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                                                    AEROBICS: THE BIG “FAT” LIE

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             Transformation Blueprint” from Fortius Fitness.

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                                                AEROBICS: THE BIG “FAT” LIE

 Aerobics: The Big “Fat” Lie
                       As a personal trainer, I'm pretty well
                       known for going against the grain with my
                       approach to training and nutrition.

                       I’m also known as the personal trainer who
                       transforms his clients faster than anyone
                       else by teaching them to do the opposite of
                       what they have always been told to do!

                                                       – Kasper V. Christensen

                            - The Basics -

• Cardio is short for cardiovascular exercise: exercise which requires
  work from the heart and lungs continuously for a prolonged time.

• Jogging, running, swimming, spinning and aerobic classes all involve
  cardiovascular exercise.

• It is commonly thought that cardiovascular exercise – including
  aerobics – is a good way to burn calories and lose weight.

                 The problem with
         cardiovascular exercise is simple...

 ...It isn't actually a good way to lose body fat.
                                                            AEROBICS: THE BIG “FAT” LIE

The Evidence

Cardiovascular exercise isn't good at burning fat. The evidence is all around us.

Walk into any commercial gym in the world
and you will find endless rows of treadmills,
stair climbers, bikes and other cardio
machines. Commercial gyms and fitness
centres offer aerobic classes with exotic names
like “fatburner” or spinning classes where
dozens of people peddle their hearts out on

Logically, all of these things are great for
anyone who wants to lose weight. Cardio
burns calories and aids fat loss, right?

All these classes and gyms are packed with
people desperately huffing and puffing away in
an effort to shed a few pounds. They can't all
be doing the wrong thing, surely?

Take A Look Around!

If only all these people would just open their eyes. They don’t even have to look far!
They just need to glance to their side at their fellow sufferers or straight in front them
- at the instructors of these classes themselves. Most of them are straight up
overweight or skinny fat. They step, spin and dance away for sometimes hours a day,
yet there’s no definition whatsoever to be found on their bodies. They never seem to
actually get any more ripped, toned, or defined!

If you ask people who ARE ripped and toned how they achieved their physique, they
will tell you that they do heavy lifting besides their classes and watch what they eat.

Why is it that people think they will get results, when the instructors themselves don’t?
They keep slaving away hours after hours hoping that some magic will happen, and
the logic will start to work.
                                                           AEROBICS: THE BIG “FAT” LIE


                            I once read a pretty good definition of insanity.

                            “Insanity is doing the same thing over and
                            over again and expecting different results.”

                                                                         - Albert Einstein

                            I don't need to tell you that Einstein was a smart guy.

Why don’t people question their “logic” when it isn't producing results? If cardio is
such a great way to lose weight, why does it fail so many people?

Conventional Wisdom

It amazes me that most people just copy what everyone else is doing, even when it
obviously isn't working. Even personal trainers. What you hear about cardio seems to
add up on paper. In practice, cardio doesn't produce results and sometimes even
backfires, leaving people even more overweight. You have to wonder, if cardio isn't
working now for these people, when is it going to start working? The simple answer is:
never. More of the same won’t help. Often, it will make the problem even worse.

This e-book is about how bad aerobics or cardiovascular training is for fat loss, so
that’s what I’m going to use as an example to illustrate my point.

Most people know the following facts about cardio.

   •   Cardio burns calories during the actual session.
   •   Cardio burns calories after the session.
   •   Cardio raises the body’s metabolic rate.
   •   Cardio puts the body into a calorie deficit.
   •   And all in all, it supposedly burns body fat.

The underlying logic is appealing – you are told that aerobics and cardio burn calories,
and you have to burn calories to loose fat. And this is absolutely correct. You need a
calorie deficit to lose body fat. The problem is that the body is a lot smarter than
people give it credit for.

The body only thinks in terms of survival: your body doesn't give a damn about how
you want it to look! The body will burn as few calories as possible to make this
                                                          AEROBICS: THE BIG “FAT” LIE

happen. The more calories preserved, the better during times of famine. Remember,
our current standard of living is a recent development which evolution hasn't caught
up with. 10,000 years ago there were no supermarkets on every corner!

