The Truth About Resistance Training vs. Cardio€¦ · The Truth About Resistance Training vs. Cardio ... Here is explanation of the difference and truth about resistance training

The Truth About Resistance Training vs. Cardio

What burns the most fat? Whats the quickest way to get lean?

I always get this question from my clients and bootcampers. Here

is explanation of the difference and truth about resistance training

vs cardio:

You run and you run, and you don’t shed a pound. All of that effort

and so little reward, but why is that?

Simple: Cardio is not the fastest way to lose weight, and it’s

certainly not the only way. There is a solution, though, which will

allow you to spend less time in the gym and see even better

results.

You’ve Heard: You Can’t Burn Fat With Strength Training

Far too many people are focused on how many calories they burn

while they’re in the gym, but this is shortsighted.

Stop focusing on how many calories you burn in the gym and

instead focus on how your body expends calories outside the

gym. You burn calories throughout the day regardless of what you

are doing, but exercise helps increase the rate at which you burn

those calories. With most forms of traditional steady-state cardio,

you expend calories while you’re exercising, but once you stop,

you quickly go back to your normal metabolic rate.

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Morning Metabolizer Challenge Workouts/Copyright Kuryliw 2014

Strength & resistance training, however, builds muscle and more

muscle helps you burn more calories — even when you’re doing

nothing but sitting on the couch.

Resistance training makes the muscles “thirsty” for fuel. The

more muscle you have, the more fuel you are constantly burning.

This is the advantage resistance training offers if your goal is to

lean out.

You’ve Heard: Resistance Training Makes Women Bulky

This myth just won’t die and, unfortunately, it’s horribly misguided.

And to prove it, just go to any big-box gym in America and see

how many 140-lb. guys with pencil-thin arms and a beer gut are in

the gym multiple days a week, trying to get “big” or “huge.”

Clearly something isn’t working. It takes a lot of work both in and

out of the gym to get big or bulky. You not only need to be

dedicated to your training, but you need proper nutrition if you’re

serious about putting on size.

There is a big misconception about what causes bulk. Bulk isn’t

muscle; it is muscle covered by fat.

If you feel that you are too bulky, then it is important to fine-tune

your diet to lose the excess fat — not give up weight training.

Women have a HUGE disadvantage if their goal is to put on size.

They have about one-tenth the testosterone of males, and

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testosterone is a key component in the muscle-building process.

So even if you’re working out just as hard as a man, lifting the

same amount of weight and gorging on calories, you still won’t

see the same results with regard to muscle building.

You’ve Heard: Weight Training Limits Athleticism

If your goal is to move and look like the Hulk, then feel free to flex

the “beach muscles” and hitting every machine in the gym. Those

machines have their place, but how much weight you can lift does

not make you more athletic.

The best athletes in the world train with weights, plyometrics,

agility drills, bodyweight movements, calisthenics, etc..

If you want to feel and look like an athlete, you have to train like

an athlete.

The premise here is simple: Stop isolating body parts and

pumping away mindlessly on the machines. Focus on big-bang,

compound, multi-joint exercises. Hire a trainer or coach and learn

how to squat, deadlift, jump and sprint safely and effectively.

The only reason your athleticism will be limited in the gym is if you

follow an ineffective program or one that’s designed for “show”

versus “go.”

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You’ve Heard: Running Is the Best Way to Get Fit

It’s not that running as an exercise is bad, but it puts a fair amount

of stress on your muscles and joints. Repetitive motion injuries

are common in all walks of life, don’t add one more element of

needless impact on your body’s joints.

Some people need activities that are a bit more joint-friendly, as

the pounding caused by running on a treadmill or pavement is

simply too much. If you like more traditional options, a dual-action

exercise bike or rower will not only engage a ton of muscles, but

take some of the stress off your joints as well.

If you want newer (and possibly more exciting) variations,

consider kettlebell swings, medicine ball or barbell circuits, sled

pulls, or even battling ropes like we do at my fitness bootcamps.

There are many different ways to get into shape, and while

running is great, it’s just one option you have at your disposal.

My 2 cents

Resistance training is a great way to get into shape, improve

athletism and burn body fat around the clock. It is also the most

effective way for women to develop long, lean and fuel burning

machines!

For those of you who like to run, don’t let me hold you back. But

remember it is only one form of fitness that offers much slower

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results, a shorter calorie burning cycle and puts more wear and

tear on your body.

Don’t just get your heart and lungs in shape, get your ENTIRE

BODY IN SHAPE!

BONUS…..

Morning Metabolizer Workouts

Arm yourself for success and leave nothing to chance. Set your

alarm 15 minutes earlier 4 mornings per week to take advantage

of the huge benefits of morning fasting resistance training. Since

there is no sugar floating in the blood stream, a quick, high paced

workout will force the body to look for fuel quickly. Studies show

that your body uses the highest percentage of fat:muscle ratio first

thing in the morning on an empty stomach.

Complete Week #1- circuit #1-3 (pick any circuit on 4th day)



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Total Body Interval Circuit #1

Do the following circuit as many times as possible in 10 minutes,

resting only when needed.

