Best Ways To Speed Up Your Fat Loss – Part 1

by admin on March 5, 2011

Guest post by John Romaniello author of Final Phase Fat Loss 2.0

1st Way To Speed Up Your Fat Loss

Fix Your Programming!

This is something you probably don’t realize is broken. Broken programming is a problem for nearly every person I know whose fat loss has slowed.

And it sucks.

I mean this in the nicest way possible: you are probably not setting things up right for fat loss—and changing this this is one very real way to FIX slow fat loss.

I need to clarify and say that I don’t necessarily think your program sucks; there are a lot of great programs out there from a lot of really incredible coaches and trainers, and if used for the particular purpose for which they are intended, each of those programs can be exceptionally effective.

Having said that, not all programs are created equal, and not all programs are suitable to all goals.
So it’s not your program—it’s your programming.

That is, the goal for which you are using a specific program, the aspects of it you’re changing, and the way in which you are altering your overall training to fit into that program.

Perhaps an analogy would help here…think of it this way:

Every single training program is like a tool in a toolbox.

Some tools are multi-functional—others are not. For example, a hammer has two functions: you can pound nails in, or pull nails out. A screwdriver can twist screws in or out.

On the other hand, a saw only has one function: it cuts things.

So if you needed to perform a specific task, you’d use the right tool. You wouldn’t try to cut wood with a hammer, or pound a nail with a saw. That would be stupid (but kinda funny to watch).

Looking at programming, that would sort of be like trying to pack on muscle by using a lot of cardio: a truly bad idea, and one that just isn’t going to work.

By and large, I think most people are smart enough and capable enough to avoid such an obvious mistake.
All right, that’s a not so hard…but what about something a bit less obvious?

For example, if you squint a bit, a screw kinda looks like a nail. If you try hard enough, and don’t know any better, you can certainly use a hammer to drive a screw into wood—it’s not optimal, but it can be done.
Who’d do that, though? It’s stupid. Well, that’s exactly what most people are doing in their fat loss programming, especially when it comes to trying to FIX slow fat loss..

Going briefly back to the tool comparison, when you begin a construction project, there are times where you need to hammer nails, and times where you need to turn screws. You can try to use the same tool for both jobs, but deep down you know that’s not the best way to go about it. If you try hard enough, it might work, but it’s going to take longer and might mess things up a bit.

In much the same vein, you have to switch programs—that is, switch fat loss tools—once you’re trying to FIX slow fat loss.

You see, as you get closer and closer your fat loss goal, you can’t just keep using the same program you used in the beginning. It’s not that that program isn’t good—it’s just not intended for such exacting work.
What you need is a fat loss program that is designed specifically for that purpose—designed with the not only the difficulty of losing those pounds in mind, but also designed to offset the physiological processes that create s l o w fat loss.

And until now, there haven’t been many such fat loss programs. (Final Phase Fat Loss changes all that. )
Now, you’ll have a new tool in your tool box—one designed specifically to FIX slow fat loss—by addressing fat loss on a HORMONAL level. (More on this later).

Adding this program into your overall programming is the best step you can make towards getting to where you want to go.

2nd Way To Speed Up Your Fat Loss

Fix Your Cardio!

Cardio is a hot topic. A few years ago, it seemed like nearly every trainer in the world had made it his quest to tell everyone under the sun that “slow-go” or long-duration and moderate intensity cardiovascular was a waste of time, and that harder was smarter.

At that time, it seemed that High Intensity Interval Training—a protocol involving alternating short but intense periods of work with even short periods of rest—was the best option for cardio.

As it turns out, we were only half right.

More recently, we’re seeing an even better way emerge.

Supported by both research and empirical evidence, it seems that cardiovascular exercise done with weight is actually superior even to interval training. Now, that suits me just fine, because that’s pretty much what I’ve been doing with my clients for the past three years, and we’ve been seeing phenomenal results.

The cute industry buzzterm that’s being used a lot is “metabolic resistance training” or MRT. I’m not really in the mood to come up with my own cute buzzterm, so let’s stick with that.

