Dear 43 Things Users,

10 years after introducing 43 Things to the world, we have decided we have met our last goal: completing the incredible experience that has been 43 Things. Please join us in giving one last cheer to all the folks who have shared their goals with the world, as well as all the people who have worked at The Robot Co-op to build this incredible website. We won a Webby Award, published a book, and brought happiness to a lot of people.

Starting today, 43 Things users can export their goals and entries from the site. Starting August 15, we will make the site “read only”. 43 Things users will still be able to view the site and export their content, but we won’t be taking any new content from users. We hope to leave the site up for folks to see and download their content until the end of the year. Ending on New Year’s Eve takes us full circle.

It has been a long ride (one of our original goals was to "build a company that lasts at least 2 years” - we beat that one!) While we wish the site could live on, it has suffered from a number of challenges - changes in how people use the site, the advertising industry, and how search engines view the site. We wish the outcome was different – but we’ve always been realistic about when our goals are met and when they aren't.

As of today, you will be able to download your goals and entries. See more about that on the FAQ page. Thanks for 10 great years of goal-setting and achieving.

- The Robots.

Export My Content

Lamar J

is working on Spanish. Took a few days off, back at it today.

I'm doing 37 things

Lamar J's Life List

  1. 1. Run a profitable online business
    2 entries . 1 cheer
    2 people
  2. 2. get ripped abs
    1 entry . 2 cheers
    70 people
  3. 3. do 100 pushups
    1 entry
    559 people
  4. 4. Learn Spanish
    2 entries . 1 cheer
    18,259 people
  5. 5. become fluent in spanish
    2 entries
    2,518 people
  6. 6. Learn French
    1 cheer
    12,884 people
  7. 7. live in Hawaii
    325 people
  8. 8. own a house on the beach
    148 people
  9. 9. scuba certified
    2 cheers
    5 people
  10. 10. run with the bulls
    2 cheers
    225 people
  11. 11. Get private pilot license
    2 people
  12. 12. stay in a hotel on the water (Thailand)
    1 person
  13. 13. go to the superbowl
    134 people
  14. 14. Go to clenching world series game at Yankee Stadium
    1 person
  15. 15. go to the Final Four
    7 people
  16. 16. get lasik
    227 people
  17. 17. go to a spa
    1 cheer
    390 people
  18. 18. visit athens
    18 people
  19. 19. Visit Thailand
    519 people
  20. 20. visit istanbul
    92 people
  21. 21. visit morrocco
    3 people
  22. 22. Visit Bangkok
    18 people
  23. 23. visit Budapest
    42 people
  24. 24. visit Sydney Opera House
    1 cheer
    9 people
  25. 25. Have an adult only vacation
    1 person
  26. 26. Visit opera house in Australia
    1 person
  27. 27. Visit Costa Rica
    135 people
  28. 28. Visit the Mediterranean Sea
    1 person
  29. 29. Start a business that connects kids to opportunities beyond school
    1 cheer
    1 person
  30. 30. Go to Mardi Gras
    714 people
  31. 31. Pay off student loans
    2 cheers
    563 people
  32. 32. learn to water ski
    76 people
  33. 33. Go parasailing
    808 people
  34. 34. Go up in a hot air balloon
    145 people
  35. 35. live completely off the grid
    2 cheers
    2 people
  36. 36. visit paris
    1,444 people
  37. 37. Become a certified Personal Trainer
    45 people

How I did it
How to lose 70 pounds
It took me
10 months
It made me

How to visit Hawaii
It took me
6 years
It made me

Recent entries
Lose 70 pounds (read all 4 entries…)
Why Resistance Training Is The Best Fat Burning Workout

This post started with the question: Does Weight Training Burn Fat Like Cardio?

Let’s cut to the chase. Resistance aka weight training is the best fat burning workout and it is vastly superior to cardio for burning fat. Some 5000% better.

Basal Metabolic Rate Is Where It’s At
It breaks down this way. Resistance training raises your basal metabolic rate. Your daily burn so to speak. Raising your BMR is incredibly important as you are now consuming more calories and converting more fat to energy when you are not exercising. Huh?

You spend the majority or your day, week, month and year not exercising. Don’t believe me, open a free fit day account. Under the activities button on the fitday app or under reports on you can generate a simple pie chart that shows your percentage of exercise time per day.

Even if you exercise a full hour, in 24 hour day you only consumed 4.2% of your time. So while an hour of exercise is a lot of time for a busy person it is not a great deal of time relative to your day.

The Best Fat Burning Workout
The metabolic advantages of the mechanism are three fold. First, you burn calories (fat if you are doing it right) while you exercise, second the repair/building phase of the muscle recovery burns calories and most importantly, your BMR increases as your body must continue to feed this new muscle mass.

