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DAY 3: FREE COURSE FOR MEN

How to workout:
Your exercise plan
by John Berardi, Ph.D.
Video Transcript
Welcome back.
In the past two lessons we covered how to eat and what to eat for fat loss. In
todays lesson were !onna discuss how to exercise for fat loss. "ecause# if
you wanna lose body fat# exercise is critical. It doesnt matter whether you
want to:
$ose %&lbs
$ose '(lbs
)r even !et into this kind of shape.
*xercise is the common denominator.
"ut heres the thin!. +ust like with nutrition# so much is written about exercise
that it can seem like youre doomed without the perfect pro!ram. Well thats
,ust more nonsense Im sick of hearin!.
Havin! personally coached thousands of clients# and havin! worked with
some of the bri!htest minds in exercise physiolo!y# I can tell you this. -at loss
comes from doin! ,ust a few simple thin!s.
.nd my !oal today: teach you what they are. /o that you can start doin! them
ri!ht away.
The first thin! you need to know about exercisin! to lose fat0 You need to do
somethin!# and you need to do it now. /imply put# you need to !et movin!.
1ow I bet youre wonderin!: 2what kind of exercise is best03 Well# when
exercisin! to lose fat# there are two specific !oals.
The first is to burn calories. .nd the simplest way to do that0 .erobic exercise
4 like walkin!# ,o!!in!# runnin!# or ridin! a bike. "ut heres the thin!: if you
only do aerobic exercise# you may also lose muscle mass. Thats a problem
because itll lower your metabolism.
"ut more to the point# with aerobic exercise alone# you probably wont end up
lookin! as !ood as you can 4 as fast as you can.
/o youll also need to do some exercise that preserves muscle# to stay stron!#
look !ood# keep your metabolism hi!h and burn fat faster. .nd that means
resistance exercise 4 like wei!hts# body wei!ht trainin!# or circuit trainin!.
In the end# if you wanna lose the most fat and look your best# you have to do
some calorie5burnin! exercise and some muscle5preservin!# or even buildin!#
exercise.
/o now that we know what kind of exercise to do# lets talk about how much.
Im !oin! to !ive you a really simple answer here: & hours a week.
Thats what works with our clients# and theres stron! research to support the
recommendation# too. In fact# we did a study with the 6niversity of Wyomin!
where we looked at %&(( people who exercised re!ularly. .nd the key result
was this: those who exercised at least & hours a week were happiest with their
bodies. While those that exercised less didnt !et the results they wanted.
/o heres the key takeaway: the ideal amount of exercise is around & hours
per week# on avera!e.
1ow# some clients come to us doin! almost & hours per week already. /o# if
theyre close to the ma!ic & hour number# we ,ust ask them to pump up the
volume a little# or maybe chan!e the kind of exercise theyre doin!.
"ut# the truth is# other clients come to us doin! a lot less. /ometimes no
exercise at all. /o# what do we do with them0
Well# let me first tell you what we don7t do. We dont ask them to ,ump to &
hours ri!ht away. "ecause# for most people# thats too much. Instead# we
ease them into it# askin! them to do ,ust a little more than theyre currently
doin!.
1ot only is that easier for them 4 its the ri!ht thin! to do. In fact# its the only
thin! to do. This expectation that people can make massive# instant chan!es
to their lives 8 and make them last 8 is the bi!!est reason people fail to lose
fat and keep it off. 9"ut well talk more about that later in the course.:
If youre doin! nothin! ri!ht now# ,ust focus on movin! a little more and
exercisin! an hour or two each week. .nd if youre doin! more exercise than
that already# ,ust !radually increase your volume until you reach five hours
each week. .nd make sure youre doin! both calorie burnin! exercise 9like
,o!!in!: and muscle5preservin! exercise 9like trainin! with free wei!hts.:
.t this point# I want to share with you the sin!le most important thin! you will
ever learn about exercise for fat loss: its a concept called 2;ro!ressive
)verload.3 In plain *n!lish# it means: consistently challen!in! yourself to do a
little more# or a little better.
-or example# lets say yesterday you went for a %( minute ,o!. Well# then
today< !o for %% minutes. If in your last workout you lifted %&( pounds# then
today< lift %&&.
Thats pro!ressive overload. *very time you do physical activity# you write
down what you did# and the next time# you do more# or do better# even in the
smallest ways. Its a really powerful 4 and unbelievably easy 4 techni=ue.
/o lets recap. The simple keys to exercisin! for fat loss are:
-irst 4 !et movin! 4 do some exercise and do it ri!ht away
1ext 4 mix calorie burnin! exercise 9like ,o!!in!: with muscle
preservin! exercise 9like trainin! with free wei!hts:
1ext 4 work your way up to & hours of exercise per week
-inally 4 track what you do# and challen!e yourself to do a little more# or
a little better# each time
.s lon! as you do those > thin!s# youll lose fat =uickly and for !ood. .nd if
you want some help puttin! it all to!ether# check out the sidebar on the ri!ht.
/o !o ahead and check out these free exercise pro!rams. ;ick one# and start
doin! it ri!ht away. .nd tune back in tomorrow to discuss the topic I !et the
most =uestions about# bar none: nutritional supplements.
Well talk about which ones should you take 4 or if you should take any at all.
/ee you then.

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