I do not know about you, but I am sick of boring fat loss programs that make you feel like an idiot. Does anyone really enjoy being on a treadmill or an exercise bike? Of course not! That is why that idiot at your gym is always on his cell phone the entire time he is on the treadmill. He looked six months pregnant when he first joined your gym and now he looks like he is about to give birth. Oh well, so much for the benefits of low intensity cardio for fat loss.
Here is a news flash. If you can talk on your cell phone while you are working out, then it is a worthless workout. Let's forget about the sheer monotony of standard cardio training for a second. After all, if it is effective then perhaps it is worth dealing with. The problem is that it is not effective. However, I do not need to convince you of this fact.
Every time you see the same fat people month after month in your local gym's step aerobics class, you know already that it is not effective. H#ll, you probably even tried doing cardio five days a week and got nothing out of it.
The common rules of fat loss are clearly not working as our nation gets fatter and fatter every year. It is time for the new rules of fat loss. Let's get started.
Click To Enlarge. Nobody Really Enjoys Being On
A Treadmill Or An Exercise Bike.
6 New Rules Of Effective Fat Loss
The reality is that 70% of fat loss is what you stuff in your face. As top trainer Mark Twight stated in a recent article, burning 300 calories in a cardio workout and then taking a post workout shake that is over 500 calories is not going to give you the results you want.
Anyone that has had great results with a cardio program is always going to be someone who reduced calories dramatically. In this person's case the fat loss was 90% diet and 10% training.
Click To Enlarge. The Reality Is That 70% Of Fat Loss
Is What You Stuff In Your Face.
1. Lock In Your Diet
Thus, the first new rule of fat loss is that you must have your diet locked in. Sure there are always people that are exceptions to the rule. However, you are not that person so get over it. Turn in your gold membership card at Krispy Kreme and start eating tons of green veggies, healthy fat such as olive oil, and high quality protein sources.
Get all carbs from low glycemic veggies and fruits such as spinach, broccoli, cauliflower, berries, and apples. Any time you are hungry have a spinach salad for a snack with some olive oil and walnuts. Sounds boring? Deal with it. What about meal frequency?
Most trainers state that you must eat five small meals per day to lose fat. I do not buy it and do not think such a plan is a fit for everyone. Many people do well on three moderate meals per day. Many do well on one major meal and a few snacks during the day such as the "Warrior Diet." The key is what you are eating not when you are eating it. Find a pattern that works well for you.
Click To Enlarge. The Key Is What You Are Eating
Not When You Are Eating It.
2. Eat Healthy Fats
The second rule of fat loss is that healthy fat does not make you fat. Excess calories, in particular excess from the wrong calories makes you fat. This is a very hard concept to get across. People still believe that fat makes you fat and will argue without you to the grave while they eat a gallon of low fat ice cream that has the power to make you fat over night (okay maybe not that fast, but you know what I mean).
Low fat diets are horrible for health and well-being. Healthy fat is critical for great skin, lubricated joints, and optimal hormone production.
Want to cut something out of your diet? Start with sugar in all of its various forms. Get sugar down to zero and you will get your glucose levels in a healthy range to induce fat loss. The only time sugar is beneficial is after a workout to help get he protein to the worked muscles. However, if you are fat skip sugar all together. Get sugar down to zero for ten days and let me know what happens.
Lets get back to fat. Low fat diets equal low testosterone and low progesterone production. Both are necessary for men and women for optimal fat loss and well-being.
Without adequate levels of fat in your diet (30% of calories), you will not have adequate levels of testosterone. Without adequate levels of testosterone you will not be able to build muscle. Building muscle is the most effective way to get rid of fat and keep it off. Which brings us to the third rule.
Click To Enlarge. Healthy Fat Is Critical For Great Skin, Lubricated
Joints, And Optimal Hormone Production.
3. Build Muscle
The third new rule of fat loss is you must build muscle to win the battle against fat. Now you do not have to turn into a Venice Beach bodybuilder (not that it will happen by accident). You can have a lean and mean look rather than a bulky look. Sprinters are examples of high muscle beings and often have physiques that both men and women would love to have.
Marathon runners on the other hand have skinny fat looks. They tend to follow high carb diets and their training is low intensity. This results in the very unimpressive skinny fat look. They are not fat in terms of taking up sheer mass, but have next to no definition. Not exactly what the average trainee is looking for.
In addition, marathon running is terrible for the joints and for hormone production. Do not bother sending me your hate mail marathon addicts. It will be deleted upon receipt. Feel free to get your blood work done and prove me wrong if you think otherwise.
Muscle building is similar to passive income. With passive income, you earn money while you are not working or you earn additional income while you are working. For example, while I am writing this article, people are visiting my site and purchasing my DVD's, kettlebells, and other products that I offer via various affiliate programs.
Low intensity cardio is similar to billable hours. You make money while you work. However, once you stop working, you stop making money. With cardio, you burn calories while you do it. Once you stop, the calorie burning stops as well.
