Would you rather have a muscular body full with energy and strength or a skinny frame with a weaker heart and smaller lung?
Only intense and short-burst exercise can give you real strength and maximum energy. Plus you'll live longer.
You see, a lot of people are coming around to the idea that not only does long-duration cardio training not work, it’s dangerous.
|Difference #1 - Using a treadmill for your exercises:|
- It's not recommended to use treadmills because they’re not a natural way to move. They force your brain to turn everything you learned about walking and running upside down.
When you begin riding a bicycle you start pedaling, you get moving, and you don’t fall over. That’s because you have inertia. In other words, things in motion tend to stay in motion in the same pattern. You can stay balanced on a bike because you have forward momentum.
Your body is the same way. When you get going walking or running, your muscles use their natural neuro-integration. This means your brain knows that all it has to do is stimulate the muscles that cause angular momentum in one direction.
Your flexor and extender of the hip and the knee, and the muscles of your upper body, are just focused on the forward momentum, and your lateral (sideways) stabilizers relax.
And because you don’t need the lateral stability, all kinds of accessory muscles can relax, too.
But when you’re on a treadmill, you are un-training that neuro-integration because you’re not moving. You have no momentum, and no inertia. The treadmill is moving underneath you.
It’s like trying to hold a bicycle up without moving. And it’s completely unnatural because you are tensing all of those muscles that are normally relaxed if you were actually moving.
And if you run on a treadmill long enough:
• Your neuro-circuitry that humans evolved with gets turned upside down.
• You get shin splints and ligament problems in your knees. That’s because on a treadmill, your feet are not landing in the right place because there’s no momentum to force them to do so.
• You’ll have lower back pain. This happens because you’re not stabilized by momentum. All those lumbar muscles are tensed all the time to hold your upper body upright.
If you would like to use a piece of exercise equipment, elliptical machines are a good compromise, because they mimic a natural foot motion. They’re kind of like a sprint because you get natural, alternating flexion and extension of the hip and knee.
|Difference #2 - strictly timed 30-second periods of exercise followed by a short rest, and repeating that several times:|
- It's not a good idea either because there’s no progressivity. The most common reason for failure of any exercise program is that it fails to have progressivity.
Most of the people who were not having success – who were not getting stronger in their exercise regimen – the reason is that they failed to incorporate progression. It’s a shame most doctors doesn’t know that. It’s evidence that they don't understand what an exercise program is all about.
To make your workouts progressively more challenging so you can get in better shape faster, and gain real strength, you need to constantly evaluate your exertion level. And that’s why you need to know this program called PACE. It stands for Progressively Accelerating Cardiopulmonary Exertion. This is critically important because when you exercise with progressivity, your heart, lungs and muscles will grow stronger and your body will become leaner and more fit.
What PACE is All About?
• After warming up, you want to exert yourself until you hit your maximum intensity level. Then in each future workout you simply gradually increase that maximum as your fitness level improves.
• And after this kind of exertion, you want to take as long as you need to recover. That’s because it’s in the recovery time where the changes take place.
• As you become more conditioned, your recovery time will become shorter. This means your muscles, heart and lungs are stronger and more responsive. And this is your goal – to build functional strength you can use.
You exert and recover while challenging your current ability… not the clock. Then you progress from there.
|Difference #3 – Most of program out there suggests keeping a conventional aerobics component: |
- That’s just the opposite of what you should do. What you want to do is exercise in the supra-aerobic zone.
What is aerobic and supra-aerobic workout?
You see, when you exercise within your aerobic limit, you do so without improving your aerobic capacity. This trains your heart, lungs and muscles to work at a certain level. But it does nothing to improve their conditioning or help you build real strength.
