TGIF my fellow golf nut. How’d you do on your New Year’s resolution this week?
For me, the weekends are the most difficult, so stay gold, Ponyboy.
Now let’s get to it.
Yup. I said it. At the height of weight loss season, I just said that weight loss is the devil.
Our goal should never be weight loss. If a crazed lunatic lops off your arm on the way to your mailbox this afternoon, you’re gonna lose 15lbs (just guessing). But who cares?
Instead, our goal is fat loss with toned muscles. Both of which are a result of a correct training regimen.
Let’s put all the wonderful health benefits of losing fat aside. Things like lowering your risk of heart disease, cancer, stroke, diabetes, and finally be honest.
We really want two things:
- To look in the mirror and love what we see. And if it turns heads at the pool, so be it.
- A strong, mobile body that’s going to help us play our best golf (and have fun being active).
So, how do we make that happen?
All week, I’ve been picking on everyone’s default: cardio.
We’ve tried running, biking and rowing. It sucks.
Instead of relapsing to what we’ve always been falsely taught, let’s get waaaay more efficient with our exercise and get dramatically better results in LESS time.
Every day, we fuel our bodies with calories. And our bodies have to decide which of three buckets to put them in:
- Burn for fuel
- Rebuild muscle
- Store as fat
Most of the calories go into the “burn for fuel” bucket because we burn calories just by being alive. It takes fuel to walk around, think, breathe, and just power the machine.
Now, when we have a surplus of calories we’re not using to live, then our bodies add to the “store as fat” bucket. And we gain fat.
We burn calories while we are exercising. No matter what your preferred method of exercise is, you will absolutely burn calories for fuel.
But, here’s the BIG, HUGE, MASSIVE difference.
When we strength train, our muscles are broken down during the exercise. And then, in the interest of survival, rebuild themselves stronger over the next 24-48 hours.
So, if you’re following along, not only are we using calories for fuel during our workouts, but we’re double-dipping and using calories to rebuild muscle while we’re sitting on the couch.
That’s a 2-for-1!
Can you see how strength training leaves cardio in the dust? And it’s not even close.
Our bodies have no choice but to contribute to the “rebuild muscle” bucket, which leaves it less (zero, if you’re eating well) calories to put in the “store as fat” bucket.
So, how do you start strength training for fat loss?
I would recommend starting by doing some squats, push-ups, lunges with rotation, and dumbbell/band rows. You can do those in front of the boob tube.
If you need a step-by-step plan so you know exactly which exercises, reps, rest, and when to do them, I would check out the Golfer’s Fat Loss Blueprint.
We built it based on all of that long-winded stuff I explained above:)
Again, we all love to look good, so it was built for the two things we all want:
To look great.
To play great.
Your #1 Fan,
PS – Along with the workout program in the Golfer’s Fat Loss Blueprint, we just added a nutrition module.
We lay out small steps to change your relationship with food, AND you can get a custom nutrition plan specifically designed for your body, lifestyle and goals.
Totally up to you: https://18strong.com/training-programs/fat-loss