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Click below to learn more about the important fat-burning items that Dr.
Webster discussed in this video. Also, be sure to "like" us on Facebook to the
right and leave us comments below. We would love to hear what you think.
I hope you enjoyed the first video and have started to implement the 10 action steps that we discussed. They will act as a crucial
part of your fat-burning foundation. Along with the secrets I am going to show you in the next two videos, those dietary changes will
really kick start your fat-burning furnace. If you need to review it, you will notice that I have provided a link for that video.
In this video I am going to teach you why most of what you learned about exercise is wrong. I know that might be frustrating but
think about why you are here. It might be because all of the other traditional advice doesn't work. It didn't work for me. When I was
18 I was 25 lbs heavier than I am now even though I exercised 3 times as much when I was younger than I do now. The difference
is that after 19 years of experimentation, formal schooling, self study and practice with my patients, I now understand how to put
together an effective program that will produce immediate results that are also sustainable over a lifetime.
By the end of this video you will know how to get more from your exercise in far less time than you ever thought possible. And you
will have developed a solid second leg to our three legged stool. The first leg being the dietary changes that you learned from the
first video. And the all important third leg will be developed in the third video. Remember, you have to develop all three legs
otherwise the stool will collapse.
Remember the statement I made in the first video? The body can only burn two things for energy- Fat or Sugar.
This statement is just as important to exercise as it is to diet. After all, we all want to be efficient fat burners. We want to use our
body fat to fuel all of the important processes in our bodies so that we can lose weight and have lots of energy and vitality.
The biggest enemy to fat burning is sugar. When there is both sugar and fat available to the body, your body will try to burn all of
the sugar first and not even bother burning fat. And guess where that fat ends up going? That's right- your hips, thighs, belly, chin,
back of the arms, and all of the other places that we don't want it. Throw in the fact that sugar also increases your fat-storage
hormone insulin and we can see that sugar really is the enemy of anyone wanting to burn more fat.
I know, you are are saying "I get it! Don't eat sugar! We covered that last video and I've already made those changes. Today we are
supposed to talk about exercise, not diet."
And I understand that. But I want you to remember that concept because it will help you realize why most of what you have been
told about exercise is wrong. And here is why:
Which ever energy source (sugar or fat) you burn during exercise, you will not efficiently burn for the next 40 hours
following that exercise.
Let me say that again because it is the most powerful statement that I will say today- What ever energy source you primarily burn
during exercise, you will not efficiently burn for the next 40 hours.
To put it another way- If you do fat burning exercise, you will not burn much fat for the next two days.
You understand the importance now don't you?!! Why would you do something that prevents your body from burning fat? You
wouldn't, not on purpose anyway! But that is exactly what you are doing if you have followed the traditional exercise advice of the
last 30 to 35 years.
Let me explain- the typical exercise that has been prescribed for weight loss has been aerobic cardio. You know, jog for 45 minutes,
or the stair master for 30 minutes, or the spin bike for an hour. It's that constant, long-duration type of exercise that gets your heart
rate into that "Fat-Burning Zone." It sounds logical- I want to burn fat so I want to do exercise that burns fat. But it simply doesn't
work that way, just like the old low-fat diets don't work.
If you are confused go back to the statement I made minute ago. If you primarily burn fat during exercise, you won't efficiently burn
fat for the next 40 hours after your workout.
So am I saying that burning fat is bad? No, I'm saying that burning fat during a one hour exercise program is a bad trade compared to
burning fat for the next 40 hours.
Maybe this will help you understand this concept better- If you do fat burning exercise (aerobics/cardio) you will not burn fat, but
rather you will burn sugar, for the next 40 hours. You are making your body become a sugar burner. And remember that is bad- this
entire video series is about how to become better fat burners.
If your body is in sugar-burning mode, you will either eat sugar or carbs, or you will breakdown your muscle tissue into sugar. That is
the only way you will be able get energy because you just can't burn fat very well when you are a sugar burner.
