Page 101 - 02ed2018

 You only work out once or With weight training, you can not
twice a week, at best
 You perform cardio longer
than you weight train
 You regularly skip workouts,
especially on "leg day"
The Problem with This:
Clearly, no respectable authority on
fitness would prescribe to the
notion that you could ever expect to
lose any significant amount of
fat without exercise. Regular,
intense exercise that is. If you want
to look and feel your best, while
achieving your fat-loss goals,
you've got to exercise. There are no
two ways about it. And skipping
your workouts, well, that's a sure
recipe for disaster that doesn't
require any explanation.
However, if you were to perform
only aerobic exercise (with no
weight training) yet still follow a
sensible diet, you'd run the risk of
breaking down and using your
muscle tissue as fuel. Then, as you
might have guessed, since muscle
is like a metabolic furnace (it is
what burns calories), your
metabolism would slow down as a
result, literally paralyzing your fat-
fighting efforts.
The Solution to Take Control:
only help your body burn more fat
but you can also change the entire
shape of your physique. By
building additional muscle, you
essentially "rev up" the metabolic
rate, all of the time —something
aerobic exercise cannot do.
Increasing the body's muscle mass,
even slightly, increases the basal
metabolic rate—that is, the total
amount of fuel (calories) the body
requires to maintain that new
muscle... and burns fuel, even
while at complete rest.
Thus, the more muscle tissue you
have on your body, the easier it
becomes to stay lean. Now how
great is that?
Most experts and scientists agree
on one thing, though, when it
comes to weight training. That is,
they recommend brief, intense
bouts of lifting weights of about 30
to 45 minutes as the most effective
method for producing results, in
both muscle gain and fat loss.
METABOLIC
FACTOR #3
Cardio exercise—Sweat-shop time