Energize Your Body & Burn Fat with
Fun & Playful Exercises You Can Do Anywhere!
No Cardio, No Gym Membership Required
ABOUT VIDEO: Long, slow workouts can lead to overtraining stress, and even food cravings; but exercise done right is brief, intense, playful, bendy, and includes plenty of rest. Best of all, it changes your biochemistry so you burn fat all day long.
Did you ever hear that the only way to burn body fat is to do long cardio workouts? If so, the bad news is that you’ve been misinformed.
Cardio workouts are dead.
The most sought-after celebrity trainers and coaches all over the world have all but abandoned cardio workouts in recent years because they just don’t work as well as other approaches for weight loss.
Don’t get me wrong, exercise in any form is great for you; but if your goal is to lose weight, there is a much better way. And best of all, it’s fast, simple, and fun.
MY TRANSFORMATION – Everyone assumes I was doing long cardio workouts during my weight loss transformation—but I wasn't! I quit cardio the same time I quit dieting.
Here's why Gabriel Method Fitness is a better approach:
It's Brief. No more hour-long, grueling gym workouts. It's impossible to maintain that kind of a routine long term, and even you do have tons of extra time, short form exercises are much more effective for burning fat.
It's Intense. When I weighed over 400lbs, I used to sit on a recumbent stationary bike for 60 minutes watching Seinfeld on TV. After 2 episodes of reruns, the machine told me I'd burned 400 calories, which was just fine—except by then I was so hungry I'd eat a slice of pizza or a bagel, and it was a zero sum game.
Most people do what I call, “exercise to eat,” meaning they are constantly trying to burn off the extra food they ate or will soon eat. This is pointless and almost never works out. Short, intense exercises mean you go all out, but just for a few seconds so it's not overwhelming or unpleasant—it's just a burst of energy that rocks your body's biochemistry into fat-burning mode.
It's Playful. When my daughter was little, I used to take her to the park and site on a bench for 30 minutes while she and her friends ran around playing tag and hide-and-seek. Then I'd go the gym and run like a hamster on a treadmill for 30 minutes trying to get into the “fat burning zone” (this doesn't exist by-the-way). How crazy!
What I've learned is that playing with your kids, your dog, or just having an old fashioned good time outdoors can be extremely effective for weight loss—if you know some very simple principles to make it effective. These days, I play in the waves at the beach, I ride my bike—and I spend a ton of time playing with my daughter. This might not sound like “exercise,” but check out my photos, clearly it's working.
It's Bendy. Many people who go to the gym are shortening their muscles and connective tissues with repetitive motion exercises that reduce range of motion and can lead to stiffness and energy.
Through my study of Quantum Physics, I've learned that not only does it make you look and feel youthful to be flexible, it has a very important biochemical significance. You see, your body's connective tissues are like superconductors for your body's electrical system. As you remove the blocks and increase the mobility, the more easily you can move and manifest energy in your body.
There's Plenty of Rest. I usually exercise 2-3x's per week, for 20-30 minutes. Amazingly, this is way more effective than my previous 1hr sessions 5-6 days per week. How can this be so? The secret is that Gabriel Method Fitness is not about calorie burning, it's about a biochemical shift inside your body. When achieved, this shift allows you to burn fat after your exercise and for the rest of the day, and it also reduces your hunger and balances your fat storage hormones. All these things combined can give your weight loss efforts a tremendous boost.
Olympic sprinter, Carl Lewis. So lean you can see every muscle on his body.
Why Do Sprinters Have Less Than 5% Body Fat?
If you're new to the concept of short, intense exercises, I know it can be really difficult to believe at first. At my live seminars, the example I always give to help people understand the different effect that various forms of exercise have on your body is to think about sprinters versus distance runners.
Both are in great shape and are rarely overweight, but the sprinter's body is so lean you can see every vein and muscle on his body. A professional sprinter will often have a lower body fat percentage than any other sport.
And yet, sprinters don't do any cardio. So how is that possible.
Here's why intensity burns fat:
It Increases Insulin Sensitivity. Insulin is the fat storage hormone, and your body uses it to control your blood sugar levels. As you gain weight, your body becomes less and less sensitive to insulin, so your body releases more and more of this “fat storage” hormone into your blood in order to keep your blood sugar stable. The result? You become very good at storing fat.
Intense exercise makes your body very sensitive to insulin, so you need very little to achieve the same result. The less fat storage hormone in your blood, the less fat you store. It's that simple.
