I hear it all the time “Sara, I want to build muscle, burn fat, look and feel strong. I keep going to the gym and I’m not seeing the results I want. Can you help?”
YES! After hearing this and witnessing the look of frustration on so many faces, I created the exact program I give my clients to get them the best physique results possible – #SuperF*ckingJacked – the 8-week total training and nutrition program. All workouts include intense cardio + strength-based movements, all under 30 minutes. These 20 workouts solve the ages-old problem of getting strong, building muscle, burning fat, and still having a life outside the gym.
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Lifting weights will shape your physique in ways that cardio never will. Intentionally Intense weight lifting workouts are the biggest bang for your buck.
But before people get to the point where they are frustrated and ready to quit all together, they get back on the treadmill.
Let’s talk about the BIGGEST misconception that exists in the fitness world about weight loss and exercise: cardio is the way to achieving your ideal physique (and I’m here to say it ISN’T).
So they get back on the treadmill/elliptical and spend another 1.5 hours in the gym doing steady state cardio. They do this 5x a week. They may see a slight drop in weight at the beginning of this process, but it’ll level off. And more so, they’ll quickly see that they have to continue to increase the duration of cardio in order to maintain the weight loss and add in even MORE time in the gym to gain additional weight loss. SO what started out as 1.5 hours a day turns into 2 hours, then 2.5, all this to simply MAINTAIN weight loss: in the long run, this is unsustainable.
This habit of using steady-state cardio to help achieve weight loss is a familiar place for many people. It worked in high-school/college, right? You could simply spend X hours a day on the treadmill and the weight would come right off, yes?
But then you got busy and stopped running on the treadmill as much and the weight slipped back on? Then you repeat the cycle again and again.
Step away from the cardio (long-duration, stead-state).
If you want toned arms with muscle; lift weights. If you want a tight ass or big glutes, lift weights.
In a busy, crazy ass world where we already have too many things to do on our to-to list, who wants (or has the time) to spend 5 days in the gym for 1.5 hours on the treadmill. Swap the gym for outdoor running and still, no thank you.
I want the most effective workouts that will get me the results I want.
I want to build muscle to look strong and fit, and also build muscle to increase my body’s ability to BURN when I’m NOT WORKING out.
This is something you CAN NOT achieve via steady-state, long-duration cardio. The EPOC (excessive post oxygen consumption) effect we get post lift and interval training is the metabolic state the body excels at: get to this point and the body will burn calories and fat when you AREN’T at the gym working out.
Let me take this one step further, unless you are a body builder seeking to develop muscle mass without lowering your body fat, it is safe to say the best workout for you is cardio strength training – or metabolic training. Meaning, lifting weights (strength training) with cardio bursts mixed in (explosive squat jumps, plyometric lunge jumps, etc).
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Workouts that COMBINE strength training and metabolic training = efficient, effective, and to the point.
Think about it as a stock market investment: you want the biggest return for your money (IE TIME), yes? Well, you have to invest wisely and aggressively.
Strength training + metabolic workouts are aggressive, intense, and rewarding. You can complete 5 workouts a week, averaging 20 minutes per workout, and get in great shape: you’ll build and grow muscle and develop great cardiovascular health and capacity.
If you’re wondering what EXACTLY the workouts look like, I put together an 8 week total training program called #SuperF*ckingJacked All workouts include intense cardio + strength-based movements, all under 30 minutes. These 20 workouts solve the ages-old problem of getting strong, building muscle, burning fat, and still having a life outside the gym. It’s workouts + nutrition coaching to get you consistent with your workouts and eating and see real physique changes.
