Mistake #2 - Focusing on long, static cardio sessions

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Now you know that the #1 priority to flatten your stomach and sculpt your abs is to burn excess fat.

And here is the formula to burn body fat: you must burn more calories than you consume. Simple, right?

However, most people believe that burning fat necessarily means long and boring cardio sessions (like running or cycling) for hours on end every week.

Yet, scientific research has shown that this may not be the most effective way to burn fat and look younger.1,2

Here are some reasons why long, uninterrupted cardio sessions are not the most efficient way to burn calories:

  1. The level of intensity (difficulty) is too low: This kind of cardio is like driving your car at very slow speeds. It's a good strategy for saving energy - but your goal here is to burn as much energy as possible in the shortest amount of time, right?
  2. The number of active muscle groups is limited: With most kinds of static cardio exercises, you're working only a limited number of muscles (cycling, for example, only works your legs). If the goal is to burn fat, it's more effective to include all of your major muscle groups in your workouts.
  3. The body adapts to the same exercise after 30 days: Studies have shown that the body gradually adapts to the same exercise, which means that you burn fewer and fewer calories over time.3,4

In other words, if you choose to focus on long, static cardio exercises, you may have to spend several hours a week doing cardio to burn a significant amount of calories.

On top of that, unless you change your cardio program after 30 days, your body will adapt and the effectiveness of your training sessions will gradually decrease over time.

Another major problem is that these kinds of workouts stress your body in a way that can accelerate aging. 5,6

I know this may be surprising to you - but think about it. Exercise, no matter what kind, creates stress on the body, which triggers a corresponding hormonal response.

Static cardio workouts can last 3 to 6 times longer than a 20-minute high-intensity workout. This can trigger a higher cortisol response (stress hormone) in the body.

This hormonal response may lead to a reduction in muscle mass, increased fat storage and other symptoms associated with the aging process.7

I'm going to show you a new type of short, intense workout that has helped my clients burn fat faster than long cardio sessions.

Once you start using this program, burning fat will become much easier and results will come much faster.

Scientific references

  1. Calories burned in 30 minutes for people of three different weights
    Harvard Health Publications. 2004 July; Site web.
  2. People who performed intense cardio suffered from decreased T3 hormone production.
    Eur J Appl Physiol. 2003 Jan; 88(4-5):480-4.
  3. Physiologic responses and long-term adaptations to exercise
    Center for Disease Control. 1999 Nov; Chap 3.
  4. ADAPTATION TO EXERCISE: Progressive Resistance Exercise
    Encyclopedia of Sports Medicine and Science, T.D.Fahey. 1998 Mar; Site web.
  5. Plasma leptin levels of elite endurance runners after heavy endurance training.
    J Physiol Anthropol Appl Human Sci. 2005 Nov;24(6):573-8.
  6. Testosterone, cortisol, and creatine kinase levels in male distance runners during reduced training
    Int J Sports Med. 1990 Feb;11(1):41-5
  7. Ageing free radicals and cellular stress
    Med Sci (Paris). 2006 Mar;22(3):266-72.

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