For a long time in the exercise/fitness world, we have promoted slow and low cardio fat burn for losing weight and health benefits. 

This method can burn moderate energy (calories) during the workout. Still, it is limited and ineffective in improving health and losing fat.

As studies come rolling in, high-intensity interval or sprint-style training has tremendously better results. Nothing comes close to high-intensity training for fat burning, muscle building, cardio strengthening, liver and visceral fat reduction, or hormonal response.

High-intensity training (HIT) is very important to target the dangerous fat in our liver and the visceral fat within our abdomen. Liver and visceral fat accumulation cause damage leading to weight-loss resistance, type 2 diabetes, heart disease, obesity, and insulin resistance. 

The ability to eliminate this life-threatening fat comes from the metabolic afterburn, where the body will maintain increased fat burning for up to 38 hours after the workout.

Human Growth Hormone, the hormone responsible for muscle tone and called the “Fountain of Youth” hormone, can raise 1,400 to 2,000% in response to high-intensity training alone!

Think of these types of workouts as cardio movements with resistance or weights. 

You can use your body weight, dumbbells, kettlebells, free weights, bands, or even a bag of groceries, and sometimes I did them with my baby and called them Kettle Babies!

First, figure out the resistance you are comfortable with and start doing dynamic movements. 

Dynamic movements are long, smooth, standing, natural movements like the squat, lunge, bending over and standing up, reaching or pressing overhead, moving your legs quickly (as in a sprint, high knees, jumping jacks), and compound movements like squat thrusts, burpees, push-ups, dips, and much more.

I have yet to meet a patient in my physical practice, or even now with my virtual patients and clients, who could not work up to SOMETHING using this model. 

Even Connie, my 76-year-old young rocking grandma who got out of breath coming in from the car, could find her way into this.

Eventually, she was doing 75 lb. deadlifts, and her 12 years of type 2 diabetes was completely reversed.

I learned the meaning of “no excuses” when working with a client with a neurodegenerative disease bound to a wheelchair with limited coordination and ability. We managed to adapt and modify different routines to work for him. 

These custom workouts incorporated into my 6-month program helped him achieve amazing results and reversed his prediabetes, which is the number one cause of death in his condition.

The ultimate decision is yours, be safe, be smart, and get fit! 

Oh, and once you start, get under regular chiropractic care. You will thank me later, and your results will magnify greatly, not to mention you will feel so much better as you get started.

Remember: being unfit or out of shape is more dangerous to your health and longevity than being overweight! 

Being overweight and out of shape is incalculably damaging to your health and quality of health.

Parents, you need to be the model and live the lifestyle you want your children to have as the foundation for health now and when they have grown.

What do you want your legacy to be that gets passed down to your kids and grandkids?

After all, a child has a 50% chance of becoming obese if one parent is obese, and two parents raise that to 80% risk of obesity for your child.

Just one more huge step to getting healthy and redefining your health future!

Message me if you want to discuss a plan and program to change… well, everything!

We can do better!

Dr. Don