Exercise Compared to BMR
I have an old copy of a David Zinczenko book that identifies a metabolic increase for 30-60 minutes after aerobic exercise compared to a 48 hour metabolic increase for people doing resistance training. That is a 4800% to 9600% increase in “burn time” so to speak for people using resistance training.

So the conclusion resistance training is definitely superior fat burning mechanism.

But Your Diet Plays A Major Role
One thing I had fallen prey to was the vain attempt to out work my poor eating habits. And this was after I started Lose It, lol. As Alan Aragon has stated, abs start in the kitchen. And while I disagree with the conventional “recipe” for fat burning I wholeheartedly agree with the sentiment.

Glycogen is produced in the liver where it is stored in addition to being stored in muscles. Most people only store 400 grams, elite athletes can store up to 600 grams. By elevating insulin levels the typical high carbohydrate diet trains your body to (1) burn diet carbohydrates instead of body fat (2) not mobilize your stored for energy and (3) convert excess glucose to triglycerides in the liver and send that to fat cells for storage.

Use Your Metabolic Advantage
And while the brain requires glucose, skeletal and heart muscle prefer ketones [1]. Ketones are energy sources produced when (diet driven) low and stable insulin levels allow the balance of glucagon and insulin to shift your metabolism to fat burn mode.

In this instance, your body burns its stored fat and your dietary fat resulting in once again, an increased BMR. This effect is only created through dietary control of insulin production, which anyone with a functioning pancreas can achieve.

You Don’t Need A Gym Membership
Finally, the benefits of resistance training are not only found in the gym. High intensity circuit training using only body weight can stimulate the body to produce human growth hormone, testosterone and insulin-like growth factor (IGF)[2].

I did P90X and I am thankful I did, the psychological benefit of accomplishment paved the way for my current success. That said, I have burned more fat, leaned myself down an additionally 9% body fat after P90X by combining a simple and easy insulin controlling dietary practices with relatively infrequent, high intensity workouts. Never more than 25 minutes.

Why It Matters
First, if you are trying to burn fat and you are busy (which I know you are) the difference between 50 minutes per week and 3 – 5 hours per week of exercise is huge.

Second, if you ignore the metabolic effects of what you eat no amount of exercise you do is going to help.

Finally, modeling good and teaching good behavior to your children is far easier when you understand the mechanics and secrets of your success.

The best fat burning workout combines the metabolic advantage of a fat burning metabolism with resistance training to stimulate muscle growth.

This is going to post on tomorrow. I wanted to share with my 43things friends first. If you like this article and found it helpful, please follow me on twitter @lamarjohnson and retweet it for others.

[1] Eades and Sisson have conflicting statements on this point. Although Sisson’s book is more recent I throw my lot in with the Drs. Eades on this point. Both do agree that muscles can will use ketones. Sisson even asserts that the body’s total glucose requirement is lessen once the body shifts to a fat burning mode because some cells adapt and no longer require glucose.

[2] Of note, ICF is called insulin in Drs. Eades, Protein Power © 1996 and insulin-like growth factor in Mark Sisson’s Primal Blueprint © 2009.

do 100 pushups
How To Cut Fat And Lose Weight In 30 Minutes a Week

Intensity Over Time
I did my 15 minute circuit today. Now you maybe be thinking, 15 minutes, Lamar it takes hours to burn fat and lose weight.

New Routine
Wrong! My workouts are short and intense. I changed my workouts for this last 5 weeks of the year.

I Like It Fast And Hard
Today I did each of the following going for 60 seconds as hard as I could with 30 seconds rest in-between:
- Decline pushups
- Pull-ups
- Military pushups
- Chin-ups
- Wide pushups
- Close grip pull-ups
- Divebombers

Personal Best
I did a personal best 60 decline pushups before resting and ended at 73. 100 declines is maybe 4 weeks away, maybe.

For The Ladies
I worked out Angie today as well.

Side note: having your spouse as a so easy.

Anyway, I have her on the following routine, 2 sets, 1.5 minutes exercise, 30 seconds rest. 3 minute rest between sets.
- Pull-ups
- Pushups
- Squats
- Pike Presses

“You wouldn’t think 15 minutes of working out would tire you out like this did”. Angie J

Time Is On Your Side, Yes It Is
Exactly! Hard and Fast. This type of workout gives great results and respects your time! I love it. I am exhausted after but I love it.

Talk to you soon. Eat well and live happy!

Lose 70 pounds (read all 4 entries…)
Losing Weight The Right Way

I am at about 68 pounds down. My weight loss has stopped but I continue to loss fat and build muscle. my lean muscle is up 5 pounds in the last month and my fat weight is down about 8 pounds in the same time frame.

Pretty great in my book. I’ll likely lose the rest of the fat (and a few pounds) over the next sixty days.

See all entries ...


I want to:
43 Things Login