So many times when a special occasion is round the corner, we realize how good it would have been if we were just a few inches slimmer. There is so much online advice on how to best lose body fat while building muscle simultaneously.
Actually, my workout philosophy is evolving constantly and I am on a journey myself when it comes to my physical transformation.
That said, however, I can share some of the lessons I have learned since I started in March 2012.
I started out using McGuff`s BBS Big 5 Workout as a template to which I added some additional exercises such as pullover, leg extension, curls, chins, dips chest fly – each exercise done on MedX machine exclusively.
Later in 2012, I got access to student house gym key and I gradually started incorporating free weight exercises – in particular I got enamored with the deadlift (both barbell and trapbar). I will say this: BBS is a great starting point as its focus is mainly on big compound movements that engage much of the musculature.
I currently focus on the deadlift, front squat, incline DB press, barbell rows, chins, shoulder presses and will throw in assistance exercises for isolated muscles at the end of each workout (i.e.
If your goal is to put on some mass bodybuilding style: increase the volume, slightly decrease the intensity and train CONSISTENTLY 3-4 times a week focusing on ONE big movement + assistance each workout.
Train consistenly for 2 years, eat well, sleep a lot, and if you are a human being: you will see great results. If any of these three varibles is lagging behind, you will notice in terms of lacking results. Take more days off in between workouts – and sleep and destroy a lot of food on these days. My weight has been plateauing for the last 6 months but the quality of lean mass and strength has improved after adding in the gymnastics ring workouts.
I thought I’d wait for your update, but then again, it could take longer than two weeks due to tight schedule, etc, so I will post before that. Aside from supplements, I noticed that you didn’t mention exercises that target specifically the abs.
However, as of Jan 2014, I have seriously taken up the challenge of mastering the front and back lever on gymnastic rings.
Doing crunches and shit like that put a motherfucking load on your spine, so I never did direct ab training. About Stephan I am a 25 year-old guy currently pursuing a MSc in "Biomedical Engineering" . I am a biohacker who aspires to become better each day through self-experimentation, optimising fitness & nutrition, and mastering useful skills.
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Clipping is a handy way to collect and organize the most important slides from a presentation. Losing body fat is not the easiest of propositions; just ask anyone trying to lose that last ten pounds. But just how much body fat should be lost to achieve the kind of definition that accentuates the separation between muscle groups, and highlights that all-important abdominal area? Losing the last 10 or so pounds of body fat is generally a hard thing to do, and the reasons for this are many and varied. Let us examine the most effective ways the severely overweight through to the advanced trainer can lose unsightly body fat. The following methods can be used together or separately, depending on the goals one has, or the fat-loss stage they are at. If you're severely overweight, it is probably best to start your fat-burning phase with low-intensity aerobics and weight training, to ensure your body is not placed under undue stress at this early stage. Moderate aerobics are likely to burn a greater amount of body fat if the intensity is kept at around 70 percent of maximum heart rate, and taken beyond the 30-minute mark (with one hour being the eventual goal). With weight training, high repetitions with moderate weights would work best for an obese client during the initial stages of training. Good fats such as the omega-3 and omega-6 fatty acids will actually have a fat-burning effect, as they enhance metabolic function (the metabolic rate is an indicator of how the body uses stored energy).
Complex carbohydrates will generally maximize the fat burning effect as they stimulate the metabolism.
Strategically cutting back on carbohydrates means eating specific carbs at certain times to achieve a fat-burning effect.
Complex carbs include brown rice, beans, oats, and potatoes, and their use is to be encouraged. A third type of carbohydrate, fiber, which can be found in high-wheat foods and certain fruits and vegetables, is an important one for fat loss because it increases feelings of fullness and pushes fat through the system to be eliminated. One school of thought has it that training aerobically directly after weight training, or first thing in the morning, will stimulate greater gains in fat loss. HIIT (High intensity interval training) is an advanced form of aerobics designed to strip body fat at a faster rate.
HIIT (High Intensity Interval Training) is an advanced form of aerobics designed to strip body fat at a faster rate. As the name suggests, HIIT requires training at high intensity (near maximal) for a series of intervals, before backing off to a lower work rate.
Generally the extra calories will not be stored as fat as long as the high-calorie days are limited to a certain period and are promptly followed by the lower-calorie days. This strategy is best practiced when aiming to lose that remaining five to ten pounds of fat, and when a person is in reasonably good shape to begin with. A greater degree of excess fat would probably require consistency in terms of low-fat, low-calorie eating, as will be shown in the success stories featured later in this article. In most of the weight loss success stories I have read, one common theme emerges: a higher than normal water intake is crucial for fat loss.
