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Part II
Weight training for fat loss
Before I got things all figured out with my training, I’d have two different workouts, one for fat loss and one for gaining lean mass and neither of them actually worked all that well. What I’d did is what a lot of people are doing, adding reps for fat loss workouts and adding weight and lowering reps for gaining muscle workouts.
When we’re trying to burn fat we think more reps = more calories expended, therefore better results when it comes to fat loss. And when we’re trying to gain muscle, we think lower reps means more weight lifted, which means bigger muscles.
Here are a few things I figured out that resulted in more lean muscle mass gained, and more fat lost.
In the next three posts I’ll be talking about fat loss and the mentality that weight loss is the way to go. I’ll cover diet, weight training and cardio.
I hear it all the time, “my goal is to lose some weight.” But is that really the best goal to have? You see it on “The Biggest Loser” all the time. They reward weight loss rather than concentrating on fat loss. It’s a great show and it has done great things for the participants, but rewarding weight loss isn’t the best way to go about it.
Hey guys and gals, I shot a quick video at the gym yesterday demonstrating a great compound exercise for fat loss and gaining lean muscle.
The exercise is the dumbbell snatch, it’s a variation of the Olympic lift – the snatch – and it’s great for building power in your legs and hips as well as size in your shoulders and traps. Read the rest of this entry »
Do the people around you believe you can achieve your goals?
Do they tell you this, give you their support and give you a hand when they can?
Or do you hang out with the kind of people who tell you that dreaming big will leave you crushed, unfulfilled and feeling like you’ve failed at everything you’ve ever done?
Are they the kind of friends that don’t really want you to achieve something ‘beyond what you’re capable of’ because of just that, they really don’t think you’re capable?
Even though I was skinny as a rake, maybe even sickly looking – although that may be pushing it – my Mom always told I looked good. So even though I wasn’t the first guy to take his shirt off at the beach, I still had a bit of a chip on my shoulder, I felt like I was something special. Read the rest of this entry »
No program is tailored to an individual and how they are feeling on a daily basis and most programs, unless made by a trainer you’ve had for a long time, knows your schedule and how you react to different training methods, isn’t made for you the individual at all.
Now don’t get me wrong, a program is a great thing to have, actually it’s a necessity. You need to have a plan, something to follow to get to your destination, training is no different. However, you need to be a part of any program, no matter how good, to get the very best results out of it you possibly can. You may not know how to build your own program to get the results you want, but you have it within you to reshape a program you’ve purchased or been given to fit what your body is capable on any given day. Read the rest of this entry »
Your goal, whether it be to gain lean muscle or to burn fat, should be to break down your muscle as much as possible in as little time as possible. I used to be under the impression that super-sets and giant-sets had a negative effect on building muscle, but as usual, back then I was wrong.
Combine two, three, even four exercises into one set. You can do this by focusing on 1 muscle group, which is what I normally do, or up to a different muscle group per exercise. I’ve gained 30+ lbs of lean muscle by combining my exercises into mainly giant sets (3 exercises done back-to-back-to-back) and am both leaner, more muscular and in better shape than ever before.
I’m also spending a maximum of 4 hours in the gym each week, 3 hours more often than not.
2. Shorten your rest periods
This may seem like a no-brainer, shortening your rest periods to shorten up your workout, but few people actually stay true to their rest periods. I’ll have a rest period of 60 seconds to even as short at 15 seconds in between sets.
If I’m doing a really short rest period, it’s because I’m combining 3 exercises together and instead of doing them back-to-back-to-back as a giant set with 60 seconds rest at the end, I’ll take the 15 seconds of rest after every exercise and keep this short rest period up for the whole workout.
