“Three-Bullet Thursday” ~ by Sam Johnston

• One Thing I Found Cool

I’m not personally big into UFC. But I am into being inspired by a great athlete’s mindset, motivation, and drive. This 45-second video from Israel Adesanya will do just that. Try watching this and NOT be inspired to get in the gym, live out your dreams, and become the best version of yourself.

Badass, right?

• One Fitness Tip

The most common question I hear from people who want to lose body fat is:

“Do I need to do cardio to lose weight?”

The short answer: No.

But to understand why, let me explain the nuances of weight loss and overall health.

You do not NEED to do cardio to drop body fat.

Losing weight comes down to one simple equation.

Burning more calories than you eat.

Of course, cardio can help with burning calories.

But too much cardio may actually be detrimental to your fat loss efforts.

When you do excessive cardio, you’ll feel hungrier and reduce your body’s NEAT (non-exercise activity thermogenesis), or the number of calories you burn at rest.

A more sustainable approach to fat loss than spending hours on the elliptical is the following:

• Avoid alcohol

• Walk 10,000 steps a day

• Eat below your maintenance calories

• Eat a high-protein diet (to keep you full)

• Sleep 8 hours a night (for proper hormone release)

To find your maintenance calories, check out this link:

So then what’s the argument for doing cardio?

Though cardio may not be the best option for fat loss, it’s still a good idea for overall health and fitness for a few reasons:

• 120-180 minutes of zone 2 (moderate) cardio a week is shown to improve cognitive functioning.

• Cognitive decline starts on average around age 45. The best way to stave this off is with cardio.

• Maintaining solid cardiovascular health is key to a healthy heart.

So, while cardio is not necessary for fat loss, it’s beneficial for other reasons.

• One Quote

Fun fact to impress your friends at a dinner party:

The ancient Greek philosopher Socrates was a wrestler for the first 20 years of his life.

Socrates' background as a wrestler and his physical fitness likely influenced his philosophical approach and teachings.

His fitness gave him the stamina and endurance needed for philosophical discussions and debates.

He believed strongly in the importance of physical fitness and its relationship to mental well-being.

The wisest man of all time believed in getting in shape.

We probably should listen and take his advice.

Recently, I outlined on Twitter how my client Jacob lost 25 pounds, saw huge increases in strength, and did it in just a few months.

Check it out here:

If you’re looking to build muscle, shed body fat, and take control of your health just like Jacob did, I think I can help you out.

Take 2 minutes and fill out my application form to see if you qualify:

https://airtable.com/shrt473iN3R9k1JR7 

If you’re looking for daily fitness insights and tips, give me a follow and say hi on Twitter and Instagram.

As always, thanks for reading!

Have a great weekend 💪

Sam