Aerobics - The big fat lie!


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FREE EBOOK REVEALS…. Why ineffective cardio workouts and aerobics are sabotaging your fat loss efforts – And how to fix it!

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 centers offer aerobic classes with exotic names like “fatburner” or spinning classes where dozens of people peddle their hearts out on bikes.

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?

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Aerobics - The big fat lie!

  2. 2. AEROBICS: THE BIG “FAT” LIEPlease Note: You may freely share this complete document with anyone you wish. You may give it as a gift, a freedownload or include it as a bonus with any product you sellor giveaway. However, you may not sell this information or repackage it and present it as your own content.
  3. 3. AEROBICS: THE BIG “FAT” LIE Aerobics: The Big “Fat” Lie As a personal trainer, Im pretty well known for going against the grain with my approach to exercise 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 isnt actually a good way to lose body fat.
  4. 4. AEROBICS: THE BIG “FAT” LIEThe EvidenceCardiovascular exercise isnt good at burning fat. The evidence is all around us.Walk into any commercial gym in the worldand you will find endless rows of treadmills,stair climbers, bikes and other cardiomachines. Commercial gyms and fitnesscentres offer aerobic classes with exotic nameslike “fatburner” or spinning classes wheredozens of people peddle their hearts out onbikes.Logically, all of these things are great foranyone who wants to lose weight. Cardioburns calories and aids fat loss, right?All these classes and gyms are packed withpeople desperately huffing and puffing away inan effort to shed a few pounds. They cant allbe 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 upoverweight 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 toactually get any more ripped, toned, or defined!If you ask people who ARE ripped and toned how they achieved their physique, theywill 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, andthe logic will start to work.
  5. 5. AEROBICS: THE BIG “FAT” LIEInsanity 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 dont need to tell you that Einstein was a smart guy.Why don’t people question their “logic” when it isnt producing results? If cardio issuch a great way to lose weight, why does it fail so many people?Conventional WisdomIt amazes me that most people just copy what everyone else is doing, even when itobviously isnt working. Even personal trainers. What you hear about cardio seems toadd up on paper. In practice, cardio doesnt produce results and sometimes evenbackfires, leaving people even more overweight. You have to wonder, if cardio isntworking 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, sothat’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 acalorie deficit to lose body fat. The problem is that the body is a lot smarter thanpeople give it credit for.The body only thinks in terms of survival: your body doesnt give a damn about howyou want it to look! The body will burn as few calories as possible to make this
  6. 6. AEROBICS: THE BIG “FAT” LIEhappen. The more calories preserved, the better during times of famine. Remember,our current standard of living is a recent development which evolution hasnt caughtup 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 itdoesn’t take a genius to figure out that if we build muscle through strength trainingwe 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, themore calories your body requires to function.That’s the beauty of building muscle – it increases our metabolism which allows us toeat more without gaining body fat! It also allows us to burn body fat more easily if wehave a negative calorie balance.Now back to the logic that if you perform cardio you burn calories. No argumentsthere. The BIG problem is that a lot more is going on. Cardio doesnt work in ourfavour when fat loss is the objective.Lets find out more...
  7. 7. AEROBICS: THE BIG “FAT” LIE The 5 Big Problems With Excessive Cardio It doesnt burn a lot of calories. It destroys muscle mass. It causes injuries. Cardio burns carbohydrates, not fat!No EPOC (Excess Post-Exercise Oxygen Consumption) Lets have a closer look.
