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With Halloween right around the corner, and a  600% increase in treadmill bunnies at the gym, I decided to write a post about why lifting weights is the most efficient and effective way for women to successfully ‘tone’ up, melt fat, and have more fun. If you spend more than 15 minutes on a treadmill or elliptical – this one is for you.

A treadmill bunny is defined as “any girl that is serious about working out, but doesn’t know WTF she’s doing”

We see treadmill bunnies at the gym every single day. They look serious business. They roll into the gym full on energy – usually in some new lulu-lemon gear and a full water bottle. You can find them on the treadmills or ellipticals – usually blasting away for over 1.5 hours at a time.

Treadmill bunnies look great – but they’re often slaving away in the gym for 5-7 times/week and restricting their favorite foods – just to maintain their mediocre results.

These bunnies work harder than I do, and I respect them for that. But based on the look on their faces, they look bored. Their physiques don’t really change much. Treadmill bunnies are usually annoyed by the fact that they put in so much work, and see so little results.

I wrote this post to let these treadmill bunnies know that there is another way to see double the results, in about half of the time.

As a Trainer and Coach, I spend a lot of time convincing women to pick up something heavy. And most of the time, as soon as they’re convinced, their fitness life changes forever.

In fact, it’s why I just launched the ShaboFit Halloween Group Challenge.

It’s Time To Break Up With The Treadmill For Good

Let’s say you run for an hour on the treadmill and burn 300 calories. That’s less than one “healthy” muffin at Starbucks. Run for just 11 more hours, and you’ll burn a pound of fat,

On top of the minimum calorie burning that takes place during that long, slow, and boring cardio session  – You can bet that your body used some of your lean muscle for energy.

The less lean muscle you have on your body, the more fat your body will store, and the harder it will be to lose weight, or even maintain a weight you’re happy with.

And to make it worst – your fat loss hormones are virtually unaffected by traditional cardio. You’ll experience no prolonged metabolic benefit, which means, the minimal calorie burning you spent so much time on stops shortly after you step off the treadmill. [2]

You’ll end up slaving away for the bare minimum of results.

A much better alternative to traditional cardio, is High Intensity Interval Training – or HIT for short. HIT is a method of cardio during which you alternate periods of intense work (like sprinting), with periods of rest. For example – run hard for 30 seconds, walk for 60, and repeat about 8 times.

Training like this taps into your fat cells and burns more calories, keeps your metabolism elevated longer, and is much more time efficient. One study showed that HIT was 9 times more effective at burning fat than traditional cardio [3].

HIT is much more effective for fat loss than traditional cardio, but not quite as effective as weight lifting.

You’ll Burn Fat While You Sleep

In one study on over 700 females – lifting weights for just 25 minutes 3 times per week led to the gain of nearly 2 pounds of muscle, and the loss of 4 pounds of fat. If you’re familiar with how physiques work – you know that is a radical change in appearance.

Now, picking up heavy things burns a respectable amount of calories in it’s own. No doubt about that. But that’s not why lifting weights is so effective for burning fat.

When you lift something heavy, you’re setting your body up for metabolic reactions that allow you to utilize nutrients better (like ice-cream), and continue burning calories for up to 36 hours after your workout. [4]

There’s this thing called your Basal Metabolic Rate. It controls how many calories your body burns while you rest. As you gain more muscle, you increase your BMR, along with how much you can eat and still stay lean.

The more lean muscle on your body, the less body fat you will store, and the harder it will be to gain weight.

You Wont Know What To Do With Your Free Time

All you need is a 30-60 minute lifting session about 3 times a week to start seeing great results in as little as two weeks.

I like to reinforce this efficiency mindset with all of my trainees:

Get In. Work Hard. Get Out.

You’ll have more time to do your favorite things, like going online shopping for bathing suits while watching your favorite reality TV show and texting your favorite hot guy.

You’ll Get Strong and Feel Awesome

Studies show that moderate weight training can more than double a women’s strength.

I’ve had a female trainee get 400% stronger in about 30 days. When we started, she could barely do two pushups, less than a month later, she was banging out sets of 8 pushups. It was awesome.

When you’re stronger, daily tasks like groceries, lifting children, and pushing that creep at the club off of you become much easier, and enjoyable.

And along with the sense of pride that comes with finishing a challenging workout and beating a personal record (super easy to track your progress with weights), your body will reward you with a dose of euphoric chemicals called Endorphins. These affect us like powerful drugs, but without the nasty side effects.

I’m sure you’ve heard about the runners high, but have you ever tried the lifters high?

It’s much easier and faster to achieve. The more intense your workout, the higher you’ll get [5]


At this point you’re probably thinking everything sounds amazing, but have this little voice in your head telling you that you’re going to get big or bulky.

I hear this way too many times. It’s simply a misbelief that is holding you back from seeing results you love in a short period of time.

Unless of course – you’re training like a monster, consuming a massive amount of calories, and injecting yourself with synthetic hormones.

Let me break it down for you. Hormones – like Testosterone, are responsible for muscle growth. Women have anywhere from 10-30 times less Testosterone than men. [6]

Now, there is an extremely small sample of women that in fact, do build bigger muscles from lifting weights. This is a very small group, and I’ve never worked with anyone that falls into this category. But even in the case – as soon as you notice irregular muscle growth, you stop and change your routine.

Simply lifting something heavy does not mean you’re going to build muscles over night. Hell, even guys that are doing everything in their power to build muscle are struggling.

You Will Develop Nice Assets (and kill cellulite)

The Gluteus Maximus (that ass) is one of the strongest muscles in your body. The shape of your Glutes are influenced by muscular development.

When it comes to building size in your Glutes, there is no substitute for a deep, heavy squat. This will also help rid you of cellulite, while “firming” and “toning” your legs in the process.

You’ll also strengthen your lower back and help prevent back injures that are all too common as we age.


There is nothing more enchanting than a female commanding a respectable amount of weight at the gym. It’s effective. It’s empowering. It’s god damn sexy.


If you want to know EXACTLY what you should be doing to see double the results, in half the time, you might be interested in the ShaboFit Halloween Group Challenge.



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