Strength Training is the Key

Strength Training: The Only Real Way to Lose Fat

Most people think walking or cardio is the answer to fat loss. They’re wrong. Walking helps. Cardio helps. But only strength training changes the one number that actually decides whether you stay fat or get lean: your BMR.

What is BMR?

Your Basal Metabolic Rate (BMR) is the calories your body burns every hour just to stay alive. No exercise, no movement—just organs working, brain firing, heart beating.

• A 35-year-old man, 170 cm, 88 kg → 74 kcal/hour
• A 32-year-old woman, 169 cm, 80 kg → 64 kcal/hour

That’s 1,700–1,500 calories per day, even if they do absolutely nothing. This is the “silent fire” of the body.

Why Strength Training Beats Everything

Walking 30 minutes burns ~105 kcal. But at rest in the same 30 minutes, your body would already burn ~32 kcal. So the net gain is just 73 kcal. That’s half a banana. That’s not enough to change your life.

Strength training is different:

1. Higher Session Burn
   Even 10 minutes of lifting weights burns ~100 kcal -already more than slow walking.

2. Afterburn Effect
   Strength training keeps metabolism elevated for hours after the workout. Cardio stops the moment you stop.

3. Muscle = Permanent Calorie Burner
   Muscle is the only tissue you can voluntarily increase that raises BMR. Each kilo of new muscle adds ~13 kcal/day at rest. Two kilos of muscle = ~26 kcal more burned daily, forever. That’s ~9,500 kcal/year = 1.2 kg of fat, even if you never change diet.

The Trap of “Only Cardio”

Yes, cardio burns calories while you do it. But it doesn’t rewire your metabolism. It doesn’t build calorie-hungry tissue. That’s why cardio-only dieters lose weight, stall, and rebound. Their BMR stays low. They’re fighting against their own biology.

The Strength Training Advantage

• Lifting makes you stronger.
• Strength means muscle.
• Muscle means higher BMR.
• Higher BMR means fat loss on autopilot.

Walking is fine for health. Cardio is fine for stamina. But for fat loss that sticks, strength training is the only lever that transforms your body’s baseline engine.

Bottom Line

If you want to lose fat and keep it off, stop chasing small calorie burns with endless walking or jogging. Start lifting. Build muscle. Upgrade your BMR. Strength training isn’t just exercise - it’s the only method that changes your biology so fat loss becomes permanent.

Stay Alstoned!

How to reach your ideal body weight

Why 60% Fat, 30% Protein, and 10% Carbs is the Only Viable Way to Reach Ideal Weight

Most diets fail because they attack symptoms, not causes. Weight loss is not about “eating less” or “burning more.” It is about controlling the body’s fuel system. There is only one formula that aligns perfectly with human biology: 60% fat, 30% protein, and 10% carbs.

1. Fat: The Master Fuel (60%)

Fat is not the enemy. It is the body’s original energy source. When fat dominates the diet:

• Energy stays stable for hours.
• Hunger reduces naturally without force.
• The body learns to burn stored fat, not just incoming food.
  Saturated and healthy fats (ghee, butter, coconut oil, MCT, animal fats) are the engines of long-term weight control.

2. Protein: The Builder and Protector (30%)

Protein is muscle insurance. Without enough protein, weight loss will eat away at lean tissue, leaving the body weak and slow. But excess protein is also a trap—when it crosses a threshold, it turns into glucose through gluconeogenesis, spiking insulin and stalling fat burning. The sweet spot is moderate protein: enough to preserve and build muscle, not enough to overload the system.

3. Carbs: The Control Lever (10%)

Carbs control insulin, and insulin controls fat storage. Every carb-heavy meal raises insulin, which shuts down fat burning and signals the body to store more. Limiting carbs to just 10% forces the body to stay in fat-burning mode. With insulin consistently low, stored fat finally becomes available as energy.

The Weight Loss Mechanism

• High fat = steady energy + fat adaptation.
• Moderate protein = preserved muscle + controlled glucose.
• Low carb = low insulin + unlocked fat stores.

This is not theory. It is the exact biological switch that determines whether your body burns fat or hoards it.

Why Other Ratios Fail

• High carb diets = constant insulin spikes, sugar crashes, fat storage.
• High protein diets = muscle may hold, but excess converts to glucose and stalls progress.
• Low fat diets = energy swings, hunger, cravings, eventual burnout.

The Only Sustainable Path

The 60/30/10 ratio is not a temporary hack. It is the only viable structure for sustainable weight loss and ideal body composition. It rewires the metabolism to work with biology, not against it.

Bottom line: If you want to reach and maintain your ideal weight, there is no shortcut around this ratio. High fat, moderate protein, and low carb is the only way forward.

Crafted by Randy Alstone!

Stay Alstoned!