It's not just the low body fat number that's impressive, it's the total transformation of the way his body looks - and how fast he did it! The "Most Ripped" award James won is one of the most coveted prizes in the 49 day Burn the Fat Challenge. James said that he knew it was the basics that produced the most significant results - a calorie deficit and weight training, so he just dove in and started with the basics. This isn't just a super-ripped, super-fit guy here, this is one half of a super-fit couple!
Going into the Burn the Fat 49 day holiday challenge, I wanted to follow Tom's book that we had on our shelf. I did know that I needed to be in a good calorie deficit and I knew I needed to lift more than twice a week to maintain muscle. I think the results I achieved could have been procured with a little less suffering and hunger in the early part if I had spent more time studying. I heard that a common mistake was to underestimate how many calories you eat, so I made it a point to overcompensate.
As I got to lower BF% (below 6-8%) I discovered eating to maintain energy and lean body mass had become a lot more technical. I had expected at best to maintain muscle and was pleasantly surprised that my strength increased and I went up 50 lbs on my shoulder press over the 7 weeks. Since my wife Hannah was on the same program, meals were well-balanced, at least 30% protein, and with very few refined carbs. I used cardio mainly just to work on heart and lungs, not as much for burning calories, although I would go longer on cardio sessions if I thought I ate too much in a day.
As strange as this may sound, the last few weeks, the cardio seemed almost counterproductive.
Staying in frequent contact with people in the Inner Circle who were all heading in the same positive direction made staying the course absolute. The Burn the Fat Challenge is a twice-a-year event sponsored by Tom Venuto and the Burn the Fat Inner Circle. Join us for the next Burn the Fat challenge for the ULTIMATE in motivation and join us in the Burn the Fat Inner Circle to stay motivated and connected to positive people all year round.
WOMEN CLICK HERE and find out how you can get as lean as a fitness model or top figure athlete without starving yourself or getting "skinny fat!" Get lean or even ripped, with sleek, solid muscle!
High-intensity interval training (HIIT)sprint interval training, is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. Do the same exercises from Group A & Group B for at least 2-to-6 weeks before making a switch. I am 28, 5-10, 160 lbs (I think?), and Idk how much body fat % because Idk how to find that out although I would like to learn. Let's say I'm picking an exercise from group A and continually going up in either weight or reps every week successfully, do I continue until I find that no longer to be the case? DanHi, do you ever use gravity boots for any inverted exercise while hanging from a pullup bar? Gord HutchisonI noticed supersets for upper body but not lower ever thing for lower body ssems to be cardio or abs. The last time I made a comment I was pretty pumped about gaining muscle but, that was three months ago and I'm still on the same square.
This mysterious seed has been prescribed for everything from speeding up weight loss to boosting energy levels. A member of the mint family, chia seeds are rich in fiber and antioxidants, as well as essential minerals like calcium and iron.
The seeds are 20% protein, which exceeds the protein content of most other grains and seeds.


