When you diet, fat cells shrink. And, not surprisingly, when you eat, they grow. That’s just what they do.
And this is a good thing because new research suggests there is something you can do that is 100x better than simply shrinking a fat cell.
Fat loss is measured by the amount of fat that “leaks” out of a fat cell. If no fat leaks, then there is no fat loss.
But here’s where things get really interesting…
If, instead, we look at markers of cell death – where we are actually permanently losing fat cells – an entirely different picture emerges.
You don’t see fat cells shrinking. Instead you see fat cells starting to disintegrate, which is even better.
This is a process science is only beginning to understand.
It works like this…
If you lift weights a certain way, your body releases what are known as “Myokines”. These are the signals that tell your body to build strength. But they also tell your body to kill fat cells!
So when you lift, you aren’t just getting stronger by building muscle. You’re actually shifting your entire body chemistry to both build strength AND lose fat.
Myokines are the key. It takes time to kill fat cells. It’s not a fast process. But, when they’re gone, they’re GONE which is a really great thing if you want to lose weight and keep it off.
To release Myokines in your body, you have to push your muscles beyond a point they are accustomed to. They need to experience stress. You may have heard this referred to as “progressive overload”.
A common mistake is trying to progress too fast. This is the reason many people fail at strength programs and don’t get the results they want. They strive for results too quickly, and it ends up blocking the continued release of Myokines over time.
So the trick I’ve found that works best to achieve consistent strength gains and fat loss is to micro-dose your progress.
This is something I learned from one of my favorite fitness instructors and authors, Brad Pilon. I’ve had great success with it over the last 6 months or so.
And I plan to keep doing it because I’m leaner and stronger at age 40 than I’ve ever been.
Brad’s method is something people are starting to call “Pilon’s Progressions”, and it focuses on the idea that small improvements made consistently create big changes over time. But, even more importantly, skipping any of those small steps along the way quickly grinds progress to a halt.
Pilon’s Progressions work for both men and women. They are also beginner friendly and don’t require you to be an advanced lifter or anything like that.
You do need some weights as it’s not a body weight training program. But you don’t need to completely change your routine because these progressions can go right on top of your current workouts. They enhance rather than replace.
It’s no secret that the two key components of successful weight loss are diet and exercise. For the food part of the equation, Brad’s Eat Stop Eat program is the way to go.
For the exercise part, I’ve fallen in love with his progressions. He gives you the EXACT weights and EXACT reps to use for each and every session.
Brad shows you exactly what he does and why he does it. That means no guesswork on your part.
It may or may not be right for you at this time, but I think it’s definitely worth a read if you’re looking to make fitness a priority this year.
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