Problem With “Fat Loss Workouts”

With Kinobody we focus on getting lean with our diet.

Training is for building strength and muscle.

You CAN burn calories with your workouts.

In fact, if you do an intense cardio session for an hour can burn a significant amount of calories.

So why don’t we include jogging in Kinobody programs?

*You would think that burning an extra 500 calories from jogging would shorten the time it takes to get ripped.

The problem with prolonged medium-intensity exercise is this.

The body slows your metabolism a bit the rest of the day as a protective mechanism.

Even if you burn 500 calories…

Your body makes up for it by reducing energy expenditure the rest of the day.

Here’s a chart that demonstrates this.

This explains why so many people who jog still have stubborn fat they can’t lose.

You rarely see a shredded jogger.

What is worse is that this type of exercise can increase the appetite.

Slowed metabolism + Increase in calories = Increase in body fat.

If you look at the “Constrained Model” chart above, SOME physical activity does help with total energy expenditure.

I believe the perfect amount of activity is 10,000 steps per day.

You can spread out these steps throughout the day.

For instance, if you are on the phone, pace around the room while talking.

I like to get at least some walking in before my first meal because I believe walking in a fasted state helps accelerate fat loss a bit.

You are definitely going to want to track here.

Luckily there are free apps that track your steps throughout the day.

• Pacer
• Fitbit
• GoogleFit
• MyFitnessPal
• MapMyWalk
• StepsApp

Any of these should work.

These will give you an idea of how close you are to 10,000 steps.

A lot of people are likely getting in 2,000 steps (or less) per day.

10,000 steps will make a big difference.

If you have a smartphone, I highly recommend downloading one of the free apps.

Aim for 10,000 steps daily if possible.

Talk Soon,

Greg O’Gallagher

P.S.

Here’s a great way to start the day.

Roll out of bed…

Mix a glass of Octane into ice-cold water.

Give yourself 15 minutes to check emails or social media while sipping on the drink.

Load up a book to listen to on Audible.

Walk outside in nature for 30-60 minutes.

I recommend listening to some sort of self-development book.

Octane is perfect for this because it increases focus.

I absorb more of the information from the books this way.

Octane is formulated to help release free fatty acids when taken on an empty stomach.

This is to perfect time for walking if fat loss is your goal.

And starting your day off with a win like this, will help you build momentum.

Great for your mind and body!