This was a hard concept for me to grasp at first but believe me it makes complete sense when you have studied the body as much as
I have. And all of the published science backs this up. In fact, this is exactly why diabetics typically don't get better. They are told to
walk and do aerobic exercise and as a consequence they end up forcing their bodies into sugar burning mode. Which means that
they require sugar for energy even though they are very poor at burning it. They end up breaking down their muscle, which pushes
their blood sugar even higher, all the while fat keep accumulating on their bodies. By the way, this happens in you too, even if you
If I've confused you, I apologize. I promise I am going to make this very straight forward for you. I just wanted you to have some
idea as to why the best form of exercise might seem quite a bit different than what you are used to.
Hopefully by now you realize what we have to do- Our goal is to burn fat all day long, and fat burning exercise will hinder us from
reaching that goal. So what we have to do is sugar burning exercise. When you primarily burn sugar during exercise, you will not burn
much sugar for the next 40 hours, but rather you will efficiently burn fat!! Makes sense right? See you are getting it. Now all we have
to do is figure out how to burn sugar during exercise and you will be well on your way to becoming a fat burning machine! And the
beauty is, by becoming a fat burner, you will spare your beautiful, valuable muscle tissue that keeps you strong and youthful. Plus it is
much easier to control your blood sugar when your body isn't craving sugar. This will alsol make implementing our action steps from
the first video much easier.
The fat burning exercise that I mentioned earlier is called aerobics because it uses oxygen to produce energy. But we only have a
finite ability to produce aerobic energy. Have you noticed that when you walk, if you are in decent shape, you can pretty much walk
forever without your muscles burning too much. Try jogging at a fast pace and you might notice that your legs start to burn in 10-20
minutes. But try sprinting and your legs start to burn in about 10-20 seconds!
That burn means you have pushed past your ability to make aerobic energy. You have now entered the realm of anaerobic exercise.
The burning sensation is produced by lactic acid and it is your best friend if you want to burn body fat. Here's why- when you feel
that burn, the only thing that you can use to make anaerobic energy is SUGAR! And remember- by burning sugar during exercise you
cause your body to burn fat all day long and maintain your muscle tissue! This makes sense if you think about it. Olympic sprinters
never jog- they do high intensity training only and they are among the most muscular and lean people on earth. And no, I'm not
saying that you have to literally sprint. But I will show you how to achieve that same effect from nearly any type of exercise that you
So now that you understand why traditional cardio or aerobic training is working against your fat-burning goals, and that sugar burning
exercise is how you achieve your goals, all that is left is to lay out some basic exercise guidelines on how to put together a sugar
burning exercise routine. And your body will take care of the rest. Even if you don't care about the science behind everything that I
discussed earlier, don't worry- just follow these guidelines and you can't go wrong.
Now before we get into the specifics, let me throw this out there- be sure you are healthy enough to exercise before you start
incorporating my guidelines. If you aren't personally my patient, check with your health care professional before beginning any
exercise program. I don't want anyone getting hurt.
Ok, let's get into the basic guidelines of this new type of exercise that I like to call Burst Training.
1. All exercises should be COMPOUND MOVEMENTS- no isolation exercises.
2. KEEP MOVING continuously until you reach complete failure on each set.
3. COMPLETE FAILURE on each set should occur somewhere between about 15-50 seconds. Reps don't matter as long as you were
burning when you FAILED.
[DEMO burst training on the XISER]
4. REST as long as you need to fully catch your breath and to let your heart rate and breathing come back close to normal.
5. Each workout should be between 4-9 TOTAL BURSTS.
6. Burst every other day, or 4 days per week.
I hope you have enjoyed this second video. If you didn't understand everything I said, don't worry. I'm not trying to make you into a
doctor- that's my job. All you have to do is follow the 6 guidelines for Burst Training and the second leg of the stool is set. Start to
implement Burst Training right away and re-watch this video if necessary. You will receive your third video in another day or two and
in it we will solidify the crucial third leg of the stool improving your body's ability to turn fat into energy.
Don't forget to like us on Facebook if you haven't already and visit the link for the Xiser. You can find more great info on Burst
Training on their site.
As always, feel free to send this link to your friends so they can learn about Burst Training too.
I'm Dr. Jeremy Webster. See you again soon.
Complete Health and Weight Loss
5000 Legacy Dr. #240
Plano, TX 75024
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