With muscle building, you ramp up your metabolism and when you stop working out, your body burns calories to rebuild and maintain muscle. Thus, while I am sitting on the couch right now writing this article my body is expending energy to maintain the muscle I have.
Sounds pretty efficient right? Of course it is and it is one of many reasons why you should re-direct your training time to strength training and minimize or cut our low intensity cardio.
Sure some cardio is good for the heart. A few twenty-minute sessions per week will fit the bill. Or you can simply do circuit training or intense cardio to get the benefits of both worlds. However, for fat loss cardio is at best inefficient. Spend your valuable time on what provides the greatest benefit.
Click To Enlarge. Cardio Is Similar To Billable Hours. You Only
Get Something Out Of It While You're Working.
4. Sleep Is Critical
The next new rule of fat loss is sleep is critical for transforming your body. The only time your body makes changes is when you are sleeping. The greatest production of important hormones such as HGH, testosterone, DHEA, and melatonin occurs when you are sleeping.
Poor sleep equals poor hormone production and a poor transformation. Top researcher Thomas Incledon states that his clients who sleep twelve hours per night have the best hormone levels and the best fat loss results. Perhaps part of the reason is due to the fact that they only have twelve hours to eat. However, all joking aside the real reason is due to the body having more time to rebuild and optimize hormone production. Low GH equals poor fat loss and poor muscle building.
Fail to build muscle and real fat loss will continue to evade you. Now most of you are probably freaking out at the idea of sleeping twelve hours. Most people get on average six crappy hours of poor sleep per night or less. There is nothing that takes the place of quality sleep so do not bother looking.
You need to change your lifestyle to get a bare minimum of eight hours per night. Again that is the minimum. The more you can get the better. Work on getting nine hours of sleep per night and then another hour after each workout. Commit to this for one week and you will be amazed with what a difference it makes. Take magnesium before going to sleep on an empty stomach to help increase the quality of your sleep. 300-600mg will get the job done.
5. Estrogen Levels
The next rule of fat loss is you must get your estrogen levels in the ideal ranges. For men, you want estradiol at 30 or below and estrone at the optimal range as well (do not have the optimal range on file). Have a blood test done for both to see where you are. Women tend to feel great at around 200ng/dl for estradiol. Check with your Doc for the optimal estrone range.
Here is the thing about estrogen. Excess estrogen causes fat retention and having high levels of fat causes estrogen retention. Thus, if you are fat you most likely have high estrogen levels (especially if you have the infamous "bitch tits" and big beer belly).
Thus getting your body fat down will help get your estrogen levels down. At the same time getting your estrogen levels down will help get your body fat down.
Click To Enlarge. Getting Your Estrogen Levels Down
Will Help Get Your Body Fat Down.
6. Be Mentally Tough
The final rule of fat loss is that fat loss requires mental toughness. Tell all of the slick marketers that tell you that fat loss is easy to go to h#ll. If it were easy, we would not be a fat nation.
Fat loss is hard and requires mental toughness. If you are weak mentally you will find it easy to skip workouts and eat junk food. You will watch five hours of moronic TV shows instead of getting your nine hours of sleep in. You will eat donuts instead of green veggies. Make no mistake about it, fat loss is hard and most people will always be fat as a result.
Accept this fact and develop some mental toughness. Without it you are doomed to fail. On a side note, anything worth having requires mental toughness and perseverance. Accept it, embrace it, and take charge of your life.
There you have it the new rules of fat loss. One final thing to think about is there is a big difference between fat loss and weight loss. You can lose several pounds and not lose any fat at all. On the other hand you can lose plenty of fat and not have your weight go down much. Do not use the scale as an indicator of fat loss. Get regular body fat tests done to track your progress. Every four weeks will suffice.
Click To Enlarge. Anything Worth Having Requires
Mental Toughness And Perseverance.
Sample HFT Programs
No article is complete without a sample training program. High Frequency Training (HFT) is an example of an effective program for building muscle and fighting fat. Start with four full body workouts per week for three weeks. Then have a back off week and move on to five full body workouts per week for another three weeks. Then take another back off week and resume with six full body workouts per week.
Any time you feel you are not recovering adequately, go back to four workouts per week. You may even have to take it down to three workouts per week from time to time. There is no generic fit for you. You must experiment and find your perfect fit. Be patient and persevere.