  8. 8. AEROBICS: THE BIG “FAT” LIEProblem #1It Doesnt Burn A Lot Of CaloriesCardio equipment usually asks you to punch in your weightbefore you start your workout. You start the workout andcontinue until you have burned, for example, 300 caloriesaccording to the machine. This will take around 40 min if youburn 8 calories per minute. Now, have you ever wondered whythe machines want to know your weight? If you answered tocalculate how many calories you burn you are right. What youmost likely failed to consider is the main reason it needs yourweight is to calculate your basal metabolic rate.Let’s say a person maintains his weight on about 2500 calories a day. That means theyneed 105 calories an hour at rest. So the 300 calories burned are NOT calories burnedabove your basal metabolic rate, they are calories burned INCLUDING your basalmetabolic rate. So for your time on the treadmill, you burned about 195 calories aboveyour baseline. If you did this every night for a week, you wouldnt burn enoughcalories to equal the amount stored in one pound of fat.Think about it...if we were so metabolically efficient as to burn 300 caloriesat the rate the exercise equipment says you do, would we ever havesurvived as a species?The calories that would be burned hunting and gathering would have caused us to dieof starvation before we could ever have found anything to eat - at that rate of calorieburn, we would barely have enough metabolic economy to survive a trip to the grocerystore.Let us assume that you have the determination and time to do such a workout 7 daysa week. If we take the 300 calories burned and subtract the basal metabolic rate of105 calories, we are left with 195 calories burned. There are 3,500 calories in a poundof fat. If you kept a stable calorie intake, it would take you 18 days to burn off ONEpound of fat with the extra activity. That’s nearly three weeks and a total of 12 hoursto 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…
  9. 9. AEROBICS: THE BIG “FAT” LIEProblem #2It Destroys Muscle MassIn order to exercise long enough to burn 300 calories you have to performcardiovascular activity at an intensity you can keep up for a prolonged time. Suchintensity does not place much demand on the muscles, that is why it can be carriedout for so long. The only thing the body senses is that its master demands travelinggreat distances. Your body settles down for a long period of slow exertion and beginsdoing something that many people dont expect...When you perform this type of exercise your body can adapt by actually losingmuscle, making its engine smaller so it can preserve calories. Additional muscle isperceived 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 bygetting rid of as much muscle mass as possible to keep you going – a survivalmechanism.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. Whatactually occurs is a breakdown of muscle tissue and the body ADAPTS by buildingmuscle.So, if you burn of calories doing aerobic training, that same body adapts to aerobicexercise by slowing your metabolism and allowing your body to store more fat. Thismeans that as the body gets rid of muscle mass our metabolism is lowered andrequires fewer calories to run. Continuing with the example above, the person inquestion now only requires 2200 calories to maintain their weight, as their musclemass has deteriorated thanks to intense cardio.Most people get confused. Why isn’t cardio helping me lose weight? I run every dayand 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. Theyincrease the amount of training they do, making the problem even worse!
  10. 10. AEROBICS: THE BIG “FAT” LIEA 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 – whichmeans you burn less fat the better you become at aerobic activity! This is hardly thereason why people start doing it!As you progress, eventually youll need to do a huge amount of training just to keepyour weight stable and keep the accumulation of fat at bay. Furthermore, the stresshormones that result from such overtraining also stimulate fat storage and weaken theimmune system which opens the door infections. Have you noticed how often longdistance athletes complain of colds and sore throats? Anyone who has attempted sucha 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 excesscaloric intake.Does muscle mass really matter so much? Yes. The amount of lean muscle on yourbody directly helps dictate the speed of metabolism and how much food you can “getaway with” eating. Extensive cardio. Less muscle mass, slower metabolism, smaller “engine”. Burns less calories. More lean muscle mass, faster metabolism, bigger “engine”. Burns more calories.
  11. 11. AEROBICS: THE BIG “FAT” LIEThink about what happens when you hit your 30’s. Remember when you were ateenager and could eat everything in sight and not get fat? Somewhere in your 30sthings changed. Now it seems like just looking at food can make you fat. Whathappened? 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 manytimes now – with reduced muscle mass our metabolism goes down. So if you’re past30, you’re accelerating the ageing process even more if you throw prolonged cardiointo the fray.Your weight loss goals are like a carrot on a stick, and you are actuallydestroying the very thing that burns calories round the clock – musclemass. Tip: You can find a beginners guide to weight training that will help you buildmuscle mass at Suitable for both men andwomen.In weight training, as you get better, you add more weight or more reps and thereis literally no finish line. In aerobic training, it will take less work to run 5 miles asyou get fitter. So to continue to improve can you either go further (do more workfor the same amount of calories) or you can run faster. Going further kind ofdefeats the purpose. Why run 40 minutes to burn the calories you once burned in30 minutes? What kind of progression is that? It’s the law of diminishing returns!And going faster isnt a solution either. Pretty soon you will run into anotherproblem. You can’t keep on increasing intensity - you have to slow down sooneror 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 ofmuscle on your body) and more efficient at burning fat (remember more efficientmeans it burns LESS) - how can you hope to lose weight when the very activitythat is supposed to burn fat makes you a smaller, more efficient fat burning (youburn less of it!) machine?
