We all want to be ripped. Success ultimately lies in finding that balance of gaining – and even maintaining muscle – while burning fat. There are a few factors in achieving this. For one, we have to get hormones like Growth Hormone and Testosterone working overdrive, while lowering levels of bad hormones like cortisol.
There are infinite dieting protocol’s that promise fat loss, but usually fail in helping us keep this fat off. And then there’s the ‘new kid on the block’: Intermittent Fasting (IF).
Intermittent Fasting (IF) is starting to gain some serious momentum in the nutrition and fitness industry. Why? Well, it makes sense both to the average Joe and the scientist, it’s easy to follow, and it’s more of a way of eating than a method of dieting. It’s also in direct conflict with many of the ‘facts’ that trainers, nutritionists, and yes even doctors have been teaching since Moses wore short pants.
So, what isIntermittent Fasting ?
Well, it’s exactly what it sounds like: periods of fasting, followed by eating. Some protocol’s bunch the majority of your meals into cheat days, while others have you eating a couple big meals after fasting for the first part of the day. Read the rest of this entry »
We all want fat loss in some form or another. Even if we’re trying to add on 30-40 pounds of muscle, I don’t know too many people who just want bulky, rounded muscle. Most people want to be ripped. Am I wrong? Well here’s the thing about fat loss…
Fat loss is emotional. Think of the overweight girl in high school would give anything to lose a few pounds and get the ass holes that pick on her off her back. Or the man in his later 40s has an eye-opening experience and realizes that if he doesn’t loose 30 pounds of fat, he may not be around to see his kids grow up.
Fat loss has very strong emotions attached to it which makes it easy prey for marketers. Fads rule the fat loss niche – very few of them actually work. Everyone claims to have the ‘latest and best thing’. The one and only diet or training technique that will get results – with little to no work – and fast. But very very few of these fads actually have a positive effect on fat loss.
Studies since Tabata’s Method in 1996 have shown that short, intense bursts followed by brief rest periods do more for the body in less time than longer, steady-state cardio routines. Although steady-state cardio (longer, slower cardio) definitely still has it’s place, more can be achieved in less time with High Intensity Interval Training (HIIT).
HIIT increases our metabolism (RMR) for up to 24 hours after training due to excess post-exercise oxygen consumption, according to Jeffrey King’s 2001 thesis for East Tennessee State University. It may also improve maximal oxygen consumption (VO2 max) more effectively than doing the more traditional steady-state routines.
One of the main things I’ve found with myself and clients I have worked with, is that we all have the capability to lose inches around our waste line. We start off great, maybe shedding an inch in our first week or two, then completely fall off the wagon.
We have excuses like friend’s birthdays that we had to go “all out” for. Or cravings that we just couldn’t quell. But the reality is, we all have the ability to have the body we’ve always dreamed of, the reason why most of us never see that body in the mirror is due to a lack of dedication and effort.
Whether you’re trying to build lean muscle or simply shrink your waistline, you have to be supremely dedicated if you’re going to get there.
Have a plan and stick to it word for word, none of this “as much as you can” stuff. In the grand scheme of things you’re not going to miss out on much, and the feeling you’ll get when you see a six pack in the mirror will be well worth the hard workouts and healthy eating.
Everywhere I look I see “zero calorie” this and “zero calorie” that. But since when are calories the enemy?
Just like much of us are focusing on weight loss rather than fat loss, many of us are just as focused on eating “no calories” and we are focused on eating “the right calories“. Calories area good thing. They provide us with the energy and the nutrients we need to function. If you’re trying to add lean muscle, you need calories, but you also need calories if you’re trying to burn fat. Read the rest of this entry »
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.