The muscles in our bodies are the powerhouses that primarily dictate our metabolism.

Our body is like a car.

Muscle tissue is the most metabolically expensive tissue we have in the body, so it
doesn’t take a genius to figure out that if we build muscle through strength training
we put a bigger engine in the body which will in turn require more fuel (calories) –
even at rest.

A bigger engine in a car burns more fuel. Similarly, the more muscle you have, the
more calories your body requires to function.

That’s the beauty of building muscle – it increases our metabolism which allows us to
eat more without gaining body fat! It also allows us to burn body fat more easily if we
have a negative calorie balance.

Now back to the logic that if you perform cardio you burn calories. No arguments
there. The BIG problem is that a lot more is going on. Cardio doesn't work in our
favour when fat loss is the objective.

Let's find out more...
                                          AEROBICS: THE BIG “FAT” LIE

         The 5 Big Problems
        With Excessive Cardio

          It doesn't burn a lot of calories.

             It destroys muscle mass.

                 It causes injuries.

        Cardio burns carbohydrates, not fat!

No EPOC (Excess Post-Exercise Oxygen Consumption)

              Let's have a closer look.
                                                         AEROBICS: THE BIG “FAT” LIE

Problem #1
It Doesn't Burn A Lot Of Calories

Cardio equipment usually asks you to punch in your weight
before you start your workout. You start the workout and
continue until you have burned, for example, 300 calories
according to the machine. This will take around 40 min if you
burn 8 calories per minute. Now, have you ever wondered why
the machines want to know your weight? If you answered to
calculate how many calories you burn you are right. What you
most likely failed to consider is the main reason it needs your
weight is to calculate your basal metabolic rate.

Let’s say a person maintains his weight on about 2500 calories a day. That means they
need 105 calories an hour at rest. So the 300 calories burned are NOT calories burned
above your basal metabolic rate, they are calories burned INCLUDING your basal
metabolic rate. So for your time on the treadmill, you burned about 195 calories above
your baseline. If you did this every night for a week, you wouldn't burn enough
calories to equal the amount stored in one pound of fat.

Think about it...if we were so metabolically efficient as to burn 300 calories
at the rate the exercise equipment says you do, would we ever have
survived as a species?

The calories that would be burned hunting and gathering would have caused us to die
of starvation before we could ever have found anything to eat - at that rate of calorie
burn, we would barely have enough metabolic economy to survive a trip to the grocery

Let us assume that you have the determination and time to do such a workout 7 days
a week. If we take the 300 calories burned and subtract the basal metabolic rate of
105 calories, we are left with 195 calories burned. There are 3,500 calories in a pound
of fat. If you kept a stable calorie intake, it would take you 18 days to burn off ONE
pound of fat with the extra activity. That’s nearly three weeks and a total of 12 hours
to burn ONE POUND OF FAT! This is assuming that no other variables are present.
Unfortunately there is a big variable that almost no-one accounts for...MUSCLE LOSS…
                                                         AEROBICS: THE BIG “FAT” LIE

Problem #2
It Destroys Muscle Mass

In order to exercise long enough to burn 300 calories you have to perform
cardiovascular activity at an intensity you can keep up for a prolonged time. Such
intensity does not place much demand on the muscles, that is why it can be carried
out for so long. The only thing the body senses is that its master demands traveling
great distances. Your body settles down for a long period of slow exertion and begins
doing something that many people don't expect...

When you perform this type of exercise your body can adapt by actually losing
muscle, making its engine smaller so it can preserve calories. Additional muscle is
perceived as dead weight when you are on the move for a long period of time -
muscle itself burns calories, so when the going gets tough your body responds by
getting rid of as much muscle mass as possible to keep you going – a survival

The body often responds in a way that seems counter-intuitive. Don’t drink any water?
Your body tries to retain water. Does weight training build muscle? No it doesn’t. What
actually occurs is a breakdown of muscle tissue and the body ADAPTS by building

So, if you burn of calories doing aerobic training, that same body adapts to aerobic
exercise by slowing your metabolism and allowing your body to store more fat. This
means that as the body gets rid of muscle mass our metabolism is lowered and
requires fewer calories to run. Continuing with the example above, the person in
question now only requires 2200 calories to maintain their weight, as their muscle
mass has deteriorated thanks to intense cardio.

