Weight Lifting Is a Waste of Time : So Is Cardio, and There’s a Better Way to Have the Body You Want

by John Jaquish

anything truly revolutionary is always initially met with resistance.

your busy schedule isn’t actually the problem, and neither is how long or hard you work at the gym—it’s a gap in knowledge.

you’ll still have to be mindful of your dietary choices and eat properly to achieve optimal outcomes.

Sustaining injuries and underutilizing muscle tissue are symptoms of weightlifting’s biggest weaknesses: it overloads joints and underloads muscles.

It’s safe to say that most of us want to be leaner and healthier, not fatter and more prone to heart problems.

the ancient Greeks weren’t using anabolic pharmaceuticals to achieve visible musculature.

It’s a common misconception that cardio is an effective way to lose body fat.

there are other health benefits to cardiovascular exercise, but weight loss isn’t one of them.

if you want muscle to grow, there is no getting around HEAVY. You have to use a weight where you are unable to continue repetitions after thirty to sixty seconds.

stabilization activity increases growth hormone production anywhere from 200 percent to 2,600 percent.

Sprinting, or doing high-intensity bursts of exercise with rest in between, does the exact opposite of prolonged cardio. Instead of keeping fat on the body by stimulating cortisol, this type of exercise optimizes hormone release by upregulating growth hormone. Clearly, if your desire is to be a champion distance runner, you don’t want to carry a lot of muscle because it will slow you down. But if you want to lose fat and build muscle, high-intensity exercise is the way to go.

experienced sprinters work out for only twelve minutes a day.

focusing our band trials on those made of latex rather than petroleum. While petroleum stretches out, latex keeps its length and can provide more power per unit volume of material.

when people know they can get what they really want, they aren’t lazy. They go for it.

When people want something badly enough, they find a way.

Many people think you aren’t able to significantly change your physique once you hit a certain age. They believe a twenty-one-year-old person who’s out of shape can achieve big results by just following an exercise and diet protocol. But if someone in their thirties or beyond did the same, their changes wouldn’t be nearly as noticeable—if any changes even occur at all.

There’s a reason why processed food companies love to put sugar in their products. It keeps you hungry and coming back for more.

if you’re looking to increase your body fat, eat carbohydrates. If you’re looking for optimal health, focus on fats and proteins.

Mark Twain once wrote, “A little starvation can really do more for the average sick man than can the best medicines and the best doctors. I do not mean a restricted diet; I mean total abstention from food for one or two days.”98 That

just because people have been doing something for a long time does not mean they are correct.

Contrary to popular “wisdom,” there is no scientific study that shows breakfast is the most important meal of the day. A cereal company came up with that.

if you’re eating whole foods and your goal is to get to the recommended daily intake of vitamins, you’d need to consume 27,000 calories a day.

higher levels of strength and lower levels of percentage body fat are drivers of a longer life

we realized the need to continually challenge our recommendations based on the latest research.

in a My Fitness Pal study conducted with individuals suffering from eating disorders, researchers concluded, “73% of these users perceived the app as contributing to their eating disorder.

Cherry-picking is an abuse of research in which someone points out evidence that supports their claim while ignoring the evidence against their claim.

Unsavory Truth: How Food Companies Skew the Science of What We Eat, Marion Nestle, Professor of Nutrition Emeritus, Food Studies and Public Health at New York University,

Perhaps the most egregious nutritional recommendation most of you will remember is “breakfast is the most important meal of the day.” This idea was invented in the nineteenth century by Seventh Day Adventists’ James Caleb Jackson and John Harvey Kellogg to sell their newly invented breakfast cereal.136 There is not a single study that supports this idea. Absolutely none.

science favors a carnivore diet.

the current Western diet is 70 percent plant-based.159 We are fatter and sicker than ever, so why would going 80 percent or 90 percent plant-based help?

The way a plant keeps you from eating it is by poisoning you.

you may be wondering which other fitness “facts” you put your faith in are actually false. The sheer number of exercise principles that fall under this umbrella will probably astound you.

all exercise is cardiovascular,

when it comes to cardiac health, weight training provides the same, if not more cardiovascular benefits compared to strictly “cardio” exercise.

meta-analysis of more than one hundred studies concluded strength training provides equivalent cardiovascular fitness improvement to traditional “cardio” exercise, and this benefit primarily correlated with the intensity of the exercise rather than duration.

your aerobic fitness—begins to decline just seven days after you stop working out.

The one thing cardio can do very effectively is produce chronic joint damage.

soreness is not required to facilitate muscle growth and may stop it from happening altogether.

Muscle damage doesn’t do anything except compromise your body and delay the onset of muscle protein synthesis associated with real hypertrophy.

muscle confusion theory has been tested and it turns out people who stick to a consistent exercise routine achieve better results. The American College of Sports Medicine recommends “progressive overload” as the most effective way to post muscle and strength gains.173 This strength training workout method continually challenges your muscles through increasing resistance, weight, repetitions, or a combination thereof.

Effort and training generally exert far more influence on athletic performance than muscle fiber type breakdown.

Muscles don’t care about timing. They’ll grow under the right conditions no matter when you choose to have a meal.

Learning the truth, changing your habits, working out in a scientific manner is what will give you real, lasting results. And real, lasting results are not what most people achieve with the status quo.

The reality is, there is no secret advantage you’re missing.

being born large and fed well as an infant contributes to becoming a bigger, stronger person as an adult.

Jaquish Biomedical Corporation now has a coffee replacement product that can also be used pre-

The Fitness Industry Has a 99 Percent Failure Rate

“Programs should be judged based on results, not intentions.” —Milton Friedman, Economist, Nobel Prize winner

Jealous people are masterful with excuses to cover their own eyes from potential self-blame (taking responsibility).

fitness may well be humanity’s most failed endeavor.