The human body stores around 400g of energy in the form of glycogen – the stored form of sugar/carbohydrates (roughly 100g in the liver and 300g in the muscles).
A healthy male weighing 160 pounds with 15% body-fat is storing about 24 pounds of fat.
- 400g of glucose at 4 calories per gram = 1,600 calories
- 24 pounds of fat at 4,000 calories per pound = 96,000 calories
Which one do you think your body prefers to use for energy? The one that burns the fastest like kindling with 1,600 calories, or the one like a log-burning stove with 96,000 calories?
Consuming too many carbs results in carbohydrate dependence, making you constantly crave carbs and sugar to maintain your energy and never giving your body the chance to become fat-adapted. Keeping carbohydrates below 100g per day to control blood sugar and insulin, the hormone responsible for signaling the body to store fat, will keep you in the weight-loss sweet spot. Most people are eating significantly more carbohydrates than that. How many carbs are you consuming per day? Are you even measuring?
No Calorie Cutting or Counting Required
You may lose weight in the short-term by cutting calories, but you'll also slow down your metabolism in the process, which means you'll likely end up putting on weight faster if you ever allow your calories to go back up. Millions of people are losing weight and improving their health by ignoring calorie counting and shifting the composition of calories from carbs and sugar to healthy fats.
Weight-loss is just a side-effect of having energy and feeling amazing all of the time!
A Note on Exercise for Weight-Loss
If you think jogging on the treadmill is going to make a big difference, think again. An easy jog may burn 100 calories per mile so this is never going to be a sustainable way to keep weight off. 80% of weight-loss happens in the kitchen. You've probably heard it before but we'll say it again, you can't out-exercise a bad diet!
And once you realize burning calories by doing cardio isn't an effective way to sustainably lose weight and keep it off, you'll realize the most effective type of exercise for creating the optimal hormonal environment for weight-loss and overall health is high-intensity strength training. 10 minutes of exercise per week without ever having to do hours of chronic cardio again!
This isn't some kind of fad approach to diet and exercise, it's simply aligning your life with the types of foods and movement our ancestors evolved with that is now being re-discovered and validated by science, research, and people witnessing it for themselves.
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1 Minute of High Intensity Exercise vs. 45 Minutes of Moderate Exertion
1 minute of high intensity! This is why the Quantify Fitness method works! Using high-intensity training on ARX rivals other methods in 10 minutes a week.
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Consuming alcohol following resistance exercise could potentially hamper the desired muscular adaptations by reducing anabolic signaling.
8 Reasons You Should You Lift Weights
According to the research, one of the best things you can do for your health and body composition is strength training.
The Truth: Fat vs Sugar
Fat vs Sugar. The Guardian did a great piece on the history of the sugar vs. saturated fat debate. Here's a summary if you're pressed for time.
Isometric Exercise Using ARX
The beauty of ARX is we can do only concentric loads (the positive portion of the range of motion) or isometric (static exercise/no movement).
How is 10 Minutes a Week Possible?
With ARX at Quantify Fitness you can achieve maximal results in strength, hypertrophy, and metabolic conditioning in 10 minutes a week.
Focus on Building Muscle
Want to improve your body composition? Put on some muscle and quit spending all your time on the treadmill!
Quantify Fitness in the News!
NewsChannel5 came by our smart gym to find out how a weekly 10 minute workout can really be that effective.
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Whether you're looking to shed a few pounds or turbo-charge your brain, this is an easy and tasty way to do it.
Watch Former NFL Tennessee Titan and Pro-Bowl Receiver Derrick Mason’s Reaction to His 6 Minute Workout
We had a blast showing Derrick Mason around the gym! And even more fun seeing his reaction to the 10 minute workout!
Will Missing a Workout Hurt My Progress?
We occasionally get asked whether missing a workout will hurt a client's progress.
What Happens to Muscle Sugar (Glycogen) After CAR.O.L Sprints?
With CAR.O.L, a couple high intensity sprints have been shown to deplete as much muscle sugar (glycogen) as 1-2 hours of endurance exercise.