Most people get confused. Why isn’t cardio helping me lose weight? I run every day
and I only seem to maintain my weight. Some days, I seem to again weight! People,
knowing that cardio burns calories, blame themselves for not doing enough. They
increase the amount of training they do, making the problem even worse!
                                                            AEROBICS: THE BIG “FAT” LIE

A good car is one that is economic with fuel. As you do aerobic activity to burn fat,
your body becomes more economical. Like a good car, it needs less fuel to run – which
means you burn less fat the better you become at aerobic activity! This is hardly the
reason why people start doing it!

As you progress, eventually you'll need to do a huge amount of training just to keep
your weight stable and keep the accumulation of fat at bay. Furthermore, the stress
hormones that result from such overtraining also stimulate fat storage and weaken the
immune system which opens the door for infections. Have you noticed how often long
distance athletes complain of colds and sore throats? Anyone who has attempted such
a program of weight loss can will end up feeling washed out, moody, and
(worst of all) fatter. The truth is this: you cannot use physical activity to negate excess
caloric intake.

Does muscle mass really matter so much? Yes. The amount of lean muscle on your
body directly helps dictate the speed of metabolism and how much food you can “get
away with” eating.

        Less muscle mass, slower metabolism, smaller “engine”.
      Burns less calories = Constant struggle with excess body fat.

         More lean muscle mass, faster metabolism, bigger “engine”.
                 Burns more calories = Stay lean with ease.
                                                              AEROBICS: THE BIG “FAT” LIE

This basic law of nature also applies to women. And no – You will NOT
become bulky. Muscle is a lot denser then fat meaning you will become
SMALLER as you build muscle and burn of your excess body fat.
More about this later...

Think about what happens when you hit your 30’s. Remember when you were a
teenager and could eat everything in sight and not get fat? Somewhere in your 30's
things changed. Now it seems like just looking at food can make you fat. What
happened? The answer is simple: your muscle mass started to decline. This is natural.
As we age we lose muscle mass unless we give it a reason to stay. And as stated many
times now – with reduced muscle mass our metabolism goes down. So if you’re past
30, you’re accelerating the aging process even more if you throw prolonged cardio into
the fray.

Your weight loss goals are like a carrot on a stick, and you are actually
destroying the very thing that burns calories round the clock – muscle

In weight training, as you get better, you add more weight or more reps and there
is literally no finish line. In aerobic training, it will take less work to run 5 miles as
you get fitter. So to continue to improve you can either go further (do more work
for the same amount of calories) or you can run faster. Going further kind of
defeats the purpose. Why run 40 minutes to burn the calories you once burned in
30 minutes? What kind of progression is that? It’s the law of diminishing returns!
And going faster isn't a solution either. Pretty soon you will run into another
problem. You can’t keep on increasing intensity - you have to slow down sooner
or later.

So, if we accept that muscle mass is a major factor in your fat burning engine -
and aerobic training makes that engine smaller (i.e. it reduces the amount of
muscle on your body) and more efficient at burning fat (remember more efficient
means it burns LESS) - how can you hope to lose weight when the very activity
that is supposed to burn fat makes you a smaller, more efficient fat burning (you
burn less of it!) machine?
                                                           AEROBICS: THE BIG “FAT” LIE

Problem #3
It Causes Injuries

Long slow aerobic training remains the biggest practical joke in fitness. If you do long,
slow cardio, it’s only a matter of time before you end up in a physiotherapist’s office
with all the others that do too much of the same thing. Whether it’s running or spin
classes, overuse injuries are far too common in the cardio world. I know of many
people who run to get fit yet they have back pain, knee injuries, shin splints, muscle
imbalances and other problems!