Unfortunately the liver also has to work on behalf of the kidneys (if the kidneys are water-deprived), therefore lowering total liver productivity, which has deleterious consequences for the fat-conversion process. A combination of methods is needed for those who have a significant amount of weight to lose.
Exercise moderately with aerobics (walking or cycling) and weights (12-15 repetitions, gradually increasing the intensity as weight is lost. The best strategy would be to gradually drop excess body fat through a combination of low-intensity and high-intensity training, coupled with a sensible eating approach.
Exercise moderately with aerobics (a combination of walking, cycling, and rowing) and weights (8-12 repetitions), while incorporating the occasional HIIT session after the first few pounds are lost. The smooth stage could be defined as a puffy appearance with a small amount of visible body fat (around 11 percent in men and 15 percent in women; about 10 total pounds to lose to become "in shape"). This look would probably be regarded as normal and healthy, but there is an absence of muscle definition due to a thin layer of fat—the off-season bodybuilder is usually at this stage. For those who only have three or four pounds of fat to lose in order to reveal a ripped, muscular physique, it is probably also best to do HIIT, as this should more effectively rev the metabolic rate while one is at an advanced fat-burning level. For the out-of-shape beginner, HIIT might be overkill, but for the in-shape, advanced trainer, it could prove to be perfect because it's an effective way of improving an already efficient metabolism.
One of the worst practices when wanting to lose weight, drinking alcohol will not only add empty calories but will reduce appetite and lower testosterone levels for up to 24 hours (testosterone helps to burn fat).
After alcohol is consumed it is converted into a substance called acetate, which is used in place of fat for energy, thus helping the body to maintain its fat stores1. Fat-burning supplements can have a thermogenic effect on the body, which causes fat to be burned at a faster rate. As an active martial artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance his own progress.
If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat.
If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame.
Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously. I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first. If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles.
For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements. In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb.


Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has? I’m not a big fan of using weight when it comes to building a certain amount of muscle. The better way is to measure your body parts to see if there are any major areas of improvement. You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger. I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle. My overall goal is to get to 190 at 10% body fat, so to get to the point, would going up in weight to about 210 lbs and then cutting be more effective than going up to about 14 or 15% body fat and then cutting not to allow my body to become too accepting of holding onto bodyfat. To answer your other question about adding bulk, yes, adding some fat is ok at 10% body fat, just want to be careful, that’s all. After changing your body fat percentage from the high teens to the low teens, hitting a plateau is almost expected from my experience. 2) Add more intensity to your exercise program – You may want to first take down the volume of exercise down a little for a couple weeks to gain your bearings, but then whatever you have been doing, take it up a notch either in terms of volume, or intensity.
Be sure you are drinking enough water and getting enough sleep, which can easily effect your results. For the answer to your second question, I could write a book on it, but in the meantime, i just added this article so that you can appreciate the difference between maintenance vs. Hey Marc, I’m 15, a male, and I am 5 feet 3 inches tall is 122.4 pounds too much wait for me ?
Thanks your site is amazing and can you do a pull up video on how to do pull ups properly and how to get from one pull up to 20 pull ups?
After reading several of your articles I’m really understanding the science of getting lean alot better. Hey Devin – I suggest you check out some of the motivational articles under the motivation category (top right of this site there is a box which has the categories tab). I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days. Can you read the message that I sent you on You Tube (PolishBob96), the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid? Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time. Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly! Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions. For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day ?
You also may consider my BuiltLean Program for a structured approach to getting the body you want. I started to change my diet and exercise 10 weeks ago because my husband and I booked a cruise. I wish I could say there is a magical pill that makes you lose body fat over night and gain muscle over a week but there is not (that I know of, ha)! I worked out twice a day, 6 days a week for the 6 weeks that I was working with my trainer. All of the different opinions on nutrition and exercise are numerous and can be very confusing to new readers.
From then on I alternated between MedX machine workouts and free weights workout which amounted to roughly 3 times per week, usually in the evening.
If you want to feel better in general and have max outcome with minimal time investment: BBS is great.