It Increases Leptin Sensitivity. Leptin is the hormonal messenger that links your fat cells to your brain and tells your body to “eat more” or “that's enough.” When you're overweight, your brain often loses its sensitivity to leptin, so it's saying “enough already!” but your brain doesn't hear it because it's been bombarded for so long. So you continue to crave food and eat more than you should.
Intense exercise makes you very sensitive to leptin, so you'll feel full more quickly, and you simply eat less without trying.
It Creates an “After Burn” Effect. Your body stores energy in your muscles in the form of glycogen. This is very fast and readily available energy that your body uses during moments of intense need—like during intense interval training.
When you do intense training, you quickly deplete your glycogen stores, but not to the point of exhaustion (like often happens with long-form cardio). And once your muscle-stored glycogen is gone, your body will burn fat to replenish it. This often happens long after you've stopped exercising, and some people refer to it as the “after burn” effect.
PHOTOS: what could be more fun than sprinting in the park, playing Frisbee, riding your bike, playing on the beach, and doing group exercises with friends?
Learn to Work-In (instead of working out)
The old-fashioned (and ineffective) concept of a workout usually involves driving to a gym, 45+ minutes on some kind of a cardio machine while you watch mindless television, and then a rushed shower in a less-than-hygienic shower before you make the commute back home. Have you ever done that?
To me, that is the epitome of a workout; and it's really not fun.
For my approach to fitness and exercise, I like to think of it as a “work-in” instead of workout. With a work-in, you don't have to leave home (or the park or the beach), and most importantly, you're working to change your internal chemistry of your body so it becomes efficient at fat burning.
When people workout, they tend to be obsessed with their “outer body,” but as is true with all the methods I teach, if you start by changing your insides—your thoughts, you intentions, and your biochemistry—the outward changes you're looking for often come very naturally.
Warning: This is Not for Body Builders!
I want to make it clear that I'm not the right guy to teach you how to build huge muscles or win body building competitions. That's not my interest, and I'm pretty sure it's not yours either.
My approach to fitness is for normal people who want to get in great shape. I am a middle aged guy, and I'm in the best shape of my life. Looking at me, if you didn't know better, you'd probably never guess I had a weight problem in my life. I quit cardio about the same time I quit dieting. Both approaches were so ineffective, you couldn't pay me to go back.
Exercise done right is truly magic. It enhances and improves every aspect of your health, both mentally and physically, but it's really sad for me to see people jogging away their life like hamsters on gym machines simply because they've been misinformed on how exercise is supposed to work.
Workout: a long and boring routine you do at the gym where the idea is to count calories and try to get into the mythical “fat burning” zone.
Work-In: a revolutionary concept in training based on cutting edge fat burning and performance research where your aim is to change your biochemistry long term and create lasting, fat-burning results long after you're finished exercising.
Short, Intense Exercise Wins (according to research)
Intuitively, it would seem that the longer you worked out, the stronger and leaner you'd get. But cutting-edge research has proven the opposite to be true. If you've ever seen an overweight aerobics instructor or personal trainer, you've seen the worst case scenario of overtraining—it can (in some cases) actually lead to weight gain. Let's look at the research…
In 1996, Japanese professor, Izumi Tabata conducted a now-famous training experiment with Olympic speed skaters where one group did just 8 minute of high intensity training 4 days per week, with 1 day of “normal” long-form training. The control group followed their usual 5-day per week, all long-form schedule.
The results? Exactly the same. With just a fraction of the time spend practicing, the fitness levels of the 2 groups were nearly identical.
Since this first, ground-breaking study, subsequent studies have proven again and again that high intensity interval training can burn fat, increase insulin and leptin sensitivity, and deliver better results in a fraction of the time. Since this research began just 20 years ago, most people are still unaware that the old school methods of training are just not the smartest ways to get your desired results.
Gabriel Method Fitness
Gabriel Method Fitness is unlike any other fitness or exercise program you've ever tried. In many ways, it's a complete 180 degree paradigm shift from all the pop fitness information you've most likely been taught, but the good news is this approach is simple, fun, and it really works.
The program is very simple to follow. Here's how it works.
- Do the Warm Up
- Choose 1 of the 3 resistance training exercises
- Choose 1 of the 3 “Get Thin or Get Eaten” exercises
- Do the Bendy-Body Cool Down
Start to finish, you'll be done in about 20 minutes, but you'll feel the effects for the next day (or more). Let's take a look inside…
Most people do boring warm-ups or painful stretches, but in The Gabriel Method Fitness program, we do dynamic, fun and high-energy warm-ups. The result? You loosen up every major joint of the body, prevent injuries, and prepare yourself for a really fun work-in. Our standard warm-up series is just 5 minutes long, and many of my readers say it's the only warm-up series they'll ever do again—because it's fun!