The reason for this is that the overwhelming majority of people move
poorly. When you take a body that moves poorly and move it this way for
an extended period of time - add in ground reaction forces - and it's just a
matter of time before you make lots of physical therapists happy, due to
the constant pounding and repetitive stress that eventually causes
inflammation on one or more of your joints.

Aerobics are an extremely damaging form of exercise, yet for some strange
reason, the ability to withstand pain has become associated with athleticism. The
epitome of withstanding punishment by way of aerobic overload is the marathon.
The story behind the Marathon Run is based on an ancient Greek legend of the
soldier, Pheldippides, who ran 26 miles to tell the emperor that their army was
victorious in battle over the Persians. Then he dropped dead. As much as I may
admire the physical and mental toughness it takes to finish a marathon, it has
little to do with one's health or appearance. It certainly won't enhance it. The
ability to tolerate punishment and damage is not a very accurate gauge of one's
health or strength. An activity such as running, besides being unnaturally
stressing to the knees, ankles, and lower back, will also increase free radical
damage due to the higher ingestion of oxygen. That means you age faster!
                                                          AEROBICS: THE BIG “FAT” LIE

Problem #4
Cardio burns carbohydrates, not fat!

When you’re active you burn calories. Many people believe that they burn fat when
they perform prolonged aerobic activity. This is where the theory of the fat burning
zone comes from.

We have three energy systems that the body uses.

  • Fat-based: Used in low intensity slow activities such as walking and the
    muscles preferred fuel at rest.

  • ATP-based: Used in high intensity activities such as sprinting for very short
    distances or lifting heavy things.

  • Our third energy system is carbohydrate or glycogen based: used in medium
    intensity activities such as running, cycling or jogging for long distances. It’s an
    inefficient and costly affair for the body to use this energy system.
    Carbohydrates or glycogen is stored in muscles and the liver, which can only hold
    500-600 grams of glycogen - fuel for about an hour of continuous work. When
    these stores are empty, you will start cannibalizing your own muscle tissue for
    fuel. You can also eat some simple sugars that hit the bloodstream fast
    delivering immediate energy. But why eat during exercise if fat loss is the

                                    We just weren't designed to operate at
                                    medium intensity for long periods of time.
                                    We evolved to walk long distances,
                                    gathering food, tracking prey etc, sprinting
                                    occasionally to escape a predator or catch
                                    an animal to eat, climbing, throwing and
                                    lifting heavy things. We're meant to
                                    alternate periods of kicking back with short
                                    periods of kicking ass conserving as much
                                    energy as possible – not running to keep the
                                    heart rate up or reach some type of fat
                                    burning/aerobic zone.

                                    How many animals jog? None!
                                    They walk and sprint occasionally.
                                                         AEROBICS: THE BIG “FAT” LIE

Yes, the body burns some fat during aerobics, but most of the energy that’s burned is
carbohydrates. Have you ever noticed bike riders and marathon runners always have
their little energy gels with them? These are simple sugars that give instant energy to
the muscles. If the primary fuel was fat, they would have eaten oils instead. Now, if
you burn so much sugar during the activity, what do you think the body craves after
the workout? Yep, sugar. And lots of it. Meaning that you will easily eat the amount of
calories burned during the actual session...and probably more!
                                                         AEROBICS: THE BIG “FAT” LIE

Problem #4
No EPOC (Excess post-exercise oxygen consumption)

If you compared a 45-minute cardio session to a 45 minute resistance training session,
you'd find that you burn more calories minute-to-minute doing cardio than you do
lifting weights. This is why most people are under the assumption that cardio burns
more calories overall and is the most efficient approach to fat loss.

However, what many trainees don't take into consideration is EPOC, which describes
the calories you burn AFTER you train. Once again, the cardio “logic” begins to fail
when we look at things in more depth!

How many calories you burn during a training session is only a small part of a bigger

                      To get a real idea of what a training session is doing, you need
                      to take a look at the total number of calories you burn in
                      the 24-48 hours afterwards.

