Want a great and better workout other than Zumba?

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.. it’s the intention to have
your muscle grow back stronger and bigger.
• That’s one of the main purposes of working out, aside from burning
calories during the workout.
• DURING your workout you’re 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 I’m big-time anti-marathons.
• Unless you’re on a bouncy treadmill, running long-distance breaks muscle down like no
other.
• Yeah you’ll burn calories while running, but you’ll 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 skinny’s to carry them to safety. Blondes too I think.
• To girls -> skinny is extinct. Come 2013 it’s about c-shapes, strength,
and legs that have ‘content’.
• So you break down muscle while you workout. That’s why every
workout should be 45 min max – you don’t 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, it’s 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, you’re giving
yourself too little ‘wiggle room’ for all other 5 meals you should be
eating throughout the day..
• .. and you’re 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, I’m 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 body’s 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 you’re disciplined and eating 500+ calories less than what you burn off 6
days a week,
• you’ll 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. It’s
your definition, inches, sizes, strength, energy, and butt that defines your
workout.

9. • I want to save you TIME
• Let me explain why I don’t 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 you’re better off spending time doing a real workout.
• Zumba is like Spanks. It feels good at first, but in the end you’re just as
flabby.
• Resistance makes you stronger. You can’t expect to see results from Zumba,
there is no resistance involved.
• It’s 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.
• Don’t 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 won’t 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