Best Ways To Speed Up Your Fat Loss – Part 2

by admin on March 16, 2011

This article is a continuation of Part 1 which can be found here.

3rd Way To To Speed Up Your Fat Loss

FIX the Lack of Variety in Your Training

As I touched on earlier, both the specific program you’re on as well as the way you adjust your programming is one of the single most basic adjustments for fat loss training. Once you’ve covered that, you’re likely to see a lot more progress in a lot less time.

However, when we’re talking about either FIXING slow fat loss, or restructuring to lose the last few pounds, “basic” no longer covers it.

You need to step your game up, and to do that a “basic” fat loss program isn’t going to cut it.
The programs I design to FIX slow fat loss always use multiple training styles within a single training week.

In fact, while I think in general I design good workouts, I’ll say with certainty that it’s rotating training styles and that makes my programs so effective—it’s that little twist which pushes things into overdrive.

Just as you can’t expect the same workout from “week 1” of your program to be challenging or effective during the later phases of that program, you also can’t expect to keep doing the same type of workouts all the time and make continual progress.

It just doesn’t work like that.

Of course, I must note that fitness pros talk about what’s the “best” cardio for fat loss or the “best” program for gaining muscles—and everyone has their opinions on that. All fitness pro’s do that, and, most of they time, they aren’t just mouthing.

But then those same pros talk about changing it up, and the body as an adaptive organ, and stuff that seems to contradict what they said in the first place.

That happens for two reasons:

1) A lot of those people are actually idiots.
2) This whole fitness thing isn’t easy!

Look, losing fat or gaining muscle certainly isn’t rocket science, but it is science. And when we talk about trying to stay ahead of the body’s adaptation curve, that little bit of science supersedes opinion-based discussions about best programs.

So I’ve looked at that situation and seen that it’s not really the best thing, and I’ve fixed it—and then used those fixes to FIX slow fat loss! (forgive the redundancy of that sentence, please!)

With my rapid fat loss programs, we “change it up” each and every week. Not only are you doing different workouts each day—you’re doing different types of workouts each day!

I’ve designed unique workout from what I consider to be the most effective methods to FIX slow fat loss.

Of course, you can’t just throw a bunch of workouts together and call it a program. Not if you really want to make progress, and especially not if you want to achieve the incredibly delicate goal of FIXING slow fat loss.

Instead, I combine the workouts in a way that allows them to be synergistically more effective; that is, not only is each training session effective on it’s own—it’s more effective because of the session the preceded it, and the one that’s to follow.

My favorite training styles to FIX slow fat loss are lactic acid training, density based training, dynamic training, and heavy/strength based training.

Over the past 7 years, I have found that by combining these modalities within the context of a single training program, you lose fat in ways you never have—and it’ll even help you FIX slow fat loss and start losing your most stubborn pounds.

As listed above, in every single one of my programs, at least one day per week is dedicated to heavy lifting. There is simple no drawback to being strong or to getting stronger. On top of that, heavy lifting is great not only for holding onto muscle while dieting, but it also makes you look better by increasing myogenic muscle tone.

For your own training, try adding in different styles to FIX slow fat loss. If you’re mostly doing circuit training with weights, throw in a single bodyweight workout, and I guarantee you’ll lose more fat. If you’re mostly doing bodyweight stuff, adding kettlebells to the mix will make the entire program more effective.

Again…this isn’t rocket science—but it IS science.

4th Way To To Speed Up Your Fat Loss

FIX Your Diet!

I want to talk about nutrition, and how to best utilize it to FIX slow fat loss. But first, I have five quick questions for you:

1. Are you on a diet?
2. What diet?
3. Why that diet?
4. Okay, how many Calories are you eating?
5. WHY are you eating that many Calories?

Nearly everyone can answer the first two questions—if this was a test, they’d be the easy questions to build your confidence.

The third question…well, that makes you think a little more.