                      The common cardio “logic” doesn't take this into account. Most
                      people simply think of the gym as an isolated experience in the
                      day and ignore what happens after.

When you run, step, spin or do other cardio activities you burn some calories, but as
soon as you stop doing these things, nothing more will happen. There’s no damage to
the muscles – that’s why you can do it every day. The time and calories required for
the body to repair the damage are minimal.

When you train with weights, you break muscle tissue down. Your body needs energy
(calories) to repair and build them up again. Compare this to steady-state cardio,
where there is little to no "spark" as far as metabolism is concerned and you can see
which is more effective in terms of overall fat loss.

So, in order to really burn body fat and not muscle the key is to think not just how
many calories we can burn during exercise, but about how many calories we can force
the body to burn round the clock.
                                                      AEROBICS: THE BIG “FAT” LIE

                    Spot The Difference!
            The principles described so far can be seen everywhere.

                     Take a look at the following two men:

         Marathon runner                                 Sprinter
     In my opinion he looks sick.                  Strong, lean, powerful
                                                    and healthy looking!

Have you ever noticed how strong, ripped and powerful sprint and power athletes
look? In comparison, long distance athletes appear thin, worn and older than they
                                  actually are.
                                                           AEROBICS: THE BIG “FAT” LIE

Everyone wants to look like a sprinter, and sprinters do almost ZERO continuous
aerobic work, yet they have less body-fat than long distance runners. “Logic” tells us
this shouldn't be the case. According to the common cardio logic they should be fat.

Think about this: few people want to look like a marathon runner, but the
common advice is that to look like a sprinter, you need to train the way a
marathon runner does. How weird is that?

We can even transfer this to the gym.

If we look around the gym, where do we find the lean, muscular or toned physiques?
In the weight room! NOT in the cardio section, spinning or aerobic classes.

Strength training is a lot like sprinting. Short burst of maximum intensity followed by
rest. Running on a treadmill or stepping away in a class, is directly proportional to a
long distance race.

Every year thousands of overweight people complete triathlons and
marathons. This alone proves that the nature of aerobic activity involved in
such a pursuit has a limited or zero effect on fat burning.
                               AEROBICS: THE BIG “FAT” LIE

Case Study #1: Jamie Eason

       Jamie Eason, seen on the left, has the kind of body
       most women dream of.

       Most people assume she must spend every waking
       moment in the gym doing grueling cardio! Here's what
       she has to say:

       “I'm not a huge fan of cardio. I prefer to eat
       clean. Most women overdo the cardio and avoid
       weights for fear of getting too big. That is a huge
       misconception! I tell women all the time that they
       can do cardio and diet all day long but they're
       never going to achieve the "tone" they're after.
       Without incorporating weights, they will likely end
       up just a smaller version of themselves.”

       Some women, like Rachel Cosgrove, take Jamie's
       advice to heart... (next page)
                                                       AEROBICS: THE BIG “FAT” LIE

           Case Study #2: Rachel Cosgrove
Rachel Cosgrove used to do over 20 hours of cardio
work a week.

“I worked my way up to doing over twenty hours
of endurance training a week. I also kept track of
every calorie I ate; making sure my nutrition was
right on track. I thought I'd be able to eat
whatever I wanted, but I couldn't. I had to watch
myself to keep from gaining any weight. I now
have first-hand experience that steady-state
aerobics is absolutely, completely, utterly
ineffective for fat loss. After working my way up to
twenty training hours a week, I can tell you that
long, steady-state endurance is not the answer for
a defined, lean physique and it's a waste of time if
your goal is fat loss. It's only the answer if your
goal is to complete an endurance event.”

                       Today, Rachel spends 5 hours a week weight and interval
                       training to maintain her “toned” look.

