EYB Blogs

Stop Working Out | Embrace Slow Burn Cardio for a Sustainable Fitness Journey

21 JULY 2023

Picture this: you can achieve incredible results and build a sustainable wellness routine by simply incorporating slow burn cardio and walking for just one hour a day. Yes, you read that right! Slow burn cardio and walking are the keys to success, and I’m here to spill the beans on how it works.

Are you tired of feeling like you’re on a never-ending treadmill at the gym, sweating buckets with little to show for it? Well, it’s time to break free from the “exercise grind” and discover a more sustainable and enjoyable approach to wellness. Say goodbye to those exhausting workouts and welcome the magic of slow burn cardio and walking into your life!

At the age of 23, my soccer career came crashing down, which was a significant disappointment for me. My family had a rich history in professional soccer, with five of them having successful careers. Starting out in my own soccer journey, I had high hopes, but it abruptly ended.

Discovering a New Path in the Fitness World

This sudden change threw me into a deep pit of depression for nine long months. I struggled to find a new passion or purpose that could match the fulfillment I experienced while playing soccer professionally.

Fortunately, I had always been interested in weightlifting and maintaining a healthy diet. While practicing soccer, I would often engage in conversations with trainers, physical therapists, and performance coaches, eager to learn from their expertise.

One day, it struck me that this passion for fitness could be turned into a complementary career. Given my background as an athlete, I had already invested a significant amount of time into understanding what it takes to be in excellent physical shape. And so, I embarked on a quest to obtain all the necessary certifications in the field.

My mantra at the time was to be the best I could be in this new venture, aiming to bring something different to the fitness market when I opened my first gym.

The Frustration of Yo-Yo Dieting and Failed Attempts

Fate led me to a highly saturated area with 30 gyms within a 5-mile radius. It became clear to me early on that I needed to offer a great product, but more importantly, I needed to set myself apart from the competition.

To achieve this, I made practical nutrition the cornerstone of my approach.

As I interacted with clients, I grew increasingly frustrated by hearing their stories of failed attempts at yo-yo dieting.

What was even more perplexing was that some individuals who were dedicated gym-goers did not achieve the desired results in terms of their appearance or overall well-being.

Uncovering the Missing Piece of the Puzzle

Through extensive research, I aimed to uncover the missing piece of the puzzle.

I discovered that the frequency of gym visits or the cleanliness of one’s diet alone did not guarantee success. There was something more to it.

Digging deeper, I found the key component that had eluded me. It became apparent that regardless of how often people worked out or how clean they ate, they needed to incorporate a specific type of exercise into their routine: slow burn or steady-state cardio.

I was introduced to the concept through the book “Slow Burn” by Stu Middleman.

Middleman advocated for a form of cardiovascular exercise that trains the body to burn fat instead of sugar, leading to improved endurance and decreased body fat percentages. The secret sauce? Our heart rate equation:

LOW: 220 – AGE x 0.60 HIGH: 220 – AGE x 0.70

It’s like having your personalized fitness guru, guiding you to the ideal heart rate range for optimal fat burning and cardio benefits. Slow burn cardio keeps you in the sweet spot, ensuring you get the most out of your movement routine without burning out.

He explained that fat stores in our bodies provide more energy than sugar, and by engaging in slow and aerobic exercise, we can tap into these fat reserves, leading to enhanced endurance and decreased body fat percentages.

The Perfect Match: Slow Burn Cardio and “Empty Your Bucket Plan” (EYB Plan)

But wait, there’s more! Incorporating slow burn cardio alongside our transformative “Empty Your Bucket Plan” (EYB Plan) is a match made in fitness heaven. Our program’s “Reset” phase works in harmony with slow burn cardio, leading to massive improvements in your physique and performance.

This phase requires to create a caloric deficit in order to lose weight and decrease body fat percentages. Additionally, it aimed to reset their palate and brain reward pathways. Interestingly, I observed that as people achieved significant results, their effort at the gym decreased.

In metaphorical terms, if an alien were to ask me, “JT, how can I get in the best shape of my life in the shortest time possible?” My answer would be to follow the “RESET,” “Reboot,” and “Excel” phases within the “Empty Your Bucket Plan” (EYB Plan) while incorporating slow burn cardio.

By following this approach for eight weeks and then returning to the gym, individuals can expect to see massive improvements in both their physique and performance.

The best part? You don’t need fancy equipment or intense workouts to make this work. Simply find an activity you love – whether it’s a leisurely stroll in the park, dancing in your living room, or cycling through your neighborhood – and get moving! It’s time to reclaim the joy of movement and ditch the idea that you need to push yourself to the extreme.

Join me on this journey and let’s redefine fitness together – one step at a time!



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