Want to burn more fat and build lean muscle? Stop jogging!

Want to burn more fat and build lean muscle? Stop jogging!

That’s right stop jogging. When did jogging become the standard in fitness?

In the 60’s 70’s or 80’s. Just because everyone does it doesn’t make it right.

Here’s a question. If you are a runner have you achieved the results of a
lean muscular body?  I’m not talking about weight loss, I’m talking fat loss.

All most all runners are thin and weak. Long distance runners or joggers
are wasting valuable time, if their goal is health and fitness and fat loss.

If you notice I keep saying fat loss and not weight loss, why? Because
everyone is concerned with weight loss and weight loss is not the answer.

Just because you lose 20lbs doesn’t mean you will look much different.
You can lose muscle and still have fat but you should be shooting for
fat loss instead of weight loss.

Long distance running beats the body down. If you run to much your
body with start to use muscle for energy instead of fat. The less muscle
you have the less fat you will burn. The more muscle you have the more
fat you will burn.

When you start a running program you love it, then as time goes on you
find it starts to take a lot of time and you need to go farther to get results
then eventually no matter what you try the results stop. Why? Your body
will no longer respond to this type of exercise, it’s got you figured out
it knows you’re trying to lose fat and we are engineered to save fat so the
body will start to use other things as fuel such as muscle.

You need to confuse your body, trick it to keep getting results. The more
muscles you use the more efficient  your body will burn fat. Running
uses mostly the legs, some core and a little bit arms.

Most runners suffer from all sorts of pain, foot, back, knee, ankle and shin splints
just to name the most injured.  So why do you run in the name of fitness?

To get the most benefit and the quickest results is to use exercise that use
as many muscles as possible at the same time, the more you use the fast
the results and the faster will fly off. However, if you eat like garbage you will
never get the results your after.

If you want to run try short sprints, short sprinting will build lean muscle
and burn fat, most sprinters are lean and muscular. Short sprints can be
from 5 seconds to 30 seconds you can even try 1 to 2 minutes sprints if
you can.

Hill sprints will even hit the body a little harder, these are serious fat burners.
if you can’t find a hill try running stairs also a great muscle builder and fat

Bodyweight training is another way to build lean muscle and strip the fat.
Bodyweight training uses a lot of muscles at one time so you can spend less
time exercising.

Jumping rope is one of the best exercises you can do to become physically fit,
become more athletic, build agility and coordination, jumping rope works
many more muscles then jogging. If you don’t keep your torso upright and
straight you will not be able to jump rope long without missing.

Try a workout of bodyweight training, jumping rope, short sprints and
hill sprints and I guarantee you will be blown away with the results.

You can try this short workout and see for yourself:

Find a space like a football field or soccer field and mark of 40 to
50 yards.

Start with 10 pushups- from the pushup position sprint 50 yards
do 25 jumping jacks – Sprint back the 50 yards and drop for another
10 pushups and continue this 10 times rest 2 minutes and repeat
again. You can do it longer if you want but try it one to two times.

Finish with 200 pushups and 250 jumping jacks and a lot of short
sprinting you can probably finish this quicker than running 3 miles.

Toughness Builds Winners

Johnny Grube


  1. Johnny – Good overall advice but terrible spelling and grammar in this article and that ruins it for me. Communication is a basic skill in the age of the internet. Please correct the mistakes and be more attentive to detail next time. It will give your audience the respect you deserve.

  2. Andria Miller says

    Excellent points Johnny, I used to be an long distance runner and would incorporate weight training but never really achieved the results I truly desired until I dropped 95% of my running. Now my workouts consist of exactly what you recommend and I’ve never looked or felt better OR spent LESS time working out. Occassionaly I do a long run (my long runs are now no longer than 5-6 miles) because I WANT to. In addition, I couldn’t agree more with Quan, your spelling/grammar are atrocious! It discredits the great advice you are giving. You deserve to have people listen AND trust what you are saying.

  3. I agree with T. Qian. Poor spelling gives you a lack of credibility and professionalism, which is what people are looking for when they search an article written by an “expert.” Otherwise, great advice!

  4. Asa long as the info gets across, spelling should not be a major concern. Haters!!

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  7. Aside from the obvious grammar errors, the article is simply useless due to the author’s poor grasp of the subject of nutrition and body physiology.
    The body will not ‘burn muscle’ for energy while running – it simply can’t metabolize it fast enough in order for it to do any good. The body’s preferred source of energy for cardiovascular activity is glycogen and glucose, and some fat. Once the the glycogen and glucose are gone, then it really only has fat stores to burn – but at this point you have likely reached the ‘wall’ and are feeling so tired and weak that your run is severely hampered anyway.
    The only time your body will burn muscle is in a starved state, and even then this is just to support your vital systems such as organs and brain activity.

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