As many of you kept up with my progress after the SPF Backyard Meet at Mark Bell’s SuperTraining Gym, I was 330 lbs. Now, I don’t encourage you to go out and try to replicate this exactly, but do realize that eating is a crucial part of the process. Great write up, nutrition is something I battle with and especially when trying to put on some clean mass. Cut sugar, rehydrate and do high-intensity exercise anytime you make a mistake; plus, find time for 5 minutes of exercise 3x per day. Eliminating sugar, while rehydrating, stimulates an increase in cellular metabolism while simultaneously eliminating energy crashes, excess-sugar fat deposits that happen when you consume more sugar than your body can process, and abnormalities in blood pressure and heart rate response that take place with dehydration. There is a lot of controversy about whether or not you should do cardio, interval training, build muscle before you lose fat, or do high repetition-based exercise. Generally speaking, people overeat carbs, so it’s great to have a solution that burns through your sugars and carbs when you need to.
Biasing protein-based calories for weight loss means that you are building muscle, which ultimately affects your muscle:fat (muscle to fat) ratio. Oddly enough, these aren’t the most important calories to burn during a workout, as this will often mean that you are losing the main benefit of your workout. Next, you understand that interval-training is an effective way to burn calories both now, and after you go to the gym; but alone, it will lead to plateau. Interval training does a great job of lowering bodyfat, as you rid your body of all of its excess sugars, bias protein and fat-burning for days to come, and increase your exercise tolerance. Building muscle is great for #2, above, but often times these workouts force you to increase your caloric intake in order to grow the muscle.
When it comes to losing 10 pounds as fast as possible and sustaining those results, high intensity-based exercise is the way to go. The cool down exercises listed above, are very, very good in themselfs, but way too far from anything that can be called cool down, rather the contrary! Im new to the program and has been trying out the Abs strength guide and the 5 day fat loss program for a few days now and Im really glad that it’s working!
Oh and as for the ‘Create My Workout’ sheet, would it be okay if I do only 2-3 warm up exercise because just with these, it speeds up my heart rate really fast or do I have to do all 5? Reviewing the exercises, I am quite intimidated by any exercise that requires me to lift any great weight with my right arm. Are there variations of the push-up related exercised that I might do to gain some of the benefits?
What would be the optimal time for losing the last 10 pounds.I am trying to get the last 10 in the next 7,5 weeks with good nutrition and exercising 5-6 times a week+walking every day(but the last one is more or less just for increased activity.
Again, thank you, for sharing your knowledge.  This is another excellent article and I especially like the workout examples. 1) How heavy are the weights that you’re lifting?  For example, if you were to do one set, how many clean reps could you get? 5) When you say you’re getting injured while doing this type of workout, what kind of injury? Are all your videos in one place?  For instance, I have a subscription to DEFL but some of the videos you put on this site I can’t acess via the DEFL video page.  Are the videos different for FTFL than for DEFL?
This is a great tool and the information has een helpful to understand how your body reacts or should react to workouts.
Bit confused by the set 1, set 2, business.    Does this basically mean you work through the entire list of exercises and then go straight back to the beginning of the list and work through it again?
With that said, I’d prefer that you find a 2nd workout (either through Create My Workout or by building one on your own) that works on slightly different points of emphasis with different muscle groups and alternate them.


