1.Zumba a good workout? I got muscle with Zumba... said no person ever I want to set something straight: For real results, you need to build muscle.. And to build muscle, you need to damage it during your workout, so that it can regrow afterwards. Yup, damage.. stay with me

2. During this regrow after your workout.. its the intention to have your muscle grow back stronger and bigger. Thats one of the main purposes of working out, aside from burning calories during the workout. DURING your workout youre tearing it down. 3. When you eat & sleep you rebuild. But you will only regrow and rebuild your muscle if you: -> Take a protein shake within 5 minutes from finishing your workout -> Push heavy weight in the first place (with proper form) -> Have a complete meal within 60 min after finishing your workout (go sweet potato & Kale.) 4. -> Drink at least half a gallon water (aim for a gallon and fail forward) -> Get at least 7 hours sleep. No more Jay Leno. Go to bed. -> Reduce stress to a minimum. Have a 7 month emergency fund set up. And cut out all vampires from your life. -> Eat clean. No more drive thru. -> Stop saying dumb things like I want arms like that or I want legs like hers. Be grateful, happy with what you have. If you do all this properly, you will gain muscle. Gaining muscle is GOOD. When you gain muscle, you increase your metabolism for throughout the day, so that your Calories OUT goes up not only during your workout, but also afterwards.. This is why Im big-time anti-marathons. Unless youre on a bouncy treadmill, running long-distance breaks muscle down like no other. Yeah youll burn calories while running, but youll lose muscle as well the OPPOSITE of what you want. Big time risk of getting skinny instead of Warrior-like 5. And to all guys -> when a fire breaks out, most brunettes choose the warriors over the skinnys to carry them to safety. Blondes too I think. To girls -> skinny is extinct. Come 2013 its about c-shapes, strength, and legs that have content. So you break down muscle while you workout. Thats why every workout should be 45 min max you dont want to damage your muscle for too long Muscle, muscle, muscle and muscle To all ladies: I want you to read that sentence a couple times or as many times you need to become comfortable with the term. Muscle is good, its your friend, muscle does not make you bulky.. 6. Excess body fat makes you look bulky. And excess calories gives you excess body fat. Therefore, CALORIES make you bulky Calories IN vs. Calories OUT Nutrition 101. If you have meatball sandwhich for lunch, youre giving yourself too little wiggle room for all other 5 meals you should be eating throughout the day.. .. and youre very likely to overeat throughout the day. Overeating here means that your Calories IN from waking up to bedtime exceeds your Calories OUT. One more time: 7. IN more than OUT you gain weight IN equals OUT you stay the same IN less than OUT you lose weight (provided your deficit is reasonable and not all week long, avoiding the starvation response) See, Im slightly fired up here because when I told about Zumba being ineffective for fat loss, I get this reply from a lady: Zumba is a great workout because people sweat and one of my friends lost 30 lbs while doing it 8. To debunk this nonsense: -1- Sweat is not an indication of a good workout, it is your bodys way of cooling you down when you get hot. Some people sweat more than others, and it has little to do with whether your workout is effective. -2- Anyone can lose 30 lbs by reducing their calories IN.. i.e. going on a diet. If youre disciplined and eating 500+ calories less than what you burn off 6 days a week, youll lose 1 pound per week. REGARDLESS of what exercise program you do. Your exercise program serves to increase your Calories OUT. Therefore, weight loss is not an indication of a good workout either. Its your definition, inches, sizes, strength, energy, and butt that defines your workout. 9. I want to save you TIME Let me explain why I dont like Zumba.. The #1 thing that separates the successful from everyone else is.. how.. they .. manage.. their.. time Everyone has the same 24 hours in the day. Warren Buffet has 24 hours. Jay Leno has 24 hours.You have 24 hours. What puts you ahead or holds you back, is how you spend your time. Time management is huge Now if you look at the Zumba workout versus a Real workout.. .. Zumba being aerobics & dancing, versus resistance training explosive movements, resisted/uphill running, plyometrics, anaerobics, and INTENSE cardio 10. Then youre better off spending time doing a real workout. Zumba is like Spanks. It feels good at first, but in the end youre just as flabby. Resistance makes you stronger. You cant expect to see results from Zumba, there is no resistance involved. Its aerobics. And trying to lose fat with aerobics is like emptying the ocean one shot glass at a time Your body grows when you are uncomfortable, Your body grows when you put it through resistance, and Zumba does not provide ample resistance. Dont get me wrong, I appreciate Zumba for their place on the fitness ladder. Zumba is an awesome way of getting started for women that: 11. - have not worked out in 12+ years something is always better than nothing. And true success is not for everyone. And one of the worst phenomena in the world is when fit people make fun of the unfit for trying It just hurts to me to see these unfit people trying and truly believing they are going to see real results. It just wont happen with aerobics. Richard Simmons never had a 6-pack. You can do it I believe in you, and if there is anything you need just let me know Marc Fletcher, Champions Martial Arts and Fitness