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High Intensity Conditioning Methods

04. Jun, 2010 28 Comments Fat Loss, Strength & Conditioning

Here is part 2 of the recent interview I did for Craig Ballantyne. Click HERE for part 1.

Craig Ballantyne: Tell us a little bit about some of the unique conditioning that you do? Obviously you’ve got the prowler, you guys do sprints, but what else do you have in Renegade Gym that you guys do?

Jason Ferruggia: First of all, it should be noted that not everyone needs to do conditioning. Typically the most explosive athletes do the least amount of conditioning. These would usually be throwers. But if [...]

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Fat Loss for Weaklings

13. Mar, 2010 13 Comments Fat Loss

Let’s say you’re training someone who’s fat and weak but their goal is to get lean. They aren’t obese but they have 25-35 pounds to lose. Pretty much like every average American. Since fat loss is the goal you might be inclined to put them on a typical “fat loss workout.” This means that they would do a total body, circuit style workout, alternating upper, lower and full body exercises with moderately high reps (8-20) and minimal rest periods (0-60).

Sounds like a decent plan.

Except for the fact that they are [...]

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3 Keys to Losing Fat & Maintaining Muscle at the Same Time

23. Feb, 2010 1 Comments Fat Loss

Guest Post by Brad Pilon

There are three main keys to losing fat and gaining muscle. If you’re missing any of these you will most likely fail in your attempts to build a lean muscular body. So what are they?

1) Eat Less Calories than you burn off

2) Resistance Training

3) Eating enough protein to maintain muscle mass

That’s as short and sweet as I can put it.

Any diet can work as long as it gets you to eat less calories than you burn off. The key is to find a diet that suits [...]

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7 Ways Fasting Can Rev Up Your Fat Burning Furnace

02. Jan, 2010 22 Comments Fat Loss, Nutrition

By Brad Pilon

Flexible intermittent fasting is becoming a very popular way to use your body’s natural ability to burn lots of fat in a short period of time.

Here is a list of the ways that flexible intermittent fasting will turbo charge your fat loss.

1. Increases Fat Burning Hormones
Hormones are usually at the root of most of your metabolic functioning, and fat burning is no different. Growth Hormone is the most important fat burning hormone in your body. Fasting pushes growth hormone production into high gear and this makes your fat [...]

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You Already Knew That

28. Dec, 2009 25 Comments Fat Loss, How to Build Muscle, Motivation, Strength & Conditioning

It just wouldn’t be Christmas if I didn’t get at least a dozen random fitness related questions per week from strangers, family members or long lost pals at holiday parties. Kinda like the exchange I had with my old friend Kevin last week…

“Hey Jay, good to see you, buddy. Glad you’re here, I have a couple questions for you.”

“I probably don’t have the answers, but fire away.”

“My shoulder’s been killing recently right here, when I bench press. Here, feel this clicking thing it’s doing,” he says as he places my [...]

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5 Killer Conditioning Drills

08. Dec, 2009 15 Comments Fat Loss, Strength & Conditioning

Riding a stationary bike sucks. Sure, it’s convenient and often the only option for a lot of people, but let’s be honest; enduring 30 minutes of water boarding would probably be more fun. If you can ride a stationary bike, you can ride a real bike; and that would be a much better choice. Sprinting would be far superior to either of those. Doing so on a hill or with a sled or Prowler is often even better. Below are some of my favorite conditioning drills that I do myself [...]

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3 Great Reasons Why Intermittent Fasting is a Good Idea

07. Dec, 2009 13 Comments Fat Loss, Nutrition

Guest Post By Brad Pilon

You may not have heard of intermittent fasting, and so you may not know why it can and should be a part of your workout and fat loss plan. Intermittent fasting is the practice of abstaining from all but water for a period of usually 24 hours to help with the goals associated with fat loss and weight loss in general. The way in which it helps in this arena is by cutting out a full days caloric intake, while still being able to maintain a [...]

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The Main Ingredient

16. Nov, 2009 83 Comments Fat Loss, How to Build Muscle, Motivation, Strength & Conditioning

“Victory is reserved for those who are willing to pay its price.”
– Sun Tzu

Did you know that you can get down to single digit bodyfat and look like an elite level pro athlete in just three easy, twenty minute workouts per week? And you can do it while eating whatever you want? It’s true…cuz I heard it on the radio… and read it on the internet.

Eight minute abs. That’s right folks, in just eight minutes a day you can get the abs of Cheik Congo (pictured). All it [...]

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The Death of Intervals

09. Nov, 2009 16 Comments Fat Loss

Today I have a guest post from my friends Mike Roussell and Alwyn Cosgrove who just launched Warp Speed Fat Loss 2.0.

Mike: Thanks for taking the time to do this interview. First so we all have some perspective, how long have you been a trainer?

Alwyn Cosgrove: I started training people in 1989. Actually 1987 if you count teaching martial arts classes. In 1995 (after college) I went full time. Since day one I’ve been very particular about what I do. I track and tweak everything. When we opened Results [...]

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Burning Fat While Gaining Strength

14. Jul, 2009 46 Comments Fat Loss, Strength & Conditioning

Question: Jay, I just lost 25lbs of bodyfat and now my main focus is on getting strong and lifting heavy weights. I still want to continue getting leaner but the main focus is on strength right now. What kind of adjustments do I need to make in my training and diet?
Mike Flynn

Answer: Mike, if you want to keep burning fat the diet needs to remain tight. The majority of your carbs (50% or more) should come from veggies, about 25% from fruit and the remainder from brown rice, sweet potatoes [...]

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