First things first…It’s not your fault you haven’t been able to get the lean, slim body you deserve, despite all of your efforts. I mean, just look at what we’re surrounded with…
Celebrities who are PAID to endorse fitness programs and products — touting that you can get a totally sculpted body with the latest and greatest exercise gadgets. For the right amount of money, these people will say just about anything.
Not to mention, all the so-called “health and fitness” magazines boasting their latest “one week fix to thinner thighs and your bikini body” just to get you to buy a copy.
It’s flat out ridiculous!
And to add insult to injury, we’re bombarded with crash diet solutions, bogus fat-burner pills, acai berry scams, and weird colon cleanses.
It’s almost to the point you need to hire a private investigator just figure out what’s legitimate and what’s not!
But I’m going to tell you the truth and explain exactly how you need to workout in order to finally slim down and tone up naturally — without slaving over a treadmill or taking any strange (and potentially dangerous) supplements.
We will get you that lean, defined body you’ll be excited to show off, they also get you important health benefits:
- You’ll skyrocket your energy levels (you won’t even need caffeine for a pick-me-up anymore)
- Lower your cholesterol and keep your heart healthy so you can live a long, vibrant life
- Get rid of nagging aches and pains and increase your flexibility (nothing will hold you back from any activity!)
Why Long, Moderate Cardio Keeps You Flabby, Weak and Injury Prone
Would you work an 8 hour day at your job if you knew you weren’t going to get paid?
…I sure hope not.
So why spend hours each week doing cardio without getting any better results?
Slaving away on the treadmill, bike, or crosstrainer day after day is a surefire way to make your body retain fat. Yes, you read that correctly!
Long, moderate, boring cardio causes you to retain more fat and eats away your muscle tone.
Muscle increases your metabolism — so why risk losing your body’s most efficient fat burner? Your muscles burn 3 times as many calories than fat.
So the less muscle you have, the less calories you will burn, thus retaining more fat.
That goes for ride class too. You may not consider riding to be “moderate” cardio, but the fact of the matter is even higher intensity cardio burns away your muscle when performed for a prolonged period of time — ultimately reducing the amount of calories you’ll burn throughout the day.
Not only is long duration cardio an ineffective way to lose fat, but it can eventually lead to overuse injuries. When you repeat the same movements over and over for long periods of time, you put too much stress on certain areas of your body, which can eventually become repetitive stress injuries.
BUT, there is a right way to do cardio that will “trick” your body into naturally producing a flood of fat-burning hormones…
Cardio Workouts That Burn Double The Calories In Half The Time
The right way to do cardio effectively is with short, high-intensity intervals.
Interval cardio triggers your anaerobic metabolism, which will skyrocket your heart rate and melt the fat — without eating away your muscle tone. Remember, you need to keep your lean muscle so you can keep burning more fat and calories.
In fact, interval cardio is so effective that you will KEEP burning calories around the clock — up to 48 hours after your workout is over.
How can that be?
Well, because workouts should be intensity dependent (not time dependent) it triggers a powerful physiological effect known as EPOC (a.k.a. “The After Burn”). Let me explain…
EPOC is a scientific term used to measure your body’s rate of oxygen intake following a high-intensity activity. The higher the intensity of the activity, the more oxygen and energy are needed to restore your body. As a result, your body continues to burn calories for up to 48 hours afterward.
So the “calories burned” counter on the treadmill means nothing anymore because your body is going to burn calories for up to TWO DAYS after your workout!
Scientific Fact: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!
Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed
Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does
If there’s one major point I want you learn from this article, it’s this: fitness is intensity dependent, not time dependent.
So you see, the secret to shrinking your waistline and getting rid of belly fat permanently is NOT to workout longer. You just need to know how to workout SMARTER, this is why you should see an Integra trainer.
There Is NO Such Thing As A “Spot” Treatment!
The 200 crunches and 50 side-bends you do to finish off your already lengthy workout are NOT going to get you any closer to wash-board abs or erase that little bit of “muffin-top” you have left. Unlike trying to zap a blemish on your face, there is no such thing as a spot reduction for your body.