You will stagnate at some point using the same protcol, that`s where you start looking at has worked best for your body and start refining your training phisophy. He provides a template but you need to work out the nitty gritty details yourself that work specifically for you. Ok, it could have been more considering it’s your first 6 months of lifting but then again you are putting in the hard work but not allowing your body to supercompensate enough. Even with single digit bodyfat percentage, your ab definition seems to be better than someone that would just train their abs indirectly with squats, deads, etc (as one would assume from your post).
Recently, I have incorporated ab rollouts on a wheel – activates your entire core like crazy. He’s a beast and super creative with building equipment or not using any equipment at all. Last time I checked my BF% was on a doc, made with a fat caliper with medical precision (not that plastic shit you can find on eBay), and got 6.97, but I suspect that percentage was a bit higher at the time and even more by now. With a Polish family background, I grew up in Berlin, lived in London, Vancouver, Copenhagen and currently in Medellin, Colombia.
Let's examine the most effective ways the severely overweight through advanced trainer can lose fat.
It often seems as if the more persistent a person is, the harder this stubborn body fat is to lose.
When significantly overweight (over 25 percent body fat in males and 30 percent in females), it is best to work moderately as a way in which to gradually ease into a higher-intensity program.
It is important to remember that lower-intensity weight training and aerobics should both be done in the same program to maximize results. For weight training, all body parts should be targeted with basic exercises that work larger muscles. This stands to reason, as the body will typically burn carbohydrates for fuel and use protein for repair.
Complex carbohydrates will generally maximize the fat-burning effect because they stimulate the metabolism without causing the outpouring of insulin, which causes greater fat storage. However, the short-burst simple-sugar carbohydrates are to be avoided during a fat loss phase, as they can cause a large insulin spike and resultant fat gains. Simple carbohydrates can be eaten directly after training, as the body will more readily store them as glycogen, not fat, at this stage. The idea is that glycogen stores will be depleted at this time and therefore fat will be used directly for fuel.
Although not for everyone, as it can be very demanding, HIIT is one of the more effective fat-loss methods for the intermediate to advanced trainer.
The interval can last anywhere from 10 to 30 seconds, and the entire session might last only 20 minutes, depending on the stage (both in terms of fat storage and fitness level) one is at. The higher-calorie days are not open invitations to pig out on all manner of forbidden foods, but should be comprised of clean proteins, carbohydrates, and fats. If the client is overweight, the higher-calorie days could sabotage their weight loss due to a more sluggish metabolic rate. Water intake is important for fat metabolism because it helps the liver perform the function of fat conversion for energy purposes.
Although it doesn't directly burn a greater number of fat stores than aerobics, weights will build muscle, which in turn will increase the metabolic rate 24 hours a day.
These are the people who typically need to lose around 40 pounds of fat before they even consider achieving muscle definition. Typically they are holding around 20 pounds of fat and have a body fat percentage of around 17-18 percent in males and 25 percent in females. Having predefined goals and a progress diary will help your client stick to their plan, and allow for a greater degree of accountability. For fat loss, all the right steps need to be taken at the right times to realize this goal.
Having someone on hand to lend support and expertise can really make the difference for those who are struggling with their weight-loss efforts. It is important to realize that these are supplements that can help if they are used in conjunction with an adequate diet and training regimen.
She added to the definition of motherhood and represents a growing movement toward healthy living! See why she committed to the hardest goals of her life, lost 32 percent body fat, and 107 pounds in one year!
I have been active for years, but this is the first time I have taken a workout regime seriously. How long should a person do this, and when do we know that all of the fat is gone we don’t have to focus on getting rid of the fat and when all of the fat is gone do we have to do any workouts on getting rid of fat or just focus on building muscle again? I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target.


I wanted to look and feel confident in my swim suit while I was on the cruise and that was my purpose for working out and eating clean. Mainly because diets do not work the same for everyone, just because it is working for me doesn't mean it will work for everyone. We ransack all the stores only to get one dress that would hide all the unmated flab on our body. This is the exact moment when one is struck with a new ambition that of losing body fat as quickly as possible.
Over the past year I have immersed myself in these fields with the intent of finding the most optimal plan for MYSELF from various nutrition and fitness experts. Following this protocol for a good half year I made great gains working out no more than 2 times per week. I’m also an student and sometimes exams and shit leaves me so fucking stressed by the end of the day. Specially my lower abs, which coupled with seating a few hours a day give me a little bit of anterior pelvic tilt. Whether your goal is to get into top shape for a bodybuilding contest or to look good for the beach, fat loss is arguably the biggest incentive to train. The best ways to lose fat are often dependant upon the level one is at, so it is best to plan accordingly. Combined, they may stimulate the metabolism to greater heights, therefore enhancing fat loss on a larger scale. The best strategy for these people would be to lose weight slowly with a realistic, longer-term approach. As will be shown in the following success stories, the individuals unwaveringly stuck to their plan and achieved their fat loss goals—they were consistent.