And if you exercise at medium intensity, you’ll never hit your maximum exertion level – you never enter the supra-aerobic zone. And that’s where you get the greatest benefit from your exercise.
|A study published in the Archives of Internal Medicine shows that men and women who exercised with supra-aerobic methods had:|
• Lower blood pressure
• Lower triglycerides (blood fat)
• Higher HDL (good cholesterol)
• Less body fat
|What’s worse is that working out in the aerobic zone causes “shrinkage”:|
• smaller muscles,
• smaller heart and
• smaller lungs
This wipes out the reserve capacity in both your heart and your lungs. Reserve capacity is vital to protect, energize and strengthen your heart and give it the extra “pumping power” it needs in times of stress.
For your lungs, it means being able to get the oxygen you need during high exertion efforts.
|Difference #4 –Use weight training: |
- But weight training doesn’t build strength you can really use.
Doing the same routine over and over doesn’t offer your body the new challenges it needs in order to adapt and grow. And the truth is, your body was never designed to perform the mechanics of lifting weights or perform identical movements over and over again.
In fact, if you do lift weights the same way repeatedly, you are actually “untraining” your muscles.
Weightlifting creates muscular imbalances, unnatural patterns of movement, and large muscles that can pull your joints out of their natural positions. This can set you up for injuries and chronic joint pain. It also causes your muscles to tense up, and it can tear muscle fibers.
That’s why you are encouraged to use a more natural and wiser method of building strength: body weight exercises.
This type of exercise is much more effective than weightlifting. That’s because nature designed your body to build and maintain muscle in response to the demands of your own body weight.
Exercising by using the movement of your own body weight is the most effective way to strengthen muscles, ligaments and tendons.
Plus, instead of spending hours at the gym lifting weights, you can do body weight exercises at home. And they’re a lot more fun. They include calisthenics exercises like:
• squats and
This is the same type of exercise that has long been at the core of the strength-training program for the U.S. Green Berets and Navy Seals.
Only PACE gives you the right combination of natural movement, progressive levels of exertion and functional recovery time. This will help you build a powerful heart, strong muscles and bigger lungs.
Remember, small progressive changes can have a monumental cumulative effect. The adaptations your body makes, day after day, will compound into huge improvements in fitness and real strength and fitness.
Afterburn – Transform Your Body While You Rest
Afterburn is a way to describe all the energy your body uses to recover from your workout. It’s how you prepare to meet the challenge of what you’re asking your body to do.
And it’s the key to transforming your body with PACE.
PACE is designed to help you exceed your aerobic energy limit and tap the power called supra-aerobics.
By shedding the aerobics dogma and training yourself to find your supra-aerobic zone, you’re going to restore the body nature meant for you remarkably fast. You’ll reclaim your youthful heart, powerful lungs, strong muscles, young features, and have no excess fat throughout your life.
That’s because exerting yourself with progressive intensity, instead of increasing the time spent, triggers afterburn.
And a funny thing happens during afterburn, having nothing to do with “melting calories,” which is all aerobics gurus want you to focus on.
A supra-aerobic workout depletes the stored glycogen your muscles use to make energy. And when that happens, you release a little molecule called AMPk.
AMPk “takes the temperature” of your cells to see how much energy you have. When you deplete glycogen during the course of physical activity, AMPk swings into full effect.
It tells your muscles to stop using up all the glycogen, and start soaking up a lot more blood sugar to store as energy. Your muscles want the energy available for the next time you ask them to do a similar kind of exertion.
AMPk also makes you start breaking down fatty acids to make up for the energy shortfall.
Your body effectively starts to use insulin better. Instead of making fat, the insulin signals your muscles to become giant engines of transformation. You start to favor building muscles over storing fat.
AMPk also causes cells to melt fat for energy, instead of storing it there. That means your blood sugar from the food you eat is being stored away as glycogen for muscle energy, while fats are used to fuel your cells.
And this happens when your workout is over – while you rest and recover – during afterburn. It’s not about melting calories. It’s about transforming your body.
Counting Calories Doesn’t Matter
Trainers and other so-called experts criticize the effects of afterburn. They say things like, “You’ll only melt an extra few calories,” or “You melt way more calories during aerobics.”
