The Four Pillars of Weight Loss- Part IV, Exercise with Jason Seib, Episode 031

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Show Notes

And we’re back with the last episode of our four part series of interviews to discuss the Four Pillars of Weight Loss with Jason Seib of AltShift. You will be shocked at what you will hear in this episode. The myths and misconceptions we believe about exercise, that maybe even have us feeling in adequate or not good enough for not living up to them, will blow you away.   Listen in on Part I for our discussion on Stress Management, Part II for our discussion on Sleep, and Part III for our discussion on Nutrition, for a full protocol that will lead to loosing weight and burning belly fat. Let’s dive in to find out more about how different types of exercise (and intensity levels) work on our body. Spoiler alert: more IS NOT  better!

What is AltShift Diet?

It’s a diet that was created after Jason was following a paleo diet. Paleo makes people healthier, but doesn’t necessarily lead to fat loss. The AltShift Diet cycles fats, carbs and calories, and people are finding this healthy eating plan easy to follow. It is a fat loss protocol and people are achieving astonishing results. There is scientific research backing the diet protocol. The reached #1 on Fitness & Nutrition category in iTunes, and received Paleo Magazine’s Best of 2015 Award for Best Ebook. And the testimonials are amazing!


Four Pillars of Good Health and Fat Loss

The following are the four pillars of fat loss. We have dedicating one whole episode to each, so be sure to come back over and over again, to listen in on discussion about the other pillars and continue burning fat and improving your health.

Not one is more important than the other. If one is missing, it can dismantle your goals for loosing weight, burning belly fat, and healthy living.

Research Supported Misconceptions About Exercise

Most people believe they need to exercise to lose weight. But exercise is only one pillar. You have to stop exercising with the intent to burn calories– Most people do this. That’s Why cardio machines are always full at the gym. The idea of working out so you can eat what you want, is wrong. You don’t make any gains at the gym.

  • You don’t gain muscle at the gym.
  • You don’t lose weight at the gym.
  • You don’t lose fat at the gym.

When you’re exercising at the gym and start to see results, more days at the gym and longer workouts are almost NEVER the answer. You don’t grow muscle at the gym, you grow muscle when you go home after the gym, rest and eat. You recover and your body uses the resources that you’ve given it to build stronger muscles.

Cardio is NOT the Answer

The amount of calories the cardio machines tell you you’re burning are not remotely accurate because it’s impossible for a treadmill to know everything about your biochemical and hormone situation, and your thyroid levels. There is nothing you can do in cardio that you can’t undo with your very next mistake in your diet. Cardio results are negligible compared to the benefits seen with other less direct means like getting better glucose control and better metabolic flexibility and building muscle that allows a person to run more thermogenically.

Weightlifting for Women

Women are afraid of building muscle and bulking up like a man. Yet, most people have never seen these women unless they’re in the fitness industry. What it takes a woman to build that kind of muscle and look like that takes a lot of work, a lot of discipline, making lifestyle choices to avoid most things the rest of us do on a daily basis, and a laser sharp focus on a protocol specifically intended to get them there. It never happens by accident. And if ever you feel like you’ve gained too much muscle, just rest for a bit. Muscle is very expensive and will fall right off of you as soon as you stop maintaining it. When you have muscle mass in your body you are more thermogenic. You have better glucose control; you’re better at cleaning glucose from your bloodstream, especially post resistance exercise.

“Overall your muscle is the most important measure to longevity and how healthy you are”.


Jason’s Exercise Recommendations for His Clients

  1. Walk a lot daily- If you’re not walking a lot everyday, there’s no point in setting foot in the gym. The 10,000 step benchmark is a good one. But know that it will vary daily. Some days it’ll be more, some days it’ll be less. Use it as a base. Jason turns away people asking for his help if they don’t already walk daily.
  2. Lifting weights- it just takes a little bit of education. You can look for a good trainer, but it will not be easy. You can also check out Jason’s new exercise protocol, AltShift Lift. AltShift Lift is a basic resistance training protocol designed for beginner to intermediate lifters who are primarily pursuing health and fat loss goals. All you need is a bench and dumbbells…and less than 3 hours a week!
  3. Add intensity– after you’ve been working with resistance training. However, form is more important than intensity. You can check out Jason’s book and resources on his website to make sure you’re doing it correctly.
  4. Add sprinting or very short HIIT– but not until metabolic health is good and sleep is in place. Sprints for 30 seconds at max potential, then rest for 4 to 5 minutes of walking (or super easy activity, whether it’s cycling, rowing etc.)

Wasting time doing cardio for more than 30 minutes makes no sense (running or biking for example).

“Exercise is only supposed to make you better. You don’t have to become an exercise hobbyist.”

You won’t be successful in getting the full benefits of a healthy exercise regime if you don’t take care of the other 3 pillars: stress management, sleep and nutrition. Listen in on the Stress Management Episode, the Sleep Episode, and the Nutrition Episode to gain tips to loosing weight, healthy living and building self confidence. Also, listen in on our first interview with Jason a few months back: Thinking Yourself Thin- Fact or Fiction with Jason Seib.

Jason’s Bio:

Jason Seib is the creator of the popular AltShift Diet, the author of The Paleo Coach, co-host of the popular JASSA Podcast and AltShift Podcast, founder and co-owner of AltShift Fitness and Fat Loss, a successful small gym in the Portland, Oregon area, as well as founder and co-owner of, an on-line training site and community. He speaks on the subject of fat loss regularly, delivering his Sustainable Fat Loss Seminar around the US. Jason’s passion is guiding normal people to extraordinary levels of health and fitness and he has built his career by helping thousands of people to change their perspective and find a healthy, sustainable path to their goals.

Links and Resources