I think most people probably select diets that suit their needs and lifestyles, but the there is also a good number of people have no idea why they chose the diet they’re on—they just heard it was good. Okay, fine.

Moving on to question four: well, do you? I know a lot coaches and nutritionists don’t really get into counting Calories. Well, I try not to either.

But the bottom line is this: if you want FIX slow fat loss, you need to step back and re-evaluate the situation. How can you possibly do that if you don’t know how much you’re eating?

So I’ll offer this compromise: if your fat loss is slow, count your damn Calories, ya lazy bum!
Okay question 5: for those of you that know exactly how many calories you’re eating (great job, by the way) why are you eating exactly that many?

Chances are, you determined your Caloric intake using some formula that had you multiply your weight or your lean body mass (LBM) by a certain number—usually between 14 and 17. Well, the idea is good, but the execution is fatally flawed.

That’s right. Just to be clear, I’ll state it plainly: most Calorie formulas are absolutely flawed when it comes to fat loss—espeically when it comes to FIXING slow fat loss.

Why? Simple: because most Calories formulas do NOT factor in bodyfat to a great enough degree.

The most basic ones just have you multiple with your weight. I cannot begin to tell you how pointless this is. If you’re not making ANY distinction between your body fat and your lean body mass, then you’re basically eating to maintain both—which is pretty much the opposite of what you want to be doing.

I’m pretty sure most people reading this report know this, but it’s never bad to remind everyone of the fact that Calories are a unit of energy more than they’re a unit of nutrition. To that end, you need to think about taking in enough energy to maintain your necessary equipment (LBM) while at the same time forcing your body to tap into energy reserves (fat) to get the job done.

If you’re not eating in a way that differentiates between the necessary equipment and the energy stores, you’re just not going to make progress.

But we all knew that, right? All righty, then, let’s move on.

Now, better Calorie formulas ask you to use your LBM as the sole determining factor to figure out your Caloric (read: energy) needs. That’s certainly better, but from my view, it’s only half the picture.

Let’s say I have a client that weighs 240 pounds at 25% body fat. He’s got 60 pounds of fat and 180 pounds of lean mass.

Now, let’s say I have another client that’s 200 pounds at 10% bodyfat. He’s got 20 pounds of fat, and 180 pounds of lean mass.

Both of these clients are dieting trying to reduce their fat by half—so client one wants to drop 30 pounds, and client wants to lose 10.

Conventional fitness wisdom tells me I should have both of these clients eating the same number of Calories, simply because they have the same lean mass?

Sorry, but there’s an incredible disconnect there, and it seems the industry—and as a result, people trying to lose fat—have missed it.

If you want to make optimal progress and get leaner and FIX slow fat loss, you must understand and apply the concept that your body is unique, and the amount of fat on it is going to be as large a determinant for Caloric intake as the amount of muscle.

Huh? I know, weird concept, right?

To explain, rather than giving you more long-winded text, here is the exact formula is use to determine a clients maintenance Calories.

Now, the reason for the structure is rate of fat loss. Simply put, the more fat you have on your body, the faster you can lose it, and the more of it you can lose without sacrificing LBM (lean body mass).

Therefore, if you’re carrying around significant you can consume fewer calories and still have a pretty decent rate of fat loss without really affecting the metabolic processes responsible for fat loss and muscle gain.

On the other hand, if you’re starting out in already (relatively) lean condition and trying to get even leaner, your body is going to necessitate a higher baseline level of incoming energy (calories) simply to maintain your starting muscle mass.

Using the above formula to determine your maintenance Caloric intake, simply subtract a modest amount (200-400 Calories) and you can begin to lose fat without sacrificing muscle.

So, to conclude, just because two people have the same lean body mass doesn’t mean they can eat identical diets.

If you want to FIX slow fat loss, you have to eat for your body, no one else’s.

Stay tuned, I’ll be back with Part 3 tomorrow. If you’re anxious to jump ahead you can head over to my Web site at:

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