The best personal trainer is the one who has the right amount of knowledge and who knows how to plan a program for the specific needs of their client. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption.
I am curious if you have any tips for breaking through a barrier like this in your workout regime. I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering.
It’s not nearly as frustrating to add some fat with the muscle now than it was when I was heavier. When I did this I had so many people come to me with there opinions because people are either for or against fasted cardio.
Since I was training for a show I really needed to build my legs and butt which is why I did them 3 times a week. I started on the one my trainer told me to take and I really don't like it very much so once it is gone I will probably look for another one. I have problem with eating super quality, organic food, it simply doesn’t fit in my schedule.
I want to take your advice against bulking, but I am not sure what regimes are good for developing muscle mass without necessarily going through the bulking phase.
I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks.
Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach.
Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced. My personal opinion is everyone is different, it may work for some people but not for others. I eat potatoes as much as I can, eat white rice as much as I can, but without a controlled diet, I’m unable to force feed myself for longs periods of time. My problem is that I am second guessing my workouts and diets now, and I want to know what the best options are for me at this point. I read that your body can burn fats in place of carbs and it won’t raise your blood sugar.
I think it was the main cause for dropping body fat percent fast and for ripping me out for the competition and I highly recommend it. Or someone could try my diet plan expecting to gain muscle and gain weight because they are not working out enough with the diet plan. You can begin your plan of losing weight with 5 tips here that will give you the natural weight loss. I’m very lean everywhere except for my belly they guy who did the measurements thought it was a little odd how lean I was everywhere except for my belly. The first few days it was hard and I could only do like 30-45 mins but I slowly worked my way up to the full hour and stuck to it. I have just started this approach with the diet to lose the last bit of fat to get ripped, ( already a devout gym rat doing HIIT three times a week with weights 2-3 times a week). But I can give you tons of helpful tips that I use for my diet!I currently eating 6-7 meals a day. And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume.
But I would LOVE your advise in what I can do to achive a decent toned body (im not picky), what I should change and keep. One thing in your get ripped article that you didn’t mention is the type of carbs to eat? I wanted to make sure there was no way I would look back and say I wish I would have followed that better. There is no way I can sit at one machine for a full hour so I found it more beneficially to switch between machines. I am afraid even with high protein and high fat, with little to no carbs I may burn muscle!
Since I am eating meals every two hours I am usually not hungry in between meals and do not need snacks. Eat more dairy: Research has proven that people who take at least about 3 to 4 servings of low fat dairy throughout the day, burn 70 percent more fat than those on a low dairy diet.
I get my protein HERE, I get it from Arbonne because I think theirs taste great and since I am signed up for Arbonne I get a discount which is awesome when you are buying lots of protein.
Eat protein: While an overdose of protein is a bad idea, having it in reasonable amounts will only help you to burn more proteins and lose that extra fat from the body. The best way to take advantage from protein intake is including it in small amounts in every meal. Our digestive system uses more energy to break down proteins than any other nutrients, revving up the rate of metabolism.
It also increases your resting metabolism, which refers to the calories you burn while sitting, or when the body is not in motion.
I was wondering though how long after you complete your fasting workout do you wait to eat after? One major reason for this could be an under-active thyroid gland, or what we generally call as hypothyroidism. I have just started that recently but I'm a little lost about how long after to eat something.
Thyroid is the gland that controls the metabolism of the body, so if your body is showing the inability to lose weight, it’s time for a thyroid test. I usually brought a protein shake with me and would drink that on the way home then eat breakfast as soon as I got home! I am so inspired by all of your hard work and am hoping I can get my body as ripped as yours and I'm following your weekly workout schedule!
I have a low body fat percentage so am trying to build muscle now!Are sweet potatoes and brown rice the ONLY carbs you eat? I set a goal to become more healthy and to be toned and fit and I think that I accomplished just that! Something people don't realize is it is just as hard as for thin people to gain as it is for overweight people to lose. I do realize that I blog to the public and so any one is welcomed to comment here but please realize that every body is different, make sure when you make comment in the future it is positive.



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