Need To Lose REAL weight???Discover How An Overweight Teenager Got Down To 4% Body Fat and then taughtthousands of men and women to lose their unwanted fat. Losing Body fat can be a difficult thing to achieve, even for people who dedicate countless hours to dieting and working out in the gym. You need or want to lose weight, and you don't want it to interfere with the rest of your life. You achieve effortless, permanent fat loss by applying the easiest and most practical way possible.
You get the body you've always wanted, without spending countless dollars and hours in the gym. These days, I maintain 4% body fat and am what most people describe as "shredded." Maybe your goal is not to be shredded and have 4% body fat, but I can help you to achieve your perfect body weight. Like I said before, I am my own proof, as well as hundreds of successful clients and thousands of success stories around the world, in over 15 years of personal training. I have had countless conversations with clients, friends, and acquaintances about the role that genetics play towards fat loss.
When it came to understanding how the body uses and burns fat as a source of energy, I had to learn the hard way. The reason that so many diets come, go and fail is because they trick people into thinking that they have lost weight. Water and muscle can be replaced just as fast as it was lost, which is what occurs in yo-yo dieting.
With reaching your desired weight, comes untouchable confidence which breeds success in every area of your life. The information and secrets that I will reveal in my book, are the result of many years of research, study, and personal experiment. Stick to the following workouts for a full six weeks while keeping your diet clean, and that shredded body you could never achieve through endless cardio sessions will be yours very soon. If we had a dollar for every well-intentioned person who's centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat. Enter HIIT 100s, M&F's most efficient program to date for whittling away stubborn body fat in a short period of time.
For those of you who aren't familiar with HIIT, it involves intervals of high-intensity exercise (such as running at 90% of your max heart rate) followed by low intensity (walking at a moderate pace) or complete rest. HIIT was originally developed by track coaches to train runners, but it has crossed over to the fitness industry due to its fat-burning benefits confirmed many times over in scientific studies (see "HIIT Findings"). The major reason HIIT works so well for dropping body fat is due to the greater calorie burn (or EPOCa€”excess post-exercise oxygen consumption) that's maintained after the workout is over. When most people think of HIIT they think of it as applicable only for cardio, yet it can also be used in weight training. For this HIIT 100s program, I've combined HIIT not only with weights but also with two very popular, intense, and effective weight-training techniques: German volume training (GVT) and Hundreds training. Three sets of one or two more exercises and you'll be done with that muscle group for the day. On HIIT 100s sets during Weeks 1-3, when rest periods are 30 seconds or more, perform the first three sets of 10 as fast and explosively as possible.
During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply complete the 100 reps. On HIIT 100s exercises, select a weight that's equal to 50% of what you could normally do for 10 reps.
For example, if you don't know what your 10RM is on the bench press, do bench as the first exercise in your chest workout, aiming for a weight that allows you to complete exactly 10 reps, then follow with your typical chest routine.
While the major benefit of this program is rapid fat loss, the fringe benefits are just as impressive. Another obvious benefit of doing 100 reps with progressively shorter rest periods is increased muscle endurance, which will boost your conditioninga€”a big advantage if you play sports.
When you go back to your regular regimen, where you're resting a couple of minutes between sets, your muscle recovery will be quicker, thus allowing you to get more reps with the same weight on successive sets and delivering a greater stimulus. Body War Nutrition Body Shred Fat Burner powder come in a 32 serve tub loaded with fat burning and weight loss ingredients to make you shredded, Body Shred comes in great flavour and is ready for shipment at Rock Hard Supplements. 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. A co-worker and I decided we needed to lose some weight, so we started a friendly bet where at the beginning of every month we would weigh in and who ever lost more weight the other person would owe that person a dollar for every pound difference.
Be Smart About Incorporating Muscle Confusion And Isolation Training, But Without A Solid Nutrition Plan Your Results Will Be Minimized.
And one last comment for everybody - but especially for us old folks - make sure you warm-up well before going heavy. Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for? I have literally helped thousands of people (men and women) all over the world to achieve their personal weight loss goal and understand the scientific way their body works when storing or losing fat.
It's difficult to see my body fat because I am wearing baggy clothes to cover myself and hide my weight. When the truth is derived from proper scientific research, achieving the body weight that you desire is inevitable.
No matter what your history, living circumstances, or daily commitments are, shredding fat is the outcome. Applying the principles that force your body to lose fat naturally can be understood quickly and implemented as soon as today. Most people, find they have even more free time because Shred Body Fat encourages you to spend minimal time in the gym.
The good news is that when you're burning fat everyday on autopilot, it is only a matter of time.
The truth still remains that genetically, we as humans, all have the same potential to either gain or lose body fat.
Biophysics relates to the human Body, so the principles of shredding body fat work the same for everyone, when done correctly. Both personal and business relationships improve automatically, while energy levels always remain at their highest.
The use of this knowledge and these techniques are what I believe to be the most effective and dynamic way to shred fat from the body. Every question or query that you have ever had about your body and how it responds to gaining or losing weight, will be answered. If you have a close friend or loved one who might use Shred Body Fat to turn their life around, just go ahead and send them an email.