On The Bike (real or stationary bike)
Every kid I know loves to ride a bike—and adults too, we've just forgotten how fun it is. During my weight loss transformation (and still today), riding a bike was one of my most-common and most-loved forms of exercise. In The Gabriel Method Fitness Program, I'll teach you how to turn your average, casual bike ride into a fat-burning work-in just by adding some carefully planned moments of intensity.
You can use this technique on the road, in the park, or if you are stuck in a hotel or a gym (not as fun), it works great on a stationary bike too.
When I was heavy, running was way too hard on my knees, my heels, and the impact just felt so damaging for my body. Even today, I always run either on a soft surface (like the beach or grass) or even better, I run up hills. The steeper the hill, the less impact you'll have on your body—and you get even more benefits. You don't actually have to run fast to get a great work-in, especially when you're working on a hill.
In this tutorial, you'll learn fast and safe ways to rock your biochemistry and get your body into fat burning mode using nothing but your feet. If you've got a lot of weight to lose, you can start by fast walking. It doesn't matter. The principles are exactly the same, and this really gets your body moving.
At Home or In the Park
Spending time outdoors is so great for you on so many levels, but we all find ourselves in situations where we sometimes need to stay in. Maybe you arrive home from work too late, or maybe you have to watch the kids—doesn't matter, here's a fast and intense at-home work-in you can do in your living room. In this video, Coach Brian is demonstrating in the park because it was a really great day, but you'll see he doesn't use more than 4 square feet, so you can do this right in front of your television or computer.
Resistance training involves any kind of exercise that builds muscle. Remember, building muscle doesn't mean “bulking up,” in fact, most people actually shrink their body size as they build muscle because muscle is so much more dense than body fat. During this powerful, short work-in, you'll learn a really fun routine to build upper body strength. You can do this indoors, outdoors, and even at your desk at work!
Lower Body Power
Your legs and core are some of the strongest muscles of your body, and when you start to use them safely through this dynamic series of exercises, you can feel the benefits of Gabriel Method Fitness almost immediately. This series includes pushup variations (for all levels), knee ups, and squats. It's a short one, but it'll leave you feeling supercharged.
Ups & Downs
After you've practiced the Overhead Press and Lower Body Power a few times, you can try this mix-mash of upper and lower body strengthening movements. This can be done indoors or outdoors, and you need nothing but your own body and perhaps a water bottle for a little added resistance. This is a 5-minute routine you won't forget!
Bendy-Body Cool Down
The best time to stretch is after you're done exercising. That's when your muscles are loose and warm, and it's when you want your body to relax and release. Lengthening your body's connective tissues feels amazing, but energetically, it's also impacts the electro-conductivity of your nervous system—and that's why we finish every work-in with a nice deep stretch.
this is a custom-programmable, online timer that you can use to time your work-ins and to create your own routines at home. It's based on the well-researched principle of interval training, and allows you to set it based on your current level and time available.
Pre & Post Workout Recipes (3)
Join Jon Gabriel as he makes 3 pre- and post-workout recipes. To ensure you get into and stay in fat burning mode, you need to make sure your blood sugar is balanced. If you're new to this, it can be tricky, but after watching Jon make some fast and easy drinks and snacks, you'll learn how to do it yourself in just a few minutes.
Get Thin Visualizations
There is a reason why professional athletes use the practice of visualization before each and every competition… it works! Your brain doesn't know the difference between real and imagined experiences, so when you put your imagination to work for you, you can encourage a massive biochemical shift in your body that makes your training session all the more impactful. Here, you'll get 4 visualization practices to leverage the power of your mind during training.
“I Would Have Laughed Out Loud…”
If you'd told me 10 years ago when I weighed over 400lbs that someday I'd be the star of my own fitness video training series, I would have laughed out loud.
But that's what happened. My entire life changed, and I can't emphasize how important it is to have the right information. If you know you need to exercise but find yourself constantly making excuses, I can tell you without a doubt that high intensity, interval training is right for you.
Not only will it help you start to love exercise again, you'll enjoy the process.
My coaching team and I had so much fun making this video series, and I know you're going to have a great time getting into the best shape of your life.
Thanks for your interest, and I look forward to hearing about your experiences with Gabriel Method Fitness.
I've added some really exciting bonuses to the program including a very cool online training timer (it's like an interactive stopwatch), some pre and post-exercise recipe videos, and a special set of visualization practices to prepare your body for maximum benefits from your efforts. Enjoy! ORDER NOW