resistance training

Question:
ive started running/speedwalking miles at the gym and using the resistance virtual bikes for cardio, i also do between 1 and 2 thousand pushups a week through a “7 weeks to 100 pushups” program i started and got to 100 very early. anyhow, im having trouble losing pounds like before, the last time i had a gym membership i ran and ran and lost like 50 lbs in 2 months, unhealthy, but worth it, i felt really good about myself, and i didnt stop eating or anything. back on topic, what can i do to drop quick weight and i also take 2 scoops of protein after my workout so i dont “waste my workout” is my protein screwing up my chances of dropping weight? the NAVY wants me at 196 for being 5’11, im 225 and pretty damn strong. got a small amount of extra weight on sides and stomach, but not fat by any means. Help. money is tight, cant afford wierd supplements and shit.

Answer:

You’ve plateaued. You’re not building enough muscles. Don’t just do push-ups. You have to do a total body workouts.

Quit doing the cardio. You’ll get enough cardio if you do proper resistance training.

The fastest way to lose weight is to build muscle. Each pound of lean muscle burns about 40-50 calories per day at a resting metabolic rate. 10 lbs of muscle will burn 400-500 calories. 20 lbs of muscle will burn 800-1000 calories. The fat will melt off and you’ll end up with a lean body.

To build muscle you want to do high intensity resistance training. High intensity does not mean spending hours in a gym getting an intense workout and it doesn’t mean working out really hard so the sweat’s dripping down your face. It means doing roughly 8-10 reps with a level of resistance that challenges you enough so that it takes a significant amount of effort to complete that last rep. Then rest for about 30 seconds and move to the next muscle group. Workout out every major muscle group like this 3x times a week like Mon, Wed, Fri and then rest two days. You do not have to spend hours in a gym to effectively build muscle and you don’t even need weights.

I highly recommend resistance bands. They are considerably cheaper than weights, not to mention portable. If you get the kind with the clips on the end, you can easily customize the resistance level as your body adapts. That will prevent you from plateauing and will keep your muscles challenged.

Don’t stop using the protein. Muscle MUST have protein. If you don’t consume protein, your muscles will waste away. No muscles = no fat burning.

Download Fat Burning Furnace and learn how resistance training will skyrocket your fat loss. The book recommends spending about $2000 on equipment, if you don’t already have it. All you need is a set of Super Strong Man resistance bands from Bodylastics and you can replicated all the same workouts. Or, you can do the Bodylastics Chiseled workouts. They have all kinds of free workouts on the site.