But the so-called experts are missing the point…
Because they’re still counting calories. How many calories you eat and how many you burn is just a way the people who make the mistake of doing hours of aerobics keep score.
The point of triggering afterburn is that it changes the way your body uses the food you eat. A PACE workout tells your cells it’s okay to get rid of the fat they’ve stored. Aerobics does the opposite.
PACE trains your body to store energy in your muscles instead of storing it as fat, making you lean, and keeping you that way.
PACE helps you break through your body’s comfort zone. And you grow stronger to meet the challenge the next time you work out.
You also raise your metabolism, breathing rate, blood circulation and temperature, which all need to return to normal. This takes energy, which is why you melt calories long after a PACE workout. And it takes even more energy to replenish oxygen and rebuild your muscles.
This is afterburn. And it’s why with PACE, you can accomplish an incredible body transformation in a relatively short period of time.
But remember, the real change is not in the extra calories you melt to accomplish all this. PACE is designed to help you transform your body by tipping the scales in favor of muscle, and not fat.
You can’t accomplish this through aerobics.
Three “Aerobics” and “Cardio” Mistakes
The truth is, “cardiovascular endurance” and “aerobics” are meaningless terms. And “cardio” doesn’t work anyway.
The first mistake people who believe in the myth of aerobics make is to believe that aerobics is a system of exercise.
It’s a way your body produces energy. Aerobic energy means your body uses oxygen to break down fat and carbs to make energy. You can also make energy anaerobically, which means without oxygen.
But you can’t exercise without oxygen. Even when your body is making energy anaerobically, you’re still making energy aerobically, too. One doesn’t replace the other.
So the term “aerobics” is nonsense.
Yet, if you read almost any exercise book or listen to fitness gurus, they all repeat this “aerobic exercise” myth endlessly. And they have for the last 40 years.
The second mistake they make is that they tell you staying within the aerobic threshold will get your heart rate up to the “fat melting zone.” So you want to keep it there as long as possible.
But have a look at this chart.
As you can see, a moderate intensity workout like aerobics uses mostly fat for energy. This trains your body to store more fat to fuel itself for your next workout.
That will never transform your body and give you the lean, strong build that nature intended you to have.
Instead, you want a high-intensity workout that uses carbs for fuel. This will teach your body to store what you need in your muscles. It’s like pushing the “dump fat” button.
Third, all the focus on “cardio” ignores the most important ally you have on your side when it comes to fitness.
It's about your lungs.
Studies show that the better they work, the longer you’ll live.
But your lungs do not work better when you do “cardio” and “aerobics.” They work less.
Those workouts don’t build strength. “Cardio” makes you efficient, but weak. Would you rather your heart and lungs trickle out energy a tiny bit at a time, like a tiny low-power footlight? Or would you rather have the full strength of a megawatt spotlight powering you?
To build up strength in both your heart and lungs, forget about those words weak, tired joggers and aerobics gurus throw around like “cardiovascular” and “endurance.” That’s code for hours of pounding and plodding.
Instead, think “cardiopulmonary exertion.”
And that’s what PACE stands for – Progressively Accelerated Cardiopulmonary Exertion.
It’s progressively intense exertion, while staying out of the fat-melting zone. And that’s what will transform your body.
With that in mind, here are two core-building exercises you can do PACE-style right in your own home, no equipment necessary. They will help you trigger AMPk, and all its benefits.
a) The first is called a Dive Bomber.
• 1. Begin the “dive-bomber” by first starting with your body looking like a “V” from the side. It looks like a pushup, but with your butt up into the air, and your head between your arms.
• 2. Next, swoop your head, followed by your body, downward as if you were a bird or plane diving toward the ground.
• 3. Then drive your torso straight up, so that you’re looking directly ahead. Keep the hips low to the ground and your hands directly below your shoulders. It will be as if you were trying to dive under a large ball hanging over your back.