  12. 12. AEROBICS: THE BIG “FAT” LIEProblem #3It Causes InjuriesLong 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 officewith all the others that do too much of the same thing. Whether it’s running or spinclasses, overuse injuries are far too common in the cardio world. I know of manypeople who run to get fit yet they have back pain, knee injuries, shin splints, muscleimbalances and other problems!The reason for this is that the overwhelming majority of people movepoorly. When you take a body that moves poorly and move it this way foran extended period of time - add in ground reaction forces - you make lotsof physical therapists happy.Aerobics are an extremely damaging form of exercise, yet for some strangereason, the ability to withstand pain has become associated with athleticism. Theepitome 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 thesoldier, Pheldippides, who ran 26 miles to tell the emperor that their army wasvictorious in battle over the Persians. Then he dropped dead. As much as I mayadmire the physical and mental toughness it takes to finish a marathon, it haslittle to do with ones health or appearance. It certainly wont enhance it. Theability to tolerate punishment and damage is not a very accurate gauge of oneshealth or strength. An activity such as running, besides being unnaturallystressing to the knees, ankles, and lower back, will also increase free radicaldamage due to the higher ingestion of oxygen. That means you age faster!
  13. 13. AEROBICS: THE BIG “FAT” LIEProblem #4Cardio burns carbohydrates, not fat!When you’re active you burn calories. Many people believe that they burn fat whenthey perform prolonged aerobic activity. This is where the theory of the fat burningzone 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 objective? We just werent 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. Were 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.
  14. 14. AEROBICS: THE BIG “FAT” LIEYes, the body burns some fat during aerobics, but most of the energy that’s burned iscarbohydrates. Have you ever noticed bike riders and marathon runners always havetheir little energy gels with them? These are simple sugars that give instant energy tothe muscles. If the primary fuel was fat, they would have eaten oils instead. Now, ifyou burn so much sugar during the activity, what do you think the body craves afterthe workout? Yep, sugar. And lots of it. Meaning that you will easily eat the amount ofcalories burned during the actual session...and probably more!
  15. 15. AEROBICS: THE BIG “FAT” LIEProblem #4No EPOC (Excess post-exercise oxygen consumption)If you compared a 45-minute cardio session to a 45 minute resistance training session,youd find that you burn more calories minute-to-minute doing cardio than you dolifting weights. This is why most people are under the assumption that cardio burnsmore calories overall and is the most efficient approach to fat loss.However, what many trainees dont take into consideration is EPOC, which describesthe calories you burn AFTER you train. Once again, the cardio “logic” begins to failwhen we look at things in more depth!How many calories you burn during a training session is only a small part of a biggerpicture. 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” doesnt 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 other cardio activities you burn some calories, but as soonas you stop doing these things, nothing more will happen. There’s no damage to themuscles – that’s why you can do it every day. The time and calories required for thebody 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 seewhich 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 howmany calories we can burn during exercise, but about how many calories we can forcethe body to burn round the clock.
  16. 16. 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 athleteslook? In comparison, long distance athletes appear thin, worn and older than they actually are.
  17. 17. AEROBICS: THE BIG “FAT” LIEEveryone wants to look like a sprinter, and sprinters do almost ZERO continuousaerobic work, yet they have less body-fat than long distance runners. “Logic” tells usthis shouldnt 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 thecommon advice is that to look like a sprinter, you need to train the way amarathon 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 weights room! NOT in the cardio section, spinning or aerobic classes.Strength training is a lot like sprinting. Short burst of maximum intensity followed byrest. Running on a treadmill or stepping away in a class, is directly proportional to along distance race.Every year thousands of overweight people complete triathlons andmarathons. This alone proves that the nature of aerobic activity involved insuch a pursuit has a limited or zero effect on fat burning.
  18. 18. 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! Heres what she has to say: “Im 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 theyre never going to achieve the "tone" theyre after. Without incorporating weights, they will likely end up just a smaller version of themselves.” Some women, like Rachel Cosgrove, take Jamies advice to heart... (next page) Tip: Of course, diet also plays an integral part in weight loss. I have written acomplete nutrition guide which you can find on my website. This will help you gainmuscle and lose weight without ever feeling hungry!
