized than a generic, cookie-cutter plan.

And that’s why I’ve put together a world class Custom Training Program.

A custom training plan, designed for YOU, by ME.

It is 100% tailored to your goals, your needs and your current ability and experience level, and will get you your dream physique in record time.

You couldn’t even get one session in with a world class trainer for this price, and my Custom Training Programs are 12 full weeks!

Ideal Macro Percentages For Fat Loss & Body Recomposition

There isn’t a day that goes by where an email doesn’t come in from someone asking about nutrition, specifically macro percentages for fat loss. With so much contradicting info out on the web these days, who do you trust.

If you know my story, then you know I was you not too long ago. I was sick and tired of being misled, and finally, I sought out the very best in health and fitness.

In addition to countless certifications, I am now going through Optimum Performance Training (OPT). They have an amazing program that is backed by thousands of tests and trials. These are tests from people all across the board; from athletes to regular people just looking for some body composition changes.

I am so blessed to be learning from such a great group of fitness professionals, and James Fitzgerald the founder of OPT is a genius. He genuinely cares about his students and clients, and you can tell the money piece means absolutely nothing to him. It’s all about real health and/or performance, and that’s exactly what I believe in and stand for.

Keep reading after the video to learn:

  • My nutrition prescription
  • A template for choosing successful fat lossfoods

The nutrition prescription I present in this video is one of many different kinds I have learned. It’s important to understand that nutrition is NOT a one size fits all type of deal. With that in mind, the 40/40/20 macro breakdown does work well for a lot of people who seek body composition changes.

Ideally, the goal is to start a bit higher with the carbs and work your way down to about 10% based on how you feel and function. That’s the key here because we all need different nutrition prescriptions it’s critical that as you implement any new diet that you are aware of mood, energy, and sleep.

I usually start my clients out with a 35/35/30 macro prescription, with the end goal of 40/50/10.

Again, we are talking about clients with the main goal of body recomposition.

Where it gets challenging is when you have someone who wants body recomposition but also wants performance, as these two goals do not go hand in hand.

What I prescribe for a hard-charging athlete is much different from that of someone with some fat to lose.

A hard-charging athlete is going to have a different training protocol and therefore will need a different dose of proteins, fats, and carbs (PFC).

I highly encourage you to make sure you have your diet dialed in with quality foods before you even begin shifting macros around. If you don’t eliminate processed foods, refined carbs, and sugars, macro breakdowns are meaningless.

Phase 1 of nutrition prescription is as follows:

  1. Protein
  2. Food Quality
  3. Hydration
  4. Intolerance Tracking
  5. Frequency and Consistency

Only after these 5 things are dialed in should you begin to take a look at and shift around your macros.

With that in mind, as you begin to fill in your macros.

Food template for huge fat loss success: 

  • Fish/Fowl
  • Lean Meats
  • Vegetables
  • Little Fruit
  • Little Starch
  • No Sugar

Lastly, be patient, stay the course, train hard, and let’s get fit together.

If you are feeling frustrated trying to figure out what you should and shouldn’t be eating to maximize your fat loss, sign up for one of our Custom Meal plans and let us do the work for you.

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