The secret to melting off your middle? Approach your workout more like a man! Here's whyA man can learn a lot from observing women in a book club for five minutes. I would know because my wife is part of a one, and every time I spend a little time with those ladies I come away much wiser and more convinced that men and women could not be much more different—unless you’re talking about exercise.
You see, the exercise techniques that work best are universal to men and women. And yet most women wouldn’t dare approach the gym like a guy. How do I know? Because the 10 women at my wife’s book club told me so last night, and it’s the same thing I’ve heard for the last 10 years in the fitness industry. The reality is that training “like a man” will actually make you leaner, sexier, and have your friends dying to know your secret.
So forget gender differences for a moment. Here are three tips that are part of the foundation of my New York Times best-selling book, Man 2.0: Engineering the Alpha. They work well for men, but like most things in life, by following these simple rules, the end result will look even better on a woman.
Rule 1: Stick to the Basics
Everyone loves to create exercises that make working out more fun. And that’s fine; your workout should be enjoyable. But thinking that Bosu ball balancing acts or one-legged plié jumps while holding a kettlebell will get you fitter faster just isn’t accurate. If you want results, you have to stick with what we know works. And that’s classic, multi-muscle exercises like squats and deadlifts. These exercises work because they force you to use multiple muscle groups at once. And the more muscles you activate, the more fat you’ll slash.
These may seem like exercises for guys, but not all squats are done with a barbell loaded with lots of weight. (Although women shouldn't fear heavier weights; they don’t make you bulky.) Variations of these exercises are timeless and extremely effective. Grab a pair of dumbbells and try Bulgarian split squats. Your legs and butt will thank you.
Rule 2: Less Cardio
More women perform cardio as a means to lose weight than men. This is not a stereotype—it’s reality. That’s not to say men aren’t equally guilty. It's true cardio helps you burn calories… but so does eating. So that’s not the issue; you want to find the most efficient ways to burn calories and more importantly fat. And you want to build a body that makes it easier for you to enjoy the foods you love, right?
That’s why cardio isn’t the answer. Or, at least, it’s not the primary solution. Cardio will burn calories, and weight training is more likely to burn fat. If you’re going to do cardio, make it secondary to weight training. That means either doing cardio on separate days (if you have the time) or after a weight training workout. The best thing about lifting weights is that your body adapts to the new muscle mass you'll build, which means your metabolism will be higher, you'll burn more calories, and you'll change your hormones (like insulin) to be able to handle the foods you love.
Rule 3: More Intensity
I’ve spent enough time in the gym to know that making fitness social is a great idea. Few things are better than going to gym with friends or being part of group fitness, whether it’s bootcamp, Crossfit, or Zumba. What’s not okay is focusing on the social aspect more than the workout itself. Most guys go in with a “go big or go home” mentality. While this can lead to injuries, it's closer to the right mindset in terms of getting results.
When you go to the gym, you want to get in and get out. Longer workouts are not better workouts. Intense workouts are what works. Your heart rate should be elevated and you should be sweating and feeling your muscles work. Completely transforming your body does not take a lot of time—but it does take a lot of effort. If you want an idea of what all out effort feels like, try this simple two-exercise sequence. It's called a countdown. It might only take 10 minutes, but it might feel like the hardest workout you've ever performed. Use this as a baseline for how hard you should be pushing to get the body you want.
Countdown Workout
- Perform 10 reps of a kettlebell (or dumbbell) swing
- Without rest, do 10 reps of burpees
- Still without resting, do 9 reps of the swings
- Now do 9 reps of burpees
Continue this pattern until you do just 1 rep of each exercise, trying to rest as little as possible (or not at all) between moves.
Lose Fat With Metabolic Cooking
Here is a quick list of the pros and cons of the program
Cons
Nothing's perfect and here are the flaws I noticed in this diet plan:
- As this is a collection of cookbooks so it might seem like a daunting task for someone who inexperienced when it comes to cuisine. It could take a novice a couple of days to get the hang of it.
- Some of you who are expert fitness trainers might find this a bit too basic but you have to understand that this was written keeping in mind the average Joe who doesn’t know much about weight loss so it covers the basics and then moves onward.
- There are over 200 recipes in there so it took me quite some time to sift through them all and decide which ones I would like the best – according to my taste of course.
Pros
- Simplicity: This is their fault and the reason of their success. The simplicity of the book is outstanding. I didn’t get confused even once. It takes you by the hand and explains everything in detail.
- Cutting Down on Your Favorite Dishes: Probably the best thing about this system- You don’t have to let go of your favorite dishes. You can eat whatever you want; you just have to follow the guidelines of the book while making it; which by the way, for me improved the taste even more!
- Limitless Weight Loss: The amount of weight loss depends on you and you alone. You can lose 5 pounds or 50 pounds. Your choice.
- Economic Factor: This system proved very economical for me. The ingredients in the dishes are pretty cheap and easily available everywhere.
- Metabolic Nutri-Profile: This is a unique profiling system that designs from scratch a nutritional profile which varies for every person. This is what it looks like:
- Guarantee: Though I don’t see why this system wouldn’t work for you. But if for some reason you are not satisfied they will refund you every cent no questions asked!
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