Chia seeds are also thought to help keep your waistline trim, by sucking up 10–12 times their weight, forming a gel in your stomach that can curb your calorie intake by making you feel full longer. Learn the kettlebell moves you need to burn more fat and pack on the muscle for a lean, ripped body.
Because of its shape, you can push, pull, and swing the kettlebell like nothing else and unlock a new branch of exercises that are impossible with the tools you have now. Follow these six best kettlebell exercises to add more muscle, melt more fat, boost your endurance, and move better. Stand shoulder-width apart with the kettlebell between your legs and the handle inline with the bony part of your ankles.
Use on your lower-body workouts to as the main lift or as an accessory exercise to the barbell squat or barbell deadlift.
The kettlebell swing is a fantastic exercise to strengthen your body and burn a ton of fat. With a correct swing, the kettlebell should reach around the height of your belly button or chest, no higher.
Just 49 days before his "after" photos were snapped, James was 25.6 pounds heavier with 16.1% body fat! It's almost always those last 5 to 10 pounds of stubborn body fat that are hardest to get rid of, so most people - even if they manage to get "semi-lean," they never get all the way to ripped. It was later that he started to study the system and fine-tune the details like the exact grams of carbs, the nutrient timing and so on. James' better half, Hannah, was the overall winner of the first ever Burn the Fat holiday challenge back in 2009 (which also won James a trip to the Caribbean - it was a trip for two, naturally).
James and Hannah are a great example for their four children and a testament to the power of having a support partner. The problem was I hadn't read that book yet for myself, I only knew the basics from my wife who thoroughly read it two years earlier.
Since I never used supplements before, I didn't want to start and I was glad that Tom's program doesn't push supplements (although for the last week, I had one protein shake an evening). By the end of the challenge, I think I was much closer to Tom's exact system and wish I had got into it much sooner. I didn't measure or weigh food, but we would talk about meals and roughly add up the total calories and then I would portion out what I thought I should eat. If I felt like I ate too much for one meal, say like a Jim Beam burger, I would just eat less after to make up for it.
So this is where the macronutrient proportions and more frequent meals I was reading about became much more critical. I noticed my resting heart rate dropped as low as 42, which actually seemed kind of scary, even though I know that's a sign of high cardiovascular fitness. It seemed like I was eating to have energy to lift weights and the way I was lifting weights (with so many supersets) was already a cardio workout. The 'original' 49-day challenge running across the holidays starts Every November before Thanksgiving and finishes in Janauary as we bring in the new year.
Join thousands and thousands of "burners" from over 152 countries in a fitness movement that is growing bigger and stronger ever year - Burn the Fat, Feed the Muscle! I want to put on muscle and, yet, I gained a pants size recently for the first time in my life, about which I am admittedly nervous. Although few studies on chia seeds have been done with humans, there are a few properties that make them a food worth incorporating into your diet. They are the richest plant source of omega-3s, although mostly in the form of alpha- linolenic acid—the type that takes your body a while to convert to the preferred DHA or EPA that comes from fish—so we still recommend eating fish at least twice a week.
They also slow the digestive process that breaks down carbs and converts them to sugar, which means fewer carbs feeding the fat cells around your midsection.


Not only will you generate more power, build more lean muscle, and spike your metabolism, but you’ll also improve your balance and stability. You’ll improve your body quickly and build the foundation for every other kettlebell exercise.
It develops tremendous power in your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift.
Then, hike the kettlebell back between your legs like a center in football and explosively drive your hips forward. And surprise surprise, she returned this year and landed squarely among the top 10 women's finalists!
Just as his wife has continued her fitness journey two years after her first foray into the transformation contest world, James has made lifestyle changes and he swears he will never have a belly again.
One thing I noticed was that the last week, my hunger was so much less than I expected, I almost felt like I was cheating.
I didn't plan any high (refeed) days, just a few higher calorie meals here and there, although I still kept it under maintenance for the day even then. When I spread out the intake and got the proportions better balanced (especially bracketing carb intake around lifting after workouts), life got a lot more tolerable. I saved a good dirt moving project for a retaining wall at home for the evenings of the last week. These short, intense workouts improve athletic ability and condition, increase metabolism, and burn fat WAY faster that traditional cardio. I'm asking only because I feel as though I'm neglecting valuable exercises by, say, doing barbell press and not doing, say, dips, just because they're both apart of group A. It also ingrains a good hip-hinge—the process of bending forward at your hips while keeping your lower-back flat and bending your knees slightly—necessary in almost every kettlebell move. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat.
Start with the kettlebell deadlift first—it will build a great foundation and teach good technique. At the bottom of the swing, your torso is too upright and your knees are too far forward: it looks like a squat. I went with more deficit or even a longer duration without food if needed to maintain the deficit. After that, I would burn any remaining scrap energy with about 16 minutes of cardio (trying to keep my lungs burning and at least a 170 heart rate if there was energy for it). It took my mind off food, it was productive, and it burned a lot of calories in the final fat stores that didn't want to go.
Instead, use a towel swing: wrap a towel around the kettlebell handle and grab the ends of the towel. Since lower didn't take as long as upper days, I mixed in whatever extra I thought I missed. Can I follow the muscle buiding on day one or wait until I have lost weight before starting?
Click Here to lose weight (burn fat) and build muscle at the same time but… Start here If you're extremely overweight.



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Comments »

  1. Author: EleqantniY, 04.06.2014 at 15:12:44

    That innocent plan you started a few weeks ago is now high quality.
  2. Author: BOREC, 04.06.2014 at 13:53:27

    More than their work out, seem completely unfocused and are your.
  3. Author: Koshka, 04.06.2014 at 20:28:35

    Isn sufficient you can try reducing carbs.