Even though your body tends to deposit more fat in certain areas as opposed to others, burning it off doesn’t work the same way. For example, if you tend to carry more weight in your hips and thighs, doing isolated exercises such as donkey kicks or inner and outer thigh machines won’t help those areas slim down.
Why don’t isolated exercises work?
These one-muscle-at-a-time exercises simply don’t burn enough fat or calories, which is why your trouble areas never seem to get any smaller or tighter. Isolation exercises aren’t the answer to reaching your full fitness potential because your body works as a whole – the sum of it’s parts – never in isolation. So why should you train any differently?
The Most Effective Exercises Are Always Functional In Nature
There are several natural, primary movements that you perform in your daily life. They can be broken down into 6 main patterns: push, pull, squat, deadlift, rotation and flexion / extension of the torso. So, in order for an exercise to become “functional”, it must incorporate at least one of the 6 primary movements.
Performing weight-bearing functional (a.k.a “full-body”) exercises as part of your high-intensity interval training program is essential to gaining functional strength and boosting your metabolism. You’ll be training your whole body to burn more fat without even thinking about it.
We will teach you which functional, full-body exercises are the biggest metabolic boosters and by implementing these turbo-exercises into your workouts, you will finally be able to unleash your full fat-burning potential — getting you the slender, toned up look you’re after.
How Replacing Flab with Lean, Tone Muscle Keeps Your Metabolism Running On High (Day & Night!)
Listen closely, because I want to finally put the most common strength training misconception to rest…
Lifting heavier weights, will NOT not make you get “big” or look like one of those muscle-clad women on the cover of a bodybuilding magazine — not even close!
So it’s time you retire the little “pink” dumbbells and here’s why…
For women unlike men, your body doesn’t produce enough testosterone to stimulate large, bulky muscle growth.
Those masculine looking chicks you see on the cover of magazines are juicing up with testosterone and spending HOURS everyday in the gym. I mean, it’s a LOT of work for a woman to have muscles popping out all over the place — so hard that even though these ladies spend hours in the gym everyday, they still have to use illegal substances to get that big!
What you WILL get by lifting weights with my cardio-strength circuit workouts is a super lean, toned and fit body. And here’s why…
One kilo of muscle can burn up to 20 calories a day. That means if you just replaced 5 pounds of fat with 5 pounds of lean muscle, you’re going to burn an extra 100 calories a day!
Women who have discovered this secret have been lifting weights for years to keep the fat off and get rid of cellulite for good — without getting manly looking muscles.
Maintaining your lean muscle is one of the biggest keys to transforming your body into a fat burning furnace…Remember, your muscle is metabolically active…meaning it burns more FAT.
Just because you’re a woman, it doesn’t mean your workouts should look more like physical therapy sessions. Swiss balls, yoga and pilates have their place, they are NOT optimal for massive fat burning or gaining the lean, toned, calorie-burning muscle you need to get back into your skinny jeans.
How To Keep Your Body Guessing So You Can Beat The Fat-Loss Plateau & Accelerate Your Results
Let’s face it, we’re all creatures of habit.
…And when it comes to your fitness and fat-loss, staying in your comfort zone will only prevent you from achieving your “wow” body. So if you’ve been repeating the same workout routines over and over, you’ve got to change things up if you want to get better results.
In fact, did you know, it only takes 3 weeks for your body to adapt to a workout routine at which point you STOP getting results? Not to mention, excessive repetition of your workouts can cause burnout and repetitive stress injuries.
Your body needs to be constantly challenged in order to maintain your lean muscle to keep your metabolism kicked into high gear.
You need to perform only functional exercises in the high intensity, interval, strength, and circuit training formats. Every training session is specifically and deliberately scheduled — even your rest days — and the workout variables (time, intervals, speed, and weights) are constantly changed up to ensure that your body doesn’t adapt. That way you get the best results possible without wasting any time.
Integra Personal Trainers can help you
- NEVER hit a plateau (so you can keep toning up and losing unwanted fat)
- Maintain your lean muscle (keeping your body strong and balanced)
- Trigger the “After burn” effect (so you keep burning massive calories 24/7)
Contact the club today and start achieving results.