                       “I eliminated all steady-state endurance exercise. No
                       running, biking, swimming, or anything else in the
                       steady-state. In an eight-week period my body returned
                       to being strong, defined, and lean. I no longer looked like
                       a flabby endurance athlete, and I did it in a quarter of
                       the time, compared to the aerobic training.
                       Get off the treadmill, stop spinning your wheels, and
                       push yourself in the gym if you want to lose some serious
                                                            AEROBICS: THE BIG “FAT” LIE

    Case Study #3: Me & My Girlfriend Joan

I got into the best condition of my life in 2006 where I placed 3 rd in a competition
against 21 other competitors. The only cardio I did was for the last 4 weeks where I
did intervals 3 times a week to prepare for a 500 meter row that was a part of the
competition. I did the same thing in 1999 when I reached a very similar condition. For
the competitions in-between I did a lot of various cardio but never reached the
condition I wanted. It was when I skipped the cardio that I was able to reach really
low body fat levels without losing muscle in the process.

I trained my girlfriend (pictured on the right) for the 2008 athletic fitness competition
which she won and the 2011 body fitness competition where she placed second – at
the age of 40. She did the exact training as I did for my competition in 2006: the
conclusion is that my training works perfectly for woman as well.

Today both Joan and I maintain a condition close to the pictures above. We hit the
weights hard 3 times a week to build and maintain muscle mass and let our diets take
care of the rest.
                                                          AEROBICS: THE BIG “FAT” LIE

                           Scientific Studies

Study #1: Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen
consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

In this study a 30-minute circuit style metabolic resistance training session was put to
the test. The result was a 38 hour increase in metabolism – massive AFTERBURN.

Let’s put this in perspective: Say that you worked out at 8AM on Saturday. By way of
metabolic resistance training, you’d still be burning calories from that workout while
sitting in front of the TV or out at your favorite sports bar watching football on

Study #2: Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M,
Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on
lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.

This study compared aerobic exercise to heavy resistance training and found that the
resistance group lost significantly more fat without losing ANY lean muscle even at an
extremely low calorie intake (not so for the aerobic group).
In fact, believe it or not, while the aerobic group experienced a decrease in
metabolism (and lost muscle), the resistance training group actually increased overall
metabolic rate.

THAT’S the power of resistance training.
                                                             AEROBICS: THE BIG “FAT” LIE

               Gyms & The Fat Loss Formula
   Gyms need members to survive. It’s a lot easier and inexpensive to charge
    someone $30 per month and show them how to press 'quick start' on a cardio
 machine than it is to teach them how to train with free weights while simultaneously
 improving their diets! Do you think they could keep the low membership fee, if they
should learn every member correct training & nutrition habits? If they even know how!

So what works?

If you haven't figured it out by now, resistance training is FAR superior compared to
long duration aerobics or steady-state cardiovascular exercise for fat loss. It increases
your metabolism not only by rebuilding of damaged muscle tissue but also the
increase in muscle mass which raises your metabolism 24 hours a day. The more
muscle you build the more your metabolism goes up. The jury’s still out on how much
a pound of muscle actually boosts your metabolism, but the results can’t be argued
with! These are the keys to burn body fat and keep it off. As you have just learned
cardio training decreases it.

Lifting weights is far more important to your long term fat loss success and
to reshaping your body.

You've now almost finished reading this book – it’s my hope that you have learned
what not to do if fat loss is your goal. Some exercise is better than none, so of course
I do not recommend people stop their activity. I just want people to think! Question
their “logic”! Open their eyes and see what happens right in front of them!

Aerobics & cardio training are grossly over-rated and over abused. Over rated for
health, over rated for performance and definitely over rated for fat loss. How sad it is
that aerobics will not do what everyone is expecting it to do?

It is NOT healthy. It will NOT increase your lifespan. It will NOT improve flexibility. It
will NOT grow muscle. It will NOT strengthen your heart any more than weight
training. It will NOT improve your appearance.

And most of all, it will NOT help you lose fat. Aerobics are good for one thing and one
thing only: they make you better at doing aerobics.
                                                          AEROBICS: THE BIG “FAT” LIE

Q. I'm female - won't I become bulky with all that strength training and increased

A. If you’re female don't worry about becoming the next female version of The
Incredible Hulk. Muscle is a lot denser than fat.

As you loose fat you become smaller even when you build muscle. This will give the
toned look the majority of woman wants.

