SECRET #1: Cardio vs. Strength Training (for Fat Loss)

While cardio exercise can be very beneficial in proper quantities, the fat burning effects stop when the exercise has stopped. Strength training, on the other hand, will continue burning fat up to 3 DAYS after the exercise is over.

This happens because when your muscles are put under the stress of lifting weights, they begin to break down. Immediately following your strength training exercise, your muscles will begin looking for nutrients to repair those muscles.

This repairing process burns calories and it can take up to 3 days to complete. As a result, you could benefit for 3 days after one strength training workout, compared to one cardio workout.

Secret #2: Spot Training vs. Spot Reduction

Everything you’ve ever heard about “spot reduction” is FALSE.

While it is true that muscles can be targeted with specific exercises, fat cannot. In fact, people will lose fat in the reverse order that they gained that fat.

For example, Sally first adds fat to her hips and thighs, then to her midsection area. She decides to do squats to try to reduce the fat that is stored in her legs. However, she will first lose fat in her midsection and then she will lose fat in her hips and thighs, even though her leg muscles are being developed from the squat exercises.

Just like Sally, you can spot train muscles, but you cannot not spot reduce fat.

Secret #3: Light Weights vs. Heavy Lifting

Strength training with lighter weights and higher reps compared to heavier weights and lower reps creates similar results as long as the muscle is exercised to the same level of fatigue each time.

With that said, women have been told they will “bulk up” if they lift weights. The truth is that women do not possess the genetic potential to bulk up in the way men do.

Women can certainly enhance their muscle size and strength, but the muscular physiques as seen in female bodybuilding competitions takes years of intense training and nutritional supplementation to achieve.

What’s Your Fitness Secrets?

Do YOU have any fitness secrets that you can share? Or do you have any questions about fitness that I can answer for you?

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