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Archive | Fat Loss

Bigger, Stronger, Leaner, Healthier- At The Same Time?

21. Sep, 2010 21 Comments Fat Loss, How to Build Muscle, Strength & Conditioning

By Eric Cressey

I’ve loved reading Jason’s stuff ever since we first connected back around 2003 because his roots – like mine – are in training athletes. Getting guys bigger and leaner was always great, but at the end of the day, it was about improving performance and keeping guys on the field, ice, or court.

That’s not to say that athletes can’t have their cake and eat it, too, though.

In other words, gaining muscle mass, dropping body fat, improving performance, and staying healthy aren’t mutually exclusive goals. We do it [...]

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Fat Loss for Advanced Lifters

20. Sep, 2010 25 Comments Fat Loss

Question: Jay, I know we have touched on this in the past (the optimal way to lose fat, while holding onto as much muscle as possible). However, lately I have had a chance to look at some different fat loss programs and wanted to get your feedback.

From past forum discussions in the past it seems like the main components of a solid program for fat loss while maintaining muscle are:

1. Diet
2. Conditioning Short intense -(Hill Sprints, Jump Rope) and Walking in the morning
3. Lifting heavy with basic compound movements 5-8 [...]

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Gaining Muscle & Losing Fat at the Same Time: Is it Possible

16. Sep, 2010 0 Comments Fat Loss, How to Build Muscle

By Tom Venuto

“How can I gain muscle and lose fat at the same time?” That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The problem is, when you ask it, you get all kinds of conflicting answers – even from experts who are supposed to know these things. So what’s the deal? Is it really possible to lose fat and build muscle simultaneously?

Short answer: Yes it’s possible to gain muscle and lose fat at the [...]

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Build Muscle to Burn Fat

20. Jul, 2010 9 Comments Bodyweight Training, Fat Loss, How to Build Muscle

Guest Post by Scott Sonnon of Tactfit Commando

We’ve known for years that muscle tissue is highly active metabolically, and it helps us burn more calories during the day. So more muscle equals better fat burn, right? Unfortunately that’s only partly true — and not to the extent we once believed. A pound of muscle is now thought to burn an extra 6 calories per hour (as opposed to the 25 or more per hour we once believed). You’d have to pack on an awful lot of beef to make much [...]

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Hill Sprints For Fat Loss

19. Jul, 2010 30 Comments Bodyweight Training, Fat Loss, Strength & Conditioning

If you know me you know I like to keep things simple. I’m a big believer in the 80/20 rule. Focusing on too many things and making too many changes at once is always a recipe for disaster and will undoubtedly lead to lackluster results.

So when people ask me for some tips on how to get lean I tell them two things- diet and sprint. Pretty simple stuff.

Diet is really 80% of getting lean but that’s another topic entirely. Today we’re simply gonna focus on hill sprints for fat loss. [...]

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Top 5 Fat Loss Myths- By Chad Waterbury

16. Jul, 2010 9 Comments Fat Loss

Since there was quite a bit of interest in and positive feedback on Chad’s fat loss system I decided to get him to write a quick article for us today on the top 5 fat loss myths.

Check it out…

Fat Loss Myth #1: Low intensity cardio is great for burning fat and boosting endurance.
Jogging for an hour is a complete waste of time. So is any form of cardio that forces you to do the same repetitive movement over and over. When your muscles have to continuously contract for 30, 45, [...]

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Fat Burning Nutrition- Chad Waterbury Interview Pt. 2

13. Jul, 2010 7 Comments Fat Loss

Jason Ferruggia: What are your top three fat burning nutrition tips?

Chad Waterbury: The first step is to feed your body more nutrients and fewer calories. There’s really no way to get around the fact that burning fat requires you to give your body fewer calories than it needs. But where people really mess up is with their food choices. Most guys don’t get enough of certain key nutrients to feed their anabolic hormones even when they’re eating to bulk.

So when they drastically cut calories their metabolism shuts down because they’re [...]

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Fat Burning Tips- An Interview with Chad Waterbury

12. Jul, 2010 16 Comments Fat Loss

About three or four years ago Chad Waterbury and I connected for the first time through our mutual friend, Alwyn Cosgrove. Over several Jack & Red Bulls at a bar in Santa Monica, we discussed training for hours on end. Despite the fact that we went into the meeting with seemingly very different views and theories, we concluded that we agreed much more than we disagreed. Since that night Chad’s become one of my good friends and we discuss training on a weekly basis. He’s one of the guys I [...]

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Optimal Program Design For Muscle, Strength & Power

13. Jun, 2010 6 Comments Fat Loss, How to Build Muscle, Strength & Conditioning

In part 6 of my interview with Craig we discuss how I set up programs in order to maximize muscle building, strength & power development, conditioning and overall tissue and joint health.

Craig Ballantyne: Can you walk us through a typical Renegade style training session. Is it always goingto be total body training with conditioning at the end?

Jason Ferruggia: More or less. We don’t really isolate muscles and every workout involves the total body. There may be an upper or lower focus on certain days but we are still using exercises [...]

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Athletic Fat Loss & Three Days vs. Four

12. Jun, 2010 9 Comments Fat Loss, Strength & Conditioning

Here’s the next installment of my interview with CB…

Craig Ballantyne: Now, I know you don’t specialize in fat loss, per se, but over the 15 plus years of training people, what have you noticed and what lessons have you learned from training athletes that might help average people and some of my readers lose fat more efficiently?

Jason Ferruggia: Athletes that train intelligently always seem to be able to get down to single digit body fat fairly easily. Then you have the average guy going to the gym struggling and he’s [...]

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