{"id":235,"date":"2019-01-31T07:14:46","date_gmt":"2019-01-31T07:14:46","guid":{"rendered":"http:\/\/localhost\/wp\/?p=235"},"modified":"2019-01-31T07:14:46","modified_gmt":"2019-01-31T07:14:46","slug":"the-science-of-slim-exercise-for-only-20-minutes-a-week","status":"publish","type":"post","link":"https:\/\/www.lisajohnsonfitness.com\/the-science-of-slim-exercise-for-only-20-minutes-a-week\/","title":{"rendered":"The Science of Slim: Exercise For Only 20 Minutes a Week?"},"content":{"rendered":"\n\t\t\t\t\n

Author Jonathan Bailor makes a bold statement: that you only need 20 minutes of exercise per week<\/em> to boost metabolism and burn fat. Yep, just 20 minutes, nothing more \u2026 and guess what? The science appears to support this.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

His book \u201cThe Smarter Science of Slim<\/a>\u201d (affiliate link) covers over 1,000 studies in an attempt to break down the real facts behind living well through proper nutrition, but also through exercise. I recently gave Bailor\u2019s book my strongest endorsement<\/a> and considering I\u2019m rather stingy with my endorsements, that\u2019s saying something.<\/p>\n\n\n\n

The Program<\/h3>\n\n\n\n

Bailor suggests that you do an intense HIIT-style training on a Spin bike or by doing eccentric muscle stimulation to get to the deepest muscle fibers in your joints.  What this means is pedal intensely while standing up on a Spin bike for 30 second intervals, and do four or five total with recovery in between.  The bike should be set so it\u2019s hard to pedal and you\u2019re out of breath and can\u2019t do anymore by the end of the 30 seconds.<\/p>\n\n\n\n

For eccentric muscle stimulation, think of it as the \u201cdown.\u201d When you do a bicep curl, you contract the muscle by lifting the weight in your hand to your shoulder.  For eccentric, this would be the return of that weight.  Bailor actually only stipulates four moves as being necessary: a leg press, a seated row, a chest press, and an overhead shoulder press (he has four complimentary at-home moves, too).<\/p>\n\n\n\n

Doing this training will kick the body\u2019s metabolism up a notch because you\u2019re placing such a high demand on it.  The result is increased muscle, fat loss, and more energy.  The science backs this all up.<\/p>\n\n\n\n

BUT \u2026 I know what you\u2019re thinking: what about cardio, regular weight training, all the other stuff we\u2019re supposed to be doing?<\/p>\n\n\n\n

According to Bailor, an active lifestyle will keep you fit, healthy, and limber, but over-training can actually backfire so that you gain<\/em> more weight.  For instance, if you do a lot of cardio, your body will \u201ceat\u201d calorie-hogging muscle first and preserve<\/em> it\u2019s fat stores because it thinks it\u2019s in starvation mode.  You will actually slow your metabolism down as your body tries to conserve energy because you\u2019re placing greater demands on it.<\/p>\n\n\n\n

Let me say that again: over-exercising forces your body to conserve fat and breakdown muscle, <\/em>the exact<\/strong> opposite of what you want.<\/p><\/blockquote>\n\n\n\n

An Active Lifestyle<\/h3>\n\n\n\n

Bailor does say (in one paragraph) that 20 minutes should not be all the activity you do each week.  He is actually an advocate of 10,000 steps a day and he strongly urges you to keep moving and doing activities that you enjoy.  So if you like to run, keep running, but don\u2019t think that training for a marathon will help you lose weight (it won\u2019t).  If you like to take a Zumba class for the energy, then by all means keep attending, but going six times per week is overkill and could very well leave you up<\/em> a dress size, not down.<\/p>\n\n\n\n

His mantra is \u201csmarter science,\u201d using what we know (via over 1,000 studies) to maximize our bodies\u2019 metabolism.  A healthy metabolism means you\u2019ll be lean, energetic, and strong.  I think it\u2019s safe to say we all want that.<\/p>\n\n\n\n

What do you think?  Are you skeptical of only 20 minutes per week?  Would you try it?  Do you think heavy bouts of cardio and\/or weight training has helped you in the past?<\/p>\n\n\n\n

Cheers,<\/p>\n\n\n\n

Lisa<\/p>\n\t\t","protected":false},"excerpt":{"rendered":"

Author Jonathan Bailor makes a bold statement: that you only need 20 minutes of exercise per week to boost metabolism and burn fat. Yep, just 20 minutes, nothing more \u2026 and guess what? The science appears to support this. His book \u201cThe Smarter Science of Slim\u201d (affiliate link) covers over 1,000 studies in an attempt to break …<\/p>\n

The Science of Slim: Exercise For Only 20 Minutes a Week?<\/span> Read More »<\/a><\/p>\n","protected":false},"author":1,"featured_media":236,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[19],"tags":[],"jetpack_publicize_connections":[],"yoast_head":"\nThe Science of Slim: Exercise For Only 20 Minutes a Week? - Lisa Johnson Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.lisajohnsonfitness.com\/the-science-of-slim-exercise-for-only-20-minutes-a-week\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Science of Slim: Exercise For Only 20 Minutes a Week? - Lisa Johnson Fitness\" \/>\n<meta property=\"og:description\" content=\"Author Jonathan Bailor makes a bold statement: that you only need 20 minutes of exercise per week to boost metabolism and burn fat. 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