Beginner:
Days 1 And 4:
- A-1: Barbell Military Press: 3 sets of 6 reps
- A-2: Barbell Bent-Over Row: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- B-1: Barbell Squat: 3 sets of 8 reps
- B-2: Barbell Romanian Deadlift: 3 sets of 8 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- C-1: Ab Roller: 3 sets of 6 reps
- C-2: Slow And Controlled Sit-up: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Days 2 And 5:
- A-1: Incline Barbell Press: 3 sets of 6 reps
- A-2: Weighted Pull-Up: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- B-1: Dumbbell Squat: 3 sets of 10 reps
- B-2: Front Dumbbell Raise: 3 sets of 10 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- C-1: Side Bend: 3 sets of 10 reps
- C-2: Hanging Leg Raise: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Days 3, 6 And 7:
- 1-2 Mile Walks
Intermediate
Day 1:
- A-1: Barbell Military Press: 3 sets of 6 reps
- A-2: Barbell Bent-Over Row: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- B-1: Dumbbell Lunge: 3 sets of 12 reps
- B-2: Front Dumbbell Raise: 3 sets of 12 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- C-1: Ab Roller: 3 sets of 6 reps
- C-2: Slow And Controlled Sit-Ups: 3 sets of 12 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Day 2:
- A-1: Barbell Incline Press: 3 sets of 6 reps
- A-2: One-Arm Dumbbell Row: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- B-1: Dumbbell Squat: 3 sets of 10 reps
- B-2: Upright Row: 3 sets of 10 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- C-1: Side Bend: 3 sets of 10 resp
- C-2: Hanging Leg Raise: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Day 3:
- A-1: Dumbbell Military Press: 3 sets of 6 reps
- A-2: Weighted Pull-up: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- B-1: Barbell Squat: 3 sets of 6 reps
- B-2: Romanian Deadlift: 3 sets of 6 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- C-1: Ab Roller: 3 sets of 6 reps
- C-2: Slow And Controlled Sit-Ups: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Day 4:
- A-1: Barbell Bench Press: 3 sets of 6 reps
- A-2: Barbell Bent-Over Row: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- Front Squat: 3 sets of 10 reps
- Bodyweight Squat: 1 set of 50 reps
Day 5:
- A-1: Military Press: 3 sets of 6 reps
- A-2: Weighted Pull-up: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- B-1: Dumbbell Squat: 3 sets of 10 reps
- B-2: Front Dumbbell Raise: 3 sets of 10 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- C-1: Ab Roller: 3 sets of 6 reps
- C-2: Hanging Leg Raise: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Day 6 And 7: Rest
Advanced
Day 1:
- A-1: Dumbbell Shoulder Press: 3 sets of 10 reps
- A-2: Barbell Bent-Over Row: 3 sets of 10 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- B-1: Dumbbell Squat: 3 sets of 12 reps
- B-2: Front Dumbbell Raise: 3 sets of 12 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 15 reps on both exercises.
- C-1: Ab Roller: 3 sets of 6 reps
- C-2: Slow And Controlled Sit-Ups: 3 sets of 12 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
- Bodyweight Squats: 1 set of 50 reps
Day 2:
- A-1: Dumbbell Incline Press: 3 sets of 6 reps
- A-2: One-Arm Dumbbell Row: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- B-1: Dumbbell Squat: 3 sets of 10 reps
- B-2: Dumbbell Romanian Deadlift: 3 sets of 10 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- C-1: Side Bend: 3 sets of 10 reps
- C-2: Hanging Leg Raise: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
- Bodyweight Squats: 1 set of 50 reps
Day 3:
- A-1: Barbell Bench Press: 3 sets of 6 reps
- A-2: Weighted Pull-up: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to: 3 sets of 12 on both exercises
- B-1: Barbell Squat: 3 sets of 8 reps
- B-2: Barbell Romanian Deadlift: 3 sets of 8 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to: 3 sets of 12 on both exercises
- C-1: Ab Roller: 3 sets of 6 reps
- C-2: Slow And Controlled Sit-Ups: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
- Bodyweight Squats: 1 set of 50 reps
Day 4:
- A-1: Barbell Military Press: 3 sets of 6 reps
- A-2: One-Arm Dumbbell Row: 3 sets of 8 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to: 3 sets of 12 on both exercises
- Front Squat: 3 sets of 8 reps
- Bodyweight Squats: 1 set of 50 reps
Day 5:
- A-1: Dumbbell Bench Press: 3 sets of 8 reps
- A-2: Weighted Pull-up: 3 sets of 8 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to: 3 sets of 12 on both exercises
- B-1: Barbell Squat: 3 sets of 8 reps
- B-2: Front Dumbbell Raise: 3 sets of 10 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to: 3 sets of 12 on both exercises
- C-1: Ab Roller: 3 sets of 6 reps
- C-2: Slow And Controlled Sit-Ups: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
- Bodyweight Squats: 1 set of 50 reps
Day 6:
- A-1: Dumbbell Military Press: 3 sets of 6 reps
- A-2: Dumbbell Bent-Over Row: 3 sets of 6 reps
Do A-1 and A-2 in antagonistic fashion. One set of A-1, then a one-minute break and then a set of A-2. Long-term goal is to work up to: 3 sets of 12 on both exercises
- B-1: Dumbbell Lunge: 3 sets of 10 reps
- B-2: Front Dumbbell Raise: 3 sets of 10 reps
Do B-1 and B-2 in antagonistic fashion. One set of B-1, then a one-minute break and then a set of B-2. Long-term goal is to work up to 3 sets of 12 reps on both exercises.
- C-1: Ab Roller: 3 sets of 6 reps
- C-2: Slow And Controlled Sit-Ups: 3 sets of 10 reps
Do C-1 and C-2 in antagonistic fashion. One set of C-1, then a one-minute break and then a set of C-2.
Day 7: Rest