Eating: Eat anything that a caveman could hunt or gather: Fish, chicken, buffalo, beef, fruit, veggies and nuts. Drink only water.
Don't Eat: Anything that comes out of a box, a microwave, or drive through window. Don't drink anything that comes out of a can.
Workouts: Squats, lunges, deadlifts, dumbbell bench presses, dumbbell rows, standing shoulder presses, pullups. Your biggest focus, workout wise, should be getting stronger.
Cardio: Sprinters are lean and toned. Marathon runners are skinny-fat. Choose your style of cardio from that reality.
It's really just that simple. Simple is good. Don't over think it.
By Josh Hillis
author of: Fighter Workouts for Fat Loss For Women – www.fw4fl4w.com
and Fighter Workouts for Fat Loss for Men – www.fw4fl.com
Josh is a Fat Loss Expert, a Kettlebell Instructor and Personal Trainer in Denver, Colorado. Josh helps women and men lose stubborn fat.
Josh Hillis has been featured in USA Today and The Denver Post
Well I loved the article till I got to the last part. Marathon runners are skinny fat.
I’m struggling right now with training for my 26.2 and trying to lose weight. HELP
“Sprinters are lean and toned. Marathon runners are skinny-fat”. World class marathon runners aren’t skinny-fat. Yeh, they’re skinny. Would be kinda hard to run 26 miles at a pace most of us would consider a sprint if they carried any extra fat or muscle.
Honestly, I’m getting a little tired of seeing the stereotype of ‘sprinting makes you muscular, and jogging makes you look like death warmed over’. Could it perhaps be that naturally muscular people gravitate towards sprinting, and naturally skinny people tend tend to become distance runners? Talking about world-class athletes here, not weekend warriors.
I’m not knocking sprinting or intervals. As a matter of fact, any running I do these days is interval-based. I’m just tired of seeing so many fitness-oriented sites compare pictures of a muscular sprinter and a skeleton looking Ethiopian and say ‘which would you rather look like?’. It’s just not that simple.
Sprinters have between 6-8% body fat. Marathon runners 10 to 12% That’s all that is meant by skinny fat
Love this article! Put me right back on track! Thanks Josh
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Best,
Sheryl
Short and sweet – nice summary there.
On the subject of food though, I don’t believe that all microwave foods should be avoided – in the UK we have quite a few micro rice dishes – very low on saturated fat and cook in only 3 mins.
For those with a busy life a plate of that rice and chicken is perfect after a workout…!
Just found this blog but I’ll be sure to return!
josh, please can you write an article about cellulite and exercise. Current body fat = 17.4%, and I still can’t get rid of the stuborn cellulite on the back of my thighs. I know it’s a curse most women struggle with, but Jessica Alba doesn’t look like she has it.
How about a personal trainer and a pulsemeter installed in your Mobile Phone? check out http://u-mon.com
Very Useful Innovation!
I know a ton of women with little body fat who still have cellulite. it’s just the way it is! Genetic. We should focus on health and well being and not pick ourselves apart. As far as running vs sprinting, I do believe that more muscular people tend toward sprinting and less toward long endurance. I know I do.
jh
http://www.bodaweightloss.com