  19. 19. AEROBICS: THE BIG “FAT” LIE Case Study #2: Jamie EasonRachel Cosgrove used to do over 20 hours of cardiowork a week.“I worked my way up to doing over twenty hoursof endurance training a week. I also kept track ofevery calorie I ate; making sure my nutrition wasright on track. I thought Id be able to eatwhatever I wanted, but I couldnt. I had to watchmyself to keep from gaining any weight. I nowhave first-hand experience that steady-stateaerobics is absolutely, completely, utterlyineffective for fat loss. After working my way up totwenty training hours a week, I can tell you thatlong, steady-state endurance is not the answer fora defined, lean physique and its a waste of time ifyour goal is fat loss. Its only the answer if yourgoal 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 fat.”
  20. 20. AEROBICS: THE BIG “FAT” LIE Case Study #3: Me & My Girlfriend JoanI got into the best condition of my life in 2006 where I placed 3 rd in a competitionagainst 21 other competitors. The only cardio I did was for the last 4 weeks where Idid intervals 3 times a week to prepare for a 500 meter row that was a part of thecompetition. I did the same thing in 1999 when I reached a very similar condition. Forthe competitions in-between I did a lot of various cardio but never reached thecondition I wanted. It was when I skipped the cardio that I was able to reach reallylow body fat levels without losing muscle in the process.I trained my girlfriend (pictured on the right) for the 2008 athletic fitness competitionwhich she won. She did the exact training as I did for my competition in 2007: theconclusion is that my training works perfectly for woman as well. (See next page)Today I maintain a condition close to the picture at left. I hit the weights hard 3 timesa week and some intervals or complexes 1-2 times a week.
  21. 21. 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 trainwith free weights while simultaneously improving their diets! Do you think they couldkeep the low membership fee, if they should learn every member correct training and nutrition habits? If they even know how!So what works?If you havent figured it out by now, resistance training is FAR superior compared tolong duration aerobics or steady-state cardiovascular exercise for fat loss. It increasesyour metabolism not only by rebuilding of damaged muscle tissue but also theincrease in muscle mass which raises your metabolism 24 hours a day. The moremuscle you build the more your metabolism goes up. The jury’s still out on how mucha pound of muscle actually boosts your metabolism, but the results can’t be arguedwith! These are the keys to burn body fat and keep it off. As you have just leanedcardio training decreases it.Lifting weights is far more important to your long term fat loss success andto reshaping your body.If you’re female dont worry about becoming the next female version of TheIncredible Hulk. Muscle is a lot denser than fat. As you loose fat you become smallereven when you build muscle. This will give the toned look the majority of womanwants. Strength training increases cardiovascular fitness as well, but if you absolutewant to make sure that you’re covered in that department, all you have to do is throwsome hard intervals into your routine.Youve now almost finished reading this book – it’s my hope that you have learnedwhat not to do if fat loss is your goal. Some exercise is better than none, so of courseI do not recommend people stop their activity. I just want people to think! Questiontheir “logic”! Open their eyes and see what happens right in front of them!
  22. 22. AEROBICS: THE BIG “FAT” LIEAerobics & cardio training are grossly over-rated and over abused. Over rated forhealth, over rated for performance and definitely over rated for fat loss. How sad it isthat aerobics will not do what everyone is expecting it to do? It is NOT healthy. It willNOT increase your lifespan. It will NOT improve flexibility. It will NOT grow muscle. Itwill NOT strengthen your heart any more than weight training. It will NOT improveyour appearance. And most of all, it will NOT help you lose fat. Aerobics are good forone thing and one thing only: they make you better at doing aerobics.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 reallycareful with your training economy. Strength training is hard for the body to recoverfrom. Throw a lot of cardio in to the mix, will just have a negative impact on yourresults. And why bother. If 10 hours accomplish nothing, 2-3 hours won’t addanything.Q. I already lift weights but I cant quite seem to build any more lean muscle mass. Ifeel like Im stuck in a rut. What should I do?A. This is a common complaint. I have a whole book dedicated to advanced trainingtechniques, designed to help you start making progress again, on my website. Youcan find it at Head over and have a look! The formula for fat loss success is pretty straightforward:If you do these 2 things correctly and with discipline, these simple steps will provesuccessful beyond your expectations and youll blow away all of those poor soulsstomping away in the cardio area. The sooner thats realized, the sooner youll be onyour way toward better progress. I know its tough to accept. But changing a badhabit is a lot smarter than defending it. In my e-books I presents the methods I havefound to be the most successful to rip fat of your body and build muscle in recordtime. Save yourself time and learn the strategies to reach your goals – FAST!