I am overwhelmed with all the wonderful info!  I am in alot of pain and know I need to move to counter it but just dont know where to start.  Please be patient with all of us that need you so badly but unsure what or where to begin!!!
Hopefully you will hear a good report instead of complaints-well, maybe a few complaints, but dont pay attention to those!!!!
How long rest after each 26 seconds exercise and do you do set 1 and 2 of each exercise before going to exercise 2. How lose 20,30,50,100 pounds fast (diet - youtube, This video is about how i lost 20 lbs. Top 10 ways lose 20 pounds - abc news, In 16-year study harvard, scientists people slept 5 hours night 32 percent pack major pounds . Helpful workout tips effectively lose belly fat, Other helpful workout tips to effectively shed belly fat.
Belly fat burner pills – 2015′ fat burning supplements, Looking for the best belly fat burner pills by dr oz? He has trained at Guerrilla Squad Barbell, Westside Barbell, Lexen  Xtreme, and is now home at Berea Barbell. Brandon is ranked as one of the strongest powerlifters of All-Time, having world class totals in multiple weight class, raw, and equipped. His efforts as a lifter, and a coach have helped cause a paradigm shift in the sport of powerlifting.
Whether you compete in powerlifting, strongman, CrossFit, weightlifting, or any other sport, Strong360 is here to help you.
Muscle naturally gets injured in a small way when you do high intensity exercise or you lift weights; repairing this muscle, and ridding it of lactic acid, is what leads to burning calories for days after a workout.
Your muscle:fat ratio ultimately determines your metabolism, as increasing muscle mass forces your body to work harder to feed itself, ultimately burning more calories throughout each day.
However, the better advice would be to do the minimum amount of exercise needed to burn excess carbs, and then work on utilizing your other macronutrient categories for caloric burn and weight loss. From a practical example, when we were hunters and gatherers, running more meant that we needed to be able to run further to find food; similarly, lifting heavy rocks meant that we needed to build a home, so we needed more strength. Not only is injury avoidance important for faster results, but it’s also important to help with your motivation levels. At the end of the day, calories in vs calories out will let you know if you are in a caloric deficit, which leads to weight loss. So now you know that cardio can be an effective way to burn calories in the moment, and it helps you get rid of carbs, but it might not be the best way to burn calories long-term.
The reason for this is because your body needs to build muscle to sustain an increased metabolism. Also, long rest breaks are important for muscle building, so you need to factor in the decrease heart rate response to exercise that would take place in interval training. Your body needs to crave an increased exercise tolerance, consume its own carbs on a daily basis, and bias protein-breakdown for increasing your muscle mass over time. In other words, you should always aim to hit complete fatigue on an exercise by the end of the time-interval associated with that exercise.
I did this, this morning and loved it; it would be great to have alternatives due to lack of equipment (ie.
K my wife and I have been doing the double edged weight loss training with you for 33 weeks. Of course, it’s always a good idea to consult your physician or local therapist to be safe.
After every workout, i can see the changes in my body especially the upper part of the body. As a PE teacher, I found several exercises in this workout that I think my elementary students will be able to do to add variety to our warm-ups.  I will have new electronic capabilities in my gym next year.  Do I have your permission to use some of these video clips in my classes?


I have had the program for almost a month and just now feel like I can even watch and try to figure out where or what to do.  I am afraid I have been out of any kind of exercise program for so long that most of the time I dont know what you’re talking about!!! Especially as you will have to line up the next bit of equipment at the gym, which may have someone using it. I know my body starts handling weights much better once I am 315+, so my goal is to achieve this but not at the expense of looking like I lift. His Cube Method has helped over a dozen men total 2,000 lbs or more in raw divisions, and over twenty women total over 1,000 lbs or more.
Also, any reason that JTS and the cube method seem to be particularly popular around the Lexington and Louisville area? However, protein-based calories are known to consume 20% of themselves, so these calories don’t count for as much. Your body will have the same response as interval training, in terms of bodyfat response, because you can actually train with intervals while lifting lighter weights.
Ultimately, you should periodize this type of program to alternate with muscle building every 4-6 weeks for best effect, but this is the fastest path to weight loss.
So, I am studying the videos and reading everybit of material you post.  I just feel so out of place and alittle afraid of the pain that I know I will experience! While in the gym I wasn’t focused on heavy weights, just moderate weights for reps, and higher rep work to aid in my dieting, and recovery from 5 meets in 10 months. I will base my diet around whole foods, that are high quality, and will allow myself to eat cravings if I feel like it. I found out about the website from a Crossfit gym in Louisville, but the more articles I read the more Kentucky connections I notice. Without specifically reversing these muscle imbalances, your results will naturally plateau over time, or even reverse in some situations. Also, all excess calories derived from any macronutrient group that go unused ultimately turn to sugar and get deposited as fat. Thank you for taking the time to do this and sharing your wealth of knowledge in this field. You would have to have a fantastic memory also, or write the exercises down on a piece of paper so you dont forget them.
On January 1st, 2013 I set out on my new goal, to regain the weight (some of it), and to maintain the look I had at 300 lbs. He also amassed a 2530 total in Multi-Ply, and has best lifts of 1005 squat, 820 bench press, and 765 Deadlift. Therefore, if you ate 2000 calories of only carbs, your body would store much more fat than if you ate a blend of carbs, proteins, and fats. I don’t know how much I should push myself and what exercises would be most beneficial for me.
I encourage Multi Vitamins, Protein only in must do, or post workout situations, and other odds and ends based on personal needs. Brandon is the author of The Cube Method and is aiming to create a paradigm shift in the Powerlifting world.
That’s a lot at once but my God you can have two-three pounds of steak everyday for that price.
That’s probably the hardest part for most people-sticking to the proper diet but I am living proof that this program works.



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