Getting Started With Exercise

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Good day, guys.  It’s Chris here again and welcome to Week 5.  Sorry, a bit of a microphone trouble there.  Week five on the 12 Week Fat Loss Road Map Program and today we’re going to be looking at exercise in a lot more depth.

Now, up until now we’ve been covering a lot of, you know, mindset, theory, goal-setting, and how the psychology of all of it works and some of the feedback I’ve being getting is, yeah, pretty amazing so hopefully, you’re enjoying it as well.  Hopefully it’s got to shot of a little bit of few things that you might be having trouble with, particularly last week’s lesson, week 4, where we talked about saying no and how important that is.  And, what we’ve done now we’ve laid a good foundation for you to prepare and get focused and, because when you’re getting fit and trying to lose weight you got so many different ideas coming at you all the time.  It’s really up to you to get in there and learn what it really takes to get the correct info.  If you let today, tonight, or current affair, or you know, magazines tell you how to be fit and successful then, yeah, you’ll get to run in a lot of problem, it started raining, so I do apologize.  You get to run into a lot of problems with, yeah, getting the right information.

So essentially, what I want to do today is debunk all the exercise myths you’ve probably heard of and really just get you crystal clear on what you need to do to lose weight in terms of exercise.  So, if you’re following the exercise program at the moment, that’s what I’m going to show you in week five, and depending on what level that you’re at, you know, you going to be doing different programs depending, but what I really want to drill down to, is the difference between cardio and resistance. And there is going to be a little work shape under this video that I’ll get you to open up and have a look at, or if you’ve already done so, you can follow through later and just answer the questions, but really it’s a list of some of the cardio and resistance myths.  I’m just going to quickly run through them here and then we’re going to debunk them and tell you why they’re a lot of shit and why your best placed to not to listen to that sort of stuff anymore.

So big one is weight training makes you bulky, weights don’t make you bulky, eating shit food and too much food makes you bulky.  It doesn’t matter however you look at it.  I’ll give you perfect example.  If you go to the gym, you’ll see 90% of the males standing in the weights room, just hitting weights like you won’t believe, and that logic is like okay, well, if they’re exercising five, seven days a week, two to three hours at a time, shouldn’t they have huge, huge muscles?  And the answer is, absolutely not.  There’s only a small percentage of people that actually know the physiology of exercise, that actually get results.  Generally what happens is, if you do resistance training too much, you actually get smaller because you waste away your muscle tissue, and then, it’s like okay, well, women are more predisposed to get bulky from weights.  Absolutely opposite, it’s doing the same creature, just slightly different.  It’s the food and the poor training choices that get you poor results.  So weights make you bulky, absolute load of rubbish. Best way to burn fat is both of these.  Now if you watch the infomercials on TV, you’ve got the seven minute abs or the outdoor (inaudible 03:55) or whatever the hell they’re promoting at the moment and I talk about the difference between cardio and resistance and toning and, you know, all that garbage.  Essentially, those programs, the number one factor that helps people lose weight is the meal plan.  A male talk about oh, you know, I’m so happy I found this machine because it help me get extra help and results and then you look at this disclaimer text down the bottom that says, results not typical.  This person ate this much calorie diet and etcetera, etcetera, it’s really the meal plan that comes back into play for weight loss.

You probably thinking okay, that’s not what I wanted to hear, but you know, what you really need to realize is that your diet is about 80% of your results.  Probably 90% of your results is you can never try a bad diet.  And because that’s what a lot of people do. They come into it and they think okay, look, I’m just going to do this and this and eat whatever, and then I get results, and then (inaudible 00:05:09) okay, well, what the hell has happened?  I’m trying all this extra time but I’m not losing any weight on the scales. Because you’re still eating the same shit food or same amount, so that’s why we have laid out the foundation so far, is to help you realize that fact and then yeah, treat it as a two part approach, because that’s what you need to do.  You can’t just rely on one or the other.  But having said that, when you’ve got everything else in play, correctly like your diet, mindset, all that sort of stuff, really the exercise is what it’s going to really bring it together and it give you the accelerated results.  Now, if we look at, yeah, I’m talking about how to lose 60 kilos in 12 weeks, working out for only four hours, the case study and the example that I used for this, that’s exactly what we did.  We had four, one hour sessions together each week and that was it.  And in those sessions we did two weights and then, two high intensity turbo running, two high intensity cardio sessions a week.  Now depending on where you’re starting, you know, the exercise program is going to be the hardest thing for you but having said that, yeah, it’s week five and we’re only touching exercise now so do you think (NO AUDIO & VIDEO at 06:57 onwards).

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11 Comments

  • Christina

    Reply Reply November 30, 2015

    Thanks for this. I am quite a stocky build and I was always worried that I would get a bit too manly if I hit the weights. I lift weights as part of my fitness regime and I have to say that combined with all other exercise by limbs seem more elongated.

    • Chris Bridger

      Reply Reply December 2, 2015

      One of the great side effects of resistance training is the way our muscles can become more shapely and defined, of course combined with managing calorie intake and lifestyle factors like sleep and stress, thanks for sharing Christina!

  • StacyK

    Reply Reply November 30, 2015

    This is so true! It’s seriously hard to get results by only doing exercise and ignoring our eating habits. I’ve noticed this first hand. I have experienced way faster and crazier results when changing my diet, rather than when I’m working out!

    • Chris Bridger

      Reply Reply December 2, 2015

      You can out exercise a bad diet, so true. The typical gym goer in my experience uses exercise to offset their eating habits and quite often don’t focus as much on what they are eating. On the flip side people can focus only on the food side of things and neglect exercise.
      For long term success I feel we need both. Thanks for sharing Stacy!

      • StacyK

        Reply Reply December 10, 2015

        OK, you are totally right. In the end, it is all about pursuing both diet and exercise. I guess one can’t work completely without the other. Sometimes, I convince myself that I don’t need to exercise because I’m eating so well, but I think I should try to stop this type of thinking!

  • Kelly

    Reply Reply November 30, 2015

    Eating habits and exercise go hand in hand. It’s crazy how advertising tricks people into thinking that using a product for 7 minutes will get you fit. Exercise is definitely important but just remember not to ruin your exercising by eating junk! 🙂

    • Chris Bridger

      Reply Reply December 1, 2015

      There definitely is no one size fits all approach to getting results. Being consistent is the key to long term results.

  • Maddie

    Reply Reply December 1, 2015

    Love this article! Exercise is usually where I get weak, by lack of discipline. This is definitely helpful, though.

    • Chris Bridger

      Reply Reply December 2, 2015

      Thanks Maddie, Disciple can be hard but its ok to slip up don’t put too much pressure on your self. Thanks for sharing!

  • Jessica

    Reply Reply December 10, 2015

    I think getting started is often the hardest part. It is so easy to just put if off and say “I’ll start tomorrow”. I have pretty good eating habits but sometimes I’m just inconsistent with my exercise routine. A little bit has got to be better than none at all. I do exercise at least a couple times a week but I’m going for every day or at least 5 times a week.

  • Jennifer

    Reply Reply December 15, 2015

    For years I stayed away from lifting weights because I didn’t want to look like a body builder with large bulky muscles. It’s amazing how much misinformation there is out there. I think the key is eating good food and following an exercise plan that works for you. It’s never good to rely on just one. It makes sense that you need both.

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