Im gonna answer the ” Hey Im limited on time, should I do cardio or weights or both??”  Or the popular, ” I need to lose weight first before I start working out”.

First I will tell you two possible scenarios. Jennifer A does cardio 3 times a week. religious about not missing, changes her diet to “healthier” and minimizes junk foods.

Jennifer B does hard weights 3x a week. Doesnt miss as well and changes her diet too.

Now heres what going to happpen. Jennifer A will feel much better within the first few days. She will burn more calories and with her diet will lose weight and people will notice how positive she is and a new “glow.” This is good.

Jennifer B now feels great, not quite the “high” compared to the cardio version, but notices improved posture, feels herself actually getting a little hungrier, doesnt lose say as much weight, but her clothes are starting to feel bigger. good thing right?

Here is the truth! Doing cardio alone will burn more calories in that hour BUT will do nothing to facilatate muscle growth=metabolism. The extra oxygen flowing through your body will give you more energy, increase awareness, help with fat burning and a host of other positive qualities. if consistent with this program, you notice you can wear smaller clothes, but  you still have the same shape (for most this is not ideal)

Second jennifer notices and feels alot of “tightness” in her arms, chest, lower extremeties. She like the way shes starting to take “shape”. Shes quite NOT at the level of cardiovascular fitness as jennifer A AND to her dismay her weight  is not quite down where she hoped it would be?

NOW here is the most effective, time oriented method I have found to train that works quickly and effectively. Doing hardcore weight or resistance training with very little rest (15-30 seconds) or supersetting weight training exercises with cardiovascular movements during the rest phase. EX- lat pulldowns with rope skips in between sets.

Bottom line  is when we age, we lose our lean tissue which in return slows down our metabolsim. Im gonna guess most reading this would agree that their metabolism was faster in their 20's then in their 30's vs their 40's so on and so forth.

Well I am a living example as well as tens of hundred of clients over 20 years of training  that prove if you put your body in a position (external stimulus) where it needs to retain and hopefully ATTAIN lean tissue, YOU DO NOT HAVE TO LOSE your precious metabolism. WHile I support cardio training, that alone WILL  not produce an environment  where lean tissue is needed or accumulated.

On the flip side, while I support weight training, there are many “muscle bound” gym go-ers who couldnt jog a mile if their life depended on it. Not a good scenario as well.

Im thinking Most reading this would agree that a body that works well, looks great and you can depend on is something EVERYONE should strive to build and own. One without the other (cardio vs weights) will give you some results but most of it will be temporary as one cannot survive without the other. Meaning whats the point  of being able to run like a kenyan marathoner but look and feel “emaciated and weak?” Or just as bad, built like Adonis and able to move moutnains but have a cardiovascular system of a 4 year old. Im exaggerating of course but you understand where Im going.

If I could give you some tips, heres the most important ones.

1) Know your bodyfat numbers and or BMI (body mass index) Choose a percentage that works for you and GET TO THAT GOAL.

2) Find YOUR balance. If you liked raquetball one time in your life, get into that. My thing is bodybuilding. It always has been. If you try to “do what I do,” The joy and interest will dissipate and you will return  to your old lifestyle.

3) Do 1 thing yearly to physically challenge yourself.  You can do 5-10ks, marathons, fitness competions, get into soccer-softball tournaments and the like. Us with families, maybe plan a hike in the mountains, go camping, canoeing etc. MAKE IT FUN

4) FIND someone to do it with. I know in the evening  my family does pushups, handstands, jumprope etc. If you dont come up with the ideas, who will!

5) Reward yourself. I know when I do a competition (bodybuilding) I love going to  the beach right after. I look forward to that. For those with families, maybe a family of 4 (just guessing) if you guys collectively can lose 50 pounds) you get to buy something fun for the family (maybe a WII entertainment, jet skis whatever)

6) GET involved in a group. This will really help ensure results. If you have someone “checking in” on you, youre more liable to not miss a meal or workout.

I encourage everyone reading this to start a personal log here on the forum. Lets me (us) know whats happening and who knows, your words and actions might be inspsiring another to do the same!!

good luck? any questions just ask. JOHN