Lose Fat Get Strong

8/19/2019 Lose Fat Get Strong

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Lose Fat, Stay Strongby John Romaniello | 03/07/11

Tags: Fat Loss Training

Here's what you need to know...1. Training with light weights while on a fat-loss diet makes you really

good at lifting light and retty awful at lifting hea!y. That"s una##etable.$. %ea!y training& e!en while in a #alori# defi#it& is !astly suerior for

holding on to lean body mass.3. 'nless you want to end your diet as a weak (albeit lean) little man&

then you must in#lude some hea!y strength training in your lan.

Old School Bulk 'n Cuts*odybuilding-style bulking and #utting eriods both ha!e drawba#ks.

+ith bulking eriods& you tend to ut on a fair amount of fat as you seek

to gain mus#le si,e.

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+ith #utting eriods& you run the risk of losing lean body mass in your

uest to redu#e body fat. This is bad for a number of reasons. t sets you

u for a series of two-stes-forward& one-ste-ba#k situations. t"s

ainfully frustrating& and it also #omromises rogress in the long run.

Remember& your lean body mass is one of the main things that

determines your metaboli# rate. a#rifi#ing * to get lean is

#ounterrodu#ti!e be#ause you #ertainly won"t stay lean for !ery long 2

ese#ially on#e you go ba#k to trying to gain mass.

t best& if you"re able to hang on to your mass& there will be the roblem

of losing strength. 4ow& if you"re lean& you"ll be la#ed in the unen!iable

osition of trying to lay #at#h-u with your strength le!els for a few

weeks. That"s another una##etable tradeoff.

The New Way

+e seem to be getting away from the old bulk-and-#ut ra#ti#es of

bodybuilding. That"s a good thing. nstead& we should always be trying to

a#hie!e #onsistent body re#omosition and lean gains.

ake no mistake5 it"s ossible to stay lean while gaining mass. imilarly&

with intelligent rogramming& it"s ossible to maintain and e!en gain

strength and mus#le while losing fat.

Go ea!y, Get Lean

u##essful #ometiti!e bodybuilders already know this. To maintain

mus#le mass while dieting down into the single digits& you gotta train

hea!y.


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n fa#t (drug use aside)& one of the main things these guys do in the final

stages of #ontest re is train with hea!y weight& whi#h& #oin#identally&

also in#reases both neurogeni# and myogeni# mus#le tone 2 a

ne#essary weaon on a #ometition stage.

+hen first started in#ororating hea!y strength training into my fat loss

rograms& used a 66 roto#ol be#ause this is what many bodybuilders

used. t worked. y #lients lost fat and maintained lean body mass with

relati!e ease. %owe!er& it always nagged at me that this method wasn"t

#reating a solution& 8ust addressing a roblem.

%ere"s the deal5 e!ery training