woman training

I just saw an article – on another blog – that indicated you could burn fat with 1 exercise. That exercise was the deadlift.

You can see the full article here:
Getting Rid of Fat Through Dead Lift

Before I give my opinion of this article, I want to let you know where I am coming from.

I believe you are smart, that you are interested in the absolute truth and the best nutrition, fitness and health advice you can get.

Your desire to have a great body demands that. So if it seems I am a little harsh on some of the other so called fitness gurus out there, you are right.

Most of them don’t have a clue as to what they are talking about. This article illustrates the exact point.

In fact the whole article is hard to read and doesn’t even use proper grammer. This is typical of article farms. They put out one article and hundreds of gurus spin the article and hope somebody clicks on their links.

The spinning of the article is done automatically so that they don’t even have to touch it.

You will not find that here. I write all the articles, or will let you know if I use a guest article.

All grammer errors are mine, all statements are mine. If you like these posts, just keep reading. If not, then you don’t have to come back.

Okay, with that little rant done, let’s get to the other blog post.

The deadlift is a great exercise. It is right next to squats as far as being one of the best metabolic exercises around.

But, will it – by itself – help you get rid of body fat? The answer is no. There is no one exercise that will help you burn body fat forever.

In order to burn body fat you need to do enough exercise to stress your body. This will affect your hormones and cause a metabolic effect over your whole body.

But, that is only if you stress your body enough to cause the hormonal response.

While deadlifts are tough, they are not enough. And even though the exercise is tough, that becomes the problem.

Almost everyone will do the deadlift, rest, do the next set, rest and so on. This continual resting is the problem. It lowers the stress levels so that you never reach the metabolic threshold that will burn body fat.

Remember you are not trying to burn fat while you are exercising. You are trying to raise the stress levels high enough to get into the after burn effect (EPOC) so that you can burn body fat for up to 48 hours after the exercise session stops.

You won’t do that with just deadlifts. Now if you wanted to do deadlifts, that is great, but you have to do some active rest in between deadlift sets.

This active rest should actually be pretty tough. One thing that has shown to increase fat burning by up to 962% is getting on an exercise bike and pedaling as fast as you can for 30-60 seconds in between sets.

So do one set of deadlifts, pedal on the bike, do the next set of deadlifts, pedal, and so on for however many sets you are going to do. Do not rest between the deadlifts and the pedaling or between the pedaling and the deadlifts.

In this way you can burn fat with 2 exercises. You will just be burning it after the exercise is done.

couple lost weight

Finally, we get to the exercise aspects of the lose body fat or lose weight series. It has been a long time in coming.

Okay so let’s look at how exercise works. This will be somewhat simplistic so that even I can understand it:-).

When you start exercising you first burn ATP (adenosine-5-triphosphate).

ATP transports chemical energy within cells for metabolism. This immediate source of energy gets used up within the first few minutes of exercise.

Then the body look for more energy. It gets it from the carbs stored in your muscles. Once that gets too low then it goes looking for carbs stored in your fat.

This happens after about 20 minutes. Thus the you have to do aerobics for at least 20 minutes before you burn fat.

Problem is you really don’t want to burn fat during exercise.

If you do you are signaling the body to store more fat, so that it will be on hand when you exercise the next time.

What we are saying here is that long term, low endurance exercise will actually help your body store more body fat. Not exactly what you are looking for.

The goal then is to do the correct amount and type of exercise.

We touched upon this in other posts before this series.

You want to do high intensity exercise for short periods of time.

For example you would do a sprint, whether running or on a stationary bike, for 10-60 seconds. Then you would walk or pedal slowly for say 30 seconds or until you get your breath back.

Then you do the same thing again. Do that series for 20 minutes. Or at least build up to that.

Remember how you have to introduce diet changes gradually. Well, the same is true of exercise changes.

If you go out and try to sprint and walk for 20 minutes, you probably won’t be able to move for a few days afterwards. That is because your body isn’t used to it.

Maybe you have to start out with a jog and walk. Or a walk and stop and rest. It doesn’t matter. Start somewhere and build up to that level.

Exercising this way will burn way more body fat than long term slow and steady workouts.

The reason this happens is because of the after burn effect, or more scientifically (EPOC – excess postexercise oxygen consumption).

This means that you will burn way more body fat after the exercise stops than you ever could by doing normal exercising.

In effect this high intensity exercise affects your hormones in a positive way. Here is a very -again – simplistic way of following the hormones.

Exercise raises adrenaline and cortisol (remember you do need cortisol in the picture). This builds up lactic acid which in turn triggers the release of testosterone and HGH.

So this hormonal concoction of adrenaline, cortiso, testosterone and HGH puts your body into a fat burning mode – turning on the EPOC effect. This effect can last up to 48 hours after you stop exercising.

Long term medium aerobic exercise does not affect any of these hormones (at least not in the same way), so your fat burning switch does not get turned on.

Okay, so there you have it. A simple way to lose body fat, along with losing weight.

Now you can use this high intensity stuff with running, biking and weight lifting or just about any activity. Again, just build up to it and once you reach your body fat loss goals then keep on the program exactly as it is for another 36 days.

Then you will have the body of your dreams for your lifetime.

I couldn’t believe it when I read this statistic buried deep in the study. This routine of exercise burned up to 991% more body fat.

My first reaction was WOW! Then I read the whole study again. It seemed legitimate.

So I figured I would try it. Now I did with some of my own techniques, so my results might not compare with yours, but still they were pretty good.

First I measured my waist. Two measurements. One in a relaxed state and one with my waist pulled in as much as possible.

I did my exercise session four times and added one 30 minute cardio session in 7 days.

My relaxed waist measurement dropped 1 full inch and my pulled in measurement dropped 1/2 inch. And I did not lose any weight at all.

Now those are great results. More importantly, the results indicate that it was fat loss. Since my weight stayed the same it means I actually gained a bit of muscle also.

I will be talking more about this exercise protocol that can burn up to 991% more body fat in future posts.

Stay tuned.