Lunge Jumps (6/side) or Split Shuffle (12/side)

Total Body Extensions (30)

Pushups (12)

Total Body Extensions (30)




Burpees (as many as possible in 1 minute), rest 20 seconds

Jumping Jacks (as many as possible in 1 minute)

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KB or DB Swings (15)

Mountain Climbers (10/side)

Jump Squats or Total Body Extension (5)


Do the following circuit 3 times, resting for 1 minute between

circuits.

Burpees (30 secs)

Prisoner Squat (30 secs)

Burpees (30 secs)

Side Plank with Leg Raise (15 secs/side)

Burpees (30 secs)

Total Body Extension (30 secs)

Burpees (30 secs)

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Pushup (5)

Prisoner Squat (5)

Squat Thrust (5)

Duck Under (5/side)

Burpee (5)




Split Shuffle (10/side)

Side to Side Jump (10/side)

Side Plank (15 seconds per side)

Total Body Extension (10)

Run in Place (30 secs)

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Do the following circuit as many times as possible in 10 minutes


In the first circuit, you will perform 8 reps of each exercise. In the

next circuit, you will perform 7 reps of each exercise. Continue in

this fashion until you complete 1 rep of each exercise. Once you

complete 1 rep of each exercise, go back to 8 reps of each and

repeat the cycle until time is up. Allow yourself to take breaks

when needed and jump back in when you can.

Walking Lunge (8/side, … 1/side)

DB Row (8/side…1/side) or Strap/Band Row or Bodweight Row

(8…1)

Spiderman Pushup (8/side…1/side)

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Burpees (40 secs)

Squat Thrusts (30 secs)

Close-Grip Pushups (20 secs)

Run in Place (10 secs)




Prisoner Jump Squat (5)

Mountain Climbers (15/side)

Low Box Jumps or Total Body Extensions (10)

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Time to Get Started

You now have the gameplan and all of the tools required for your

success. The only thing missing is you… You put in the effort.

You put in the struggle. You get the results.

Don’t complain about the results you didn’t get from the work you

didn’t do!

We’re here to help. Your success is our success.

Committed to your fitness success,

Derek Kuryliw, CSN, CPT

Michelle Kuryliw

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About Derek

Derek Kuryliw is a Certified Sports Nutritionist and Personal

Trainer in New Port Richey, FL. He was certified in 2003 through

American Muscle and Fitness, an international certification. He

also studied Holistic Nutrition and Antioxidants at Clayton College

of Natural Health.

In his 12 years as a trainer/nutritionist, Derek has worked with

clients of all ages and skill levels including: bodybuilders,

fitness/figure competitors, minor league baseball, major league

baseball, arena football, wrestlers, college athletes, high school

athletes, teachers and retirees.

In 2001 Derek was named “Athlete of the Year” by the Tampa

Bay Tribune and St. Petersburg Times for his senior baseball

season at Ridgewood High School. After high school, he went on

to play at Pasco-Hernando Community College. Two injury

plagued seasons (shoulder surgery and a broken femur) led him

to hang up his spikes. In 2003, he continued his education at

Florida Atlantic University pursuing a bachelors degree in

biological science.

In November of 2003, Derek began personal training and doing

nutritional consultations in the West Palm Beach area and

continued until he moved back to New Port Richey in December

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of 2006. Once in New Port Richey, he started working for Richey

Racquet and Fitness Club and Kuryliw Chiropractic Rehab

Center.

April 25, 2008 he entered his first bodybuilding competition and

finished 3rd at the Gateway Classic in Lake City. He also

competed two more times in 2009, April 18th in Orlando and April

25th in Lake City. In Orlando, he placed first in the middleweight

category and won the overall in the novice division. In Lake City

he placed 3rd for the second consecutive year. In 2010, Derek

finished just short of his goal at the Lake City Classic, finishing in

2nd place. After 2 years off from competing, the 2012

bodybuilding season was highlighted by a 2nd place finish at the

St. Pete Muscle Classic. In 2013 he compete in the Lakeland

Bodybuilding Classic and the St. Pete Muscle Classic again

finishing 3rd and 5th. He plans to compete in NPC shows in the

state of Florida and hopes to progress to the National level in the

future.

In 2010 he was nominated for the Tampa Bay Business Journal

“Health Care Heroes” award for top community educators for his

public speaking and volunteer work. Derek is frequently requested

to speak at businesses, schools, clubs, association meetings and

gyms. His topics vary from “7 Steps to Peak Energy” to

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“Controlling Your Health by Controlling Your pH” to “Exercise IS

Medicine”.

In 2011 Derek started what would eventually evolve into LiveFit

Bootcamps, Private Training and Nutritional Coaching. The

original outdoor bootcamp location with a handful of clients has

grown into almost 200 motivated and hard working women, men,

moms, dads and grandparents.

If you would like to speak to Derek regarding any health or

physical condition, he can be reached by either phone or email.

There is never a charge for a consultation and he would be happy

to speak with you!

Email: [email protected]

Phone: 727-851-SLIM(7546)

mailto:[email protected]

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The Truth About Resistance Training vs. Cardio€¦ · The Truth About Resistance Training vs. Cardio ... Here is explanation of the difference and truth about resistance training