Strength training increases cardiovascular fitness as well, but if you absolute want to
make sure that you’re covered in that department, all you have to do is throw some
hard intervals into your routine.

Q. Can’t I just throw strength training upon our cardiovascular activity?

A. No, because we have to take overtraining into consideration. You have to be really
careful with your training economy. Strength training is hard for the body to recover
from. Throw a lot of cardio in to the mix, will just have a negative impact on your

And why bother.

If 10 hours accomplish nothing, 2-3 hours won’t add anything.
                                                          AEROBICS: THE BIG “FAT” LIE

          The formula for fat loss success is pretty straightforward:

If you do these 2 things correctly (covered in the upcoming parts of the blueprint)
and with discipline, these simple steps will prove successful beyond your expectations
and you'll blow away all of those poor souls stomping away in the cardio area. The
sooner that's realized, the sooner you'll be on your way toward better progress. I know
it's tough to accept. But changing a bad habit is a lot smarter than defending it.

3 Ways To Protect Yourself From the Negatives of Aerobic Training

If you insist on doing aerobic training you should consider these research proven tips
to minimize the negative health effects and improve performance. Always make use of
tip #3 even if all you do is strength training.

1) Be sure to do heavy strength training.
This will reverse the bad effects of cortisol (a stress hormone that breaks down the
body, covered earlier) by increasing anabolic hormones and preserving muscle mass.

Simply adding strength training to an aerobic exercise program may reverse many of
the negatives of aerobics.

2) Do anaerobic training in addition to your aerobic training.
Sprints have been shown to raise growth hormone, insulin-like growth factor-1, and
produce a favourable testosterone to cortisol ratio.

3) Get lots of antioxidants and omega-3s.
Vitamin E, C & D, beta carotene, selenium, zinc, berries etc. fights inflammation and
free radicals (a by product of the oxygen-rich environment created by increased
respiration that goes with aerobic training) in the body.

Supplement with extra omega-3s that are a well documented to fight inflammation,
and they have been shown to significantly lower oxidative stress from aerobic exercise.
                                                          AEROBICS: THE BIG “FAT” LIE

  This is just part one of the “Complete Body Transformation Blueprint”. In
   the upcoming parts I presents the methods I have found to be the most
      successful to rip fat of your body and build muscle in record time.

                        Here's some of the topics I cover:

                    - 5 Steps To Body Transformation Success
                 - Nutrition For Max Fat Loss & Muscle Building
                 - Result Producing Training For Men & Women

                You'll receive part two shortly in your email box.

Remember, if you haven’t signed up for it already you can get the blueprint
                          absolutely free here..


I really enjoyed putting together this special report for you and I hope you picked
up some new insights and action steps.

Remember, knowledge isn’t knowledge unless you act on it!

Visit my facebook page if you have any questions to what you have just
  read, want to share your story or to simply spread the word to your
 peeps if you got something out of this information. I'm positive that a
          lot of your friends and family would thank you for it:

                                                          AEROBICS: THE BIG “FAT” LIE

                  About The Author
                              As a certified personal trainer and nutrition
                              specialist, I have more than 20 years of coaching
                              experience and have trained over 10,000 clients
                              from all walks of life.

                              I'm known as “the transformation specialist” and is the
                              goto body transformation coach in the Copenhagen area.

                              I founded Fortius Fitness to help as many people around
                              the world to reach their goals and steer clear of all the
                              myth and flawed advice that are pushed at us

But before I could teach others I had to go through a spectacular transformation
myself. You see, if you told me 20 years ago that I would become a fitness expert, I
would have rolled my eyes and said, “Whatever...”


I used to be nicknamed “Skinny Kasper”. I mean I was 128 pounds on a good day at 6
feet tall. I was weak, scrawny and insecure.

If it wasn’t for one of my friends that introduced me to weight training I can’t imagine
what I would be doing today, how my life would be or how I would feel.

Fast forward and 50 pounds of muscle later I’m a professional fitness coach, magazine
model, gym owner and seasoned fitness competitor; achieving top placings in 7 fitness
competitions without the aid of performance enhancing drugs of any kind.