Here are just a few reasons why metabolic resistance training is better than general cardio:

• Higher caloric expenditure when compared minute to minute
• Increased stimulation of muscle, helping to hold onto LBM when dieting
• Increased Excess Post-exercises Oxygen Consumption (EPOC)

So, MRT is really just fast paced lifting, right? Kinda. The best way to do metabolic resistance training is to use non-competing circuits—that is, set up a circuit of exercises during which you alternate opposing muscle groups.

Examples would include doing a chest exercise followed by a back exercise, or alternating an upper body exercise with a lower body one, you allow the opposing muscle group to rest. By setting your workouts up like this, you can move faster, rest less frequently, and get a great total result.

The great thing about MRT is that it’s more of a concept than a protocol.

That is, it’s adjustable to nearly any type of training. You can get a great MRT workout with so many different pieces of equipment and styles of working out.

Kettlebells are a great tool for metabolic resistance training, and it’s easy to see how they’re great for fat loss. I won’t waste time writing about kettlebells because everyone else has been doing that for the
past year. I’ll just say that KBs make a great fat loss tool and lend themselves to MRT quite nicely.
Another great way to start using MRT is with dumbbell or barbell complexes, which are exercises circuits using minimum space and equipment.

With a complex, you transition smoothly from one exercise to another, never letting the barbell or dumbbells leave your hands. It’s fast-paced, effective, and brutal.

You can even do metabolic resistance training fat loss using just your bodyweight—something that’s been made clear by bodyweight training expert Craig Ballantyne.

Given that there are so many options for how to perform metabolic resistance training, and how effective it’s proven to be, the fact that more people aren’t doing MRT isn’t just mind-boggling, it’s almost offensive.
Metabolic resistance training is the MOST effective way to do “cardio,” and it’s finding its way into the programs of some of the best fat loss specialists in the world, such as Alwyn Cosgrove, Joel Marion, and some guy named John Romaniello.

Between the research that has been done and the endorsement from such knowledgeable people, there is simply no arguing with the fact that you NEED to be doing MRT in order to FIX slow fat loss.

Got it?


Now, I won’t go so far as to say we should stop doing all other types of cardio in favor of metabolic resistance training—not by a long shot.

I don’t care for (or make) such absolute statements, speaking generally.

Speaking more specifically about metabolic resistance training, I’ll say that while MRT seems to be the most effective single option, I strongly believe that everything has benefit and you can enhance your results even further by doing a combination on of MRT, High Intensity

Intervals, and even a slow walk on the treadmill (as recovery after workout that taxes your lower body pretty heavily).

Because I’m a nice guy, I’ve decided to share short metabolic resistance circuit (using dumbbells) with you, which you can use to FIX slow fat loss:

Using relatively light dumbbells, go through this circuit in place of your next “cardio routine.”
I guarantee you’ll hate me—and that’s how you know it’s working. =)

If your fat loss has slowed and you want to FIX it…well, let’s just say that if you haven’t replaced other cardiovascular training modalities with metabolic resistance training, you know what you need to do. Visit my site below for more ways to speed up your fast loss results if you’re stuck in a rut.

{ 2 comments… read them below or add one }

LukeQKMB March 16, 2011 at 6:17 am

I don’t disagree with MRT being able to burn a lot of calories/fat, but I would be worried what kind of effect this type of training would have on my actual weight training. Adding more muscle to your frame is always going to equal more fat loss in the long term and if MRT training is going to cut into my recovery I would have to give it a miss.

If I was say doing a three weight training split and did this type of training on my off days, I fear I would be slipping into an over-trained state. If you do no weights and just did MRT I think it would be fantastic for weight loss.

Many Thanks



Alex May 5, 2011 at 11:15 pm

I totally agrre with the previous comment by Luke, this is a muscle building site and i dont see how this type of cardio can help if you are doing hard weight lifting, it can only reduce your recovery time.
Maybe only if you use an upper/lower body split both on your weight and cardio program in such a way that you give more time for a certain body type to fully recover for the next weight session..
On the other side if you are only doing this, and i think that is the type of customer that John is looking for.. then you might obtain huge fatloss with a litlle bit of muscle tone..


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