Reports that say that something hasn’t happened are always interesting to me, because as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns – the ones we don’t know we don’t know.
-Donald Rumsfeld

Well, 1 of the things we know in the fitness industry is exercising at lower intensities will use more fat for energy. This basic premise started the theory of the “fat burning zone,” and the evil idea that working in a certain heart rate zone (around 55 to 65 of your max heart rate) will allow your body to burn more fat.

Over the years, this theory has become so ingrained in our exercise consciousness that we see it touted above all else in books, charts, websites, magazines and even on those goofy cardio machines at the globo gyms.

The trouble is that it is lame theory is misleading and misguided. While working at lower intensities is not, you know, necessarily a bad thing…as it is better than doing nothing at all. It will not, can not, does not burn more fat off your body unless you’re burning more calories than you’re eating. The best way to increase your calorie burn is to exercise at higher intensities! Ahh, it is so simple.

20 minutes of movement:
Run 4 minutes
Walk 1 minute


2 days ago, JB called me saying he loves, yes loves, single arm snatches. Well, let’s put that to the test!

For time:
20 lunge steps per leg
Run 400 meters
One arm dumbbell* snatch (alternate arms every 10 reps), 40 reps.
Run 800 meters
One arm dumbbell* snatch (alternate arms every 10 reps) , 40 reps
Run 400 meters
20 lunges steps per leg

*Newbies: 10%-15% of Body Weight
*Middle of the road crowd: 15%-25% of Body Weight
*Advanced: 25%-35% of Body Weight