I'm also the author of “Efficient Training” and ”No-Nonsense Nutrition” - My premium
and comprehensive courses where you'll find in-depth information about my highly
successful methods and strategies strategies for fat loss, muscle building and to
master the skill of creating the precise look you desire.

Getting to this point wasn’t without struggles and challenges that almost made me quit
many times. You can read more about my own personal transformation here.
                                                                  AEROBICS: THE BIG “FAT” LIE

As strange as it may sound I’m happy for my many failures that are responsible for the
success I have today.

I’m blessed to have discovered my higher calling as a fitness professional, so you don’t
have to make the same painful mistakes I did. Mistakes that many people are still
making today and prevent them from getting any results, but so easily could have
been avoided with the right information.

                                      Happy clients of mine:
              Cycling World Champ - Body Fitness Champion - Athletic Fitness Champion

My ultimate goal is to short-cut your journey to success and get results you thought
was impossible to accomplish and realize how simple it actually is.

When I’m not helping people reach their fitness goals I spent most of my time with my
beautiful girlfriend Joan and our kids. We like to travel, watch loads of movies or just
kicking back and enjoy life.

Thank you for being part of the Fortius Fitness family. I look forward to
being a part of your success story.

Founder of Fortius Fitness & Author of:
Efficient Training – Workout To Build Your Best Body
No-Nonsense Nutrition – A Simplistic Nutritional Approach To A Visually Stunning Body
                                                                                    AEROBICS: THE BIG “FAT” LIE

Copyright Notice
No part of this website ( or the associated blog, e-books and programs contained and sold within may
be reproduced or transmitted in any form whatsoever without explicit permission. All means of reproduction, whether
electronic, or mechanical, including photocopying and recording are prohibited without express written, dated and signed
permission from the author. Copyright and illegal distribution violations will be prosecuted.

You must get the approval of your physician before beginning the exercise and nutrition programs presented on the
FortiusFitness website ( and the associated blog and e-books found therein, including this one. Users
of the FortiusFitness website, blog, personal training advice and e-books expressly accept responsibility for their own
safety and well being. The recommendations in this e-book are for informational use only and do not constitute medical
advice. Kasper V. Christensen and FortiusFitness assume no liability and cannot be held responsible for any form of injury,
personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this e-
book will vary from person to person and we make no guarantee as to the degree of results that you will personally

You must consult your physician prior to starting any exercise regimen or diet, including any recommended herein,
especially if you have any medical condition or injury that contraindicates physical activity. This program and website are
designed for healthy individuals aged 18 and older only.

All forms of exercise pose some inherent risk. The author advises readers to take full responsibility for their own safety
and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained.
Recognize your own physical limitations and do not exercise beyond the safe level dictated by your own experience and
aptitude. Follow any dietary regimen recommended by your doctor or physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have
been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always
ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm
up prior to resistance training and interval training.

See your physician before starting any of exercise or nutrition program presented by FortiusFitness. If you are taking any
medications, you must talk to your physician before starting any exercise program, including FortiusFitness. If you
experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure,
diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician
or a registered dietician. If your physician recommends that you don’t use FortiusFitness, please follow this
recommendation. FortiusFitness does not endorse, recommend, or sponsor and is not affiliated with any individuals or
entities listed or linked to on the FortiusFitness website unless that fact is expressly stated. The information presented
herein represents the view of the author as of the date of publication. The author reserves the right to alter and update
his opinion at any time based on current information and research. While every attempt has been made to verify the
information provided, neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies or
omissions. Any slights of people or organizations are unintentional. If advice concerning legal or related matters is
needed, the services of a fully qualified professional should be sought. You should be aware of any laws which govern
business transactions or other business practices in your country and state. Any reference to any person or business
whether living or dead is purely coincidental.

Every results testimonial in this book is from a real people. No one was paid for a testimonial or endorsement. Before and
after pictures are not retouched or altered. Results (body-weight, body fat percentage, measurements, etc) are measured
by Kasper or were self-reported.

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