  23. 23. AEROBICS: THE BIG “FAT” LIE Well Done! WELL DONE for reading this free e-book. By downloading and reading this free e- book, youve shown an interest in your own physique and your own future. Youve kept an open mind and already youve learnt some solid principles that will save you countless hours of frustration in the future. Youre ready to take the next step. Decide which e-book below is best for you. Dont Know Dont Know Not Making Where to Begin? How to Eat Well? Progress in The Gym? Every single person started Common sense eating advice Time is more valuable than where you are now. Learn from from me. This manual gives money. Once spent, time is gone my failures and leap frog you an easily followed blueprint forever. Stop wasting your time everyone else with superior, for success. Fat loss, muscle and start seeing gains week on easily followed advice at hand building… diet is the key to all week by training properly. Startfrom Day 1. Youve read this free your goals. With this e-book seeing progress, start gettinge-book and started your journey– your body will have no choice excited about the body that is take the next step. but to look as great! only a short read away... beginnerstraining m/nutritionmanual /advancedtraining
  24. 24. AEROBICS: THE BIG “FAT” LIE Testimonials for FortiusFitnessEven clearer was the results when we looked ourselves in the mirror. The muscleswere bigger and clearly defined and left were two very satisfied customers. Jeppe Saggau Lond og Morten Melander Petersen - 21 yearsBefore I started with Kasper I trained 6-7 times a week and got nowhere. Now I trainevery other day and I can see significant difference. I lost a lot of kilos and began tobuild muscle. Ali Ahmad Amiri - 21 yearsI had set myself a goal - In 8 weeks I would get my bodyfat down before I went onvacation. I must say that it came. From 30 to 23%. Im so I’m happy. It just showsthat Kaspers fitness and diet program works. Marie Brendstrup - 26 yearsBasic things like the way we all believe we must work out to build muscle and lose fatchanged suddenly. It took him a long time to convince me of some of the stuff, but hesucceeded and I won because of that. Joan Lang – winner of athletic fitness 2008 You can read more testimonials from satisfied clients here:
  25. 25. AEROBICS: THE BIG “FAT” LIEAbout The Author As a certified personal trainer and nutrition specialist, Kasper V. Christensen has more than 20 years of coaching experience and has trained over 10,000 clients from all walks of life. Kasper V. Christensen is the founder of FortiusFitness which offers online personal training and ebooks that share Kaspers techniques and methods with anyone who wants to build a strong, lean, toned or muscular physique - the natural way! Once an insecure, 130 pound skinny young man, Kasper isnow a muscular 180 pound professional fitness coach, magazine model, gym ownerand seasoned fitness competitor; achieving top placings in 7 separate fitnesscompetitions without the aid of performance enhancing drugs of any kind. His successstory has made him a highly sought after personal trainer and today his training andnutrition programs help others obtain mind blowing results in record time.He currently resides in the wonderful city of Copenhagen, Denmark, with his beautifulgirlfriend Joan.Connect!If youd like me to create a personalized nutrition and training plan for you, you canemail me at You can also find FortiusFitness on Facebook! Visit to show your support and help spread the word.
  26. 26. AEROBICS: THE BIG “FAT” LIEDisclaimerThe information in this book is meant to supplement, not replace, proper exercise training. All formsof exercise pose some inherent risk. The author advises readers to take full responsibility for theirown safety and know their limits. Before practicing the exercises in this book, be sure that yourequipment is well-maintained. Recognize your own physical limitations and do not exercise beyondthe safe level dictated by your own experience and aptitude. Follow any dietary regimenrecommended by your doctor or physician. Before changing your diet or beginning any new exerciseprogram you should consult your doctor or physician.