• 4. The photo to the right shows a modified dive bomber. To make it even harder, you can do it the way they do in the military and not let your thighs touch the floor.
• 5. Also, a true dive-bomber pushup means you repeat the above steps in reverse order until you’re back to your original starting position, staying as fluid and smooth as possible.
If you’ve never done one before, start with just a few. Your core strength will increase quickly. Vary how fast you do them and how many you can do for a true PACE workout.
b) The second exercise is called a Jack Knife.
The trick to getting the most out of the Jack Knife is to keep your legs and arms completely straight through the entire period of exertion.
• First, lay with your back on the ground or floor. Lay your arms and your legs flat so that your body forms a straight line.
• 2. Lift your arms, with your palms facing the ceiling, and your legs off the ground 12 inches.
• 3. Inhale as your lift your straight arms and straight legs up so that your hands touch your shins, and your body looks like a closed folding knife.
• 4. Exhale as you lower your limbs back down quickly – but don’t let your arms and legs touch the floor. This is very important to work your muscles enough to deplete their glycogen and enter the supra-aerobic zone.
• 5. Lift again, keeping your arms and legs straight. Do this for as many repetitions as you can, for three sets. Remember to recover fully between each set.
Max Power vs. Max Output
A PACE-style Dive Bomber or Jack Knife workout would have three to four sets of these exercises, and each set should last about 2 minutes, with rest periods in between. During your last set, try to give your maximum output for the final minute to give yourself the biggest challenge, trigger afterburn and start your PACE body transformation.
Remember, PACE should be fun. You don’t have to do a regimented number of movements, and you don’t have to strictly time yourself. You can change it up. Do as much or as little as you want, and don’t worry about the rest. But do give your max output during your last set.
Keep in mind not to let your total workout time go past 20 minutes, and your exertion time should stay at 12 minutes. This will teach your body to store energy in your muscles. Going beyond that will teach your body to store fat for future workouts.
Also, there is a difference between maximum power and maximum output.
• Maximum power is a short all-out sprint, like a 100 yd. dash. Doing sprints like these increases your power if you do them occasionally. But they don’t tap the power of AMPk and change how your body uses food in favor of muscle energy rather than fat energy.
• Max output is the point where you’re challenging your metabolism. This happens between a minute and two minutes of exertion. This is why sets of exertion with PACE are short, but not too short. This one-to-two-minute range is where you burn up the most glycogen and trigger AMPk’s effects.
Squat Thrust Jump Exercise
It’s a basic form of calisthenics soldiers and athletes have been using for years to stay ripped. She calls it the Burpee. It’s also known as the “squat thrust jump.”
The squat thrust jump is super-effective because it targets all muscle groups: Chest, calves, shoulders, quads, hamstrings, arms, back… you name it. Of course, consult with your doctor if you’ve had any injuries before giving it a try.
Here’s how you do it:
Step 1: Just as the name says, squat!
Step 2: Place your hands on the ground.
Step 3: Thrust your legs back and land in a push-up position.
Step 4: Jump your way back to a squatting position.
Step 5: Jump up with your hands in the air. Beginners, just stand up.
As you can see, it’s a simple (but challenging) variation of your basic squat thrust. Start off slow until you can get the hang of it.
Pay close attention to keeping proper form as you do the Burpee—but really give it your all, too (except for the first warm-up set, of course). Your total exertion time should be no longer than 6 minutes, but be sure to allow yourself all the recovery time you need to feel ready for your next set.
Here’s the 4-week schedule for maximum fat-burning power:
a) Weeks 1-2:
10 reps (+ 1 Warm-up), 2 sets, 3 times
b) Weeks 3-4:
15-30 reps(+ 1 warm-up), 3 to 5 sets, 4 to 6 times
Alternatively, if you have a schedule to keep or busy, always on the run, you are welcome to check out this exercise equipment that comes in handy below: