🏋️‍♂️ read this article to get seriously strong

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Today’s newsletter is presented by PhenQ. If you want to crush cravings, boost energy levels, and shed your unwanted fat, PhenQ is designed for you. Try it now with a 60-day money-back guarantee.

Here’s what’s on tap in this edition:

• Does cardio burn fat?

• The right full-body kettlebell circuit for you

• All about strength training

Exercise Science

The Cardio Myth

While walking on a treadmill, you’ve no doubt casually glanced at the multi-colored chart and found, to your delight, that your body has a “fat-burning zone.” You double down on this zone and find, to your horror, your love handles have not turned into a waft of smoke flying over the horizon.

You have come face to face with an established fitness myth — that cardio directly burns fat. 

The myth has well-intentioned roots, and you know what they say about paths being paved with good intentions. In the article below, we provide a semi-truck load of scientific information to help combat the built-up mythos of this bizarre, intractable belief. Understanding your body, its limitations, and its biomechanics will help you craft a plan to actually lose that weight you’ve been trying to shed.

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Workout Tips

It’s Kettle Time

The ballistic nature of kettlebells is the inherent strength of the equipment, but can they really provide high-quality, full-body workouts on a consistent basis? The short answer is yes. And that’s why we’ve put together the best full-body kettlebell workouts you can do (and how to customize them).

You’re going to be working in a circuit fashion, so even the strength workouts will require you to put a little more sweat equity into them. With movements to enhance your explosiveness, leg strength, and grip, you can compile the perfect series of movements to challenge and elevate you. See how much the kettlebell can do for you.

Strength Training

Power Up

Hercules, Cuchulain, Thor, and Hulk Hogan are all mythical figures of lore for one reason: They were always the strongest dudes in the room.

Whether your goals include entering into the oral and literary tradition of the Western world or just being the person your friends call when they need help moving, our ultimate guide to strength training has everything you need to get started.

Why train for strength? Well, there’s a veritable mountain of scientific evidence legitimizing strength training (not that the Greeks needed proof of concept). One widely cited study from 2012 all but confirms that strength-based exercise can improve “physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem.”

Sound good? Read more below.

Everything Else

A Classic at the Classic

• The 2024 Arnold Classic bodybuilding show is in the books. Click here for a rundown of a weekend full of action in Columbus, OH.

• In addition to bodybuilding, this weekend also saw the Arnold Strongman and Strongwoman Classic. Here’s what went down.

• It’s time to stock up on wool sweaters, as the Rogue Invitational, featuring top-level CrossFit and strongman competition, has moved its 2024 edition from the traditional homelands of Round Rock, Texas, to Aberdeen, Scotland.