This "I'm trying to lose weight, so I'm just doing cardio" attitude has become epidemic, as people waste countless hours on ellipticals, treadmills, and stationary bikes, with very little to show for it. When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there's literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you're an endurance athlete. This is in sharp contrast to the typical steady-state cardio most people do at a moderate intensity, such as walking on a treadmill at 60-70% of their max heart rate. A lot of these studies found that subjects performing HIIT burned significantly more body fata€”and in less timea€”than those who did steady-state cardio programs.
In other words, you burn more calories and more body fat while you're sitting around doing nothing. After all, weight training itself is a form of HIITa€”you do a set with all-out effort, rest, then do another set, rest, and repeat. You'll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through. For each major muscle group, after following the HIIT 100s protocol on your first exercise, you'll do three more sets to failure of the same exercise using your 10-rep max (10RM).
Rest between all sets following the HIIT 100s exercise is limited to one minute to maximize fat burning. Don't worry about rep speed or control; just get the reps done with the best form possible while your muscles are on fire. If any of the HIIT 100s exercises are new to you, you'll need to spend some time figuring out how much weight you can do for 10 reps. Even though the weights you use will need to be light, your muscles will still get the signal to grow. With every serve of BodyShred you are absorbing high concentrations of advanced ingredients to offer you assistance in reaching your health and fitness goals! 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.
Find out how Randy's fitness achievements skyrocketed as he lost 40 pounds and 20% body fat below! I really felt bad taking his money every month and eventually he ended up losing more than me and is now a member of a local gym.
I didn't pay too much attention to the carb levels because I figured my cardio would take care of that. I was an overweight child and even when I had lost some of my weight as a young adult, I was still carrying embarrassing "baby fat" in certain stubborn areas of my body. Shredding body fat is nothing more than a basic procedure that you must put your body through.


Combining that with years of experimentation and observation, I was able to create a fast track system to proven fat loss. Both of these can rapidly decrease body weight, which can create an illusion of real weight loss. In some cases, you may even put more weight back on, because your body is programmed to overcompensate once it has been starved or deprived of food. The beauty of losing real body fat is that you cannot put it back on as easily as you think. I have spent many hours editing the content so that it is very easy to understand and implement straight away, without hours of reading.
You could spend years trying to overcome adversity and struggling with what might work and what simply doesn't work. Use the buttons below to share and I am confident that my book will be the best investment they have ever made in regards to their health and happiness.
The results they're after, of course, are washboard abs and an overall leaner physique, which is best accomplished through high-intensity lifting at appreciable volumes. And if you're reading this magazine, chances are you don't desire the physique of a marathoner. In addition to this increase in resting metabolism, HIIT is effective at enhancing the mechanisms in muscle cells that promote fat burning and blunt fat storage. Resting two to three minutes between sets, however, is too long for a training session to be considered an effective form of HIIT. The two forms of training are technically different, but late in the HIIT 100s program, when you're resting only 10 or 20 seconds between sets of 10, there's little to distinguish them as far as the toll they take on your body.
Of course, after doing 10 sets of 10 reps, you'll no longer be able to complete 10 full reps with your 10RM weighta€”probably more like 5-7 reps.
On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. The week before you start the HIIT 100s program, work these exercises into your training to get a gauge on appropriate weights. 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. Don't get me wrong you still have to work out and be smart about incorporating muscle confusion and isolation training, but without a solid nutrition plan your results will be minimized. During my weight loss phase I avoided weight training my lower body due to the amount of cardio I was performing but have since changed my workouts to include leg exercises. I have never had a fast metabolism, and had always believed that weight gain was something I could not avoid. This procedure is what I believe to be the fastest and most effective way to shred, burn and remove fat from your body and keep it off permanently. Even with all the information and technology available today, shredding body fat still remains a mystery to many people and companies, all over the world. This creates a feeling of looking and feeling lighter, proven by the weight measurement on a scale. The reason that most people struggle to shred fat from their bodies is because it is an exact science that requires specific action. Other weight-loss diets and programs will put your weight back on very quickly once the diet has finished, but REAL fat loss has a lasting effect. Shred Body Fat is suitable for both the experienced body-builder or the novice who has never step foot in a gym. Alternatively, you can save yourself the time and energy by reading my book and starting to shred fat today. But all you have to do is shorten rest periods and you're doing a kind of HIIT that burns fat.
On the third set, you'll do a dropset with the same weight you used for HIIT 100s (50% of your 10RM) and do as many reps as possible.
This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation. If you can't complete 10 reps during or after the eighth set, finish all 10 sets doing as many reps as possible for each.
This pushes muscle fatigue to new levels, which stimulates the release of muscle-building hormones. I have problem with eating super quality, organic food, it simply doesn’t fit in my schedule. If I went out to eat I would mostly likely cut the meal in half and take the leftovers home to have later in the day. Never feeling happy or comfortable with my body image or body fat, forced me to restrict the amount of food that I ate, which made me gain more weight. I am pleased to announce that every human is genetically programmed to shred fat from their body when they follow the exact instructions that I have written in my book. This science is what I have studied for years but fortunately, it can be explained and learned in under an hour.
The e-book is clear, simple, and it is available to download straight to your computer right now.
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.
I am able to promise you that my way of stripping real fat from your body and attaining the physique that you want, is no mystery.
Basic diet knowledge will prevent you from ever regaining the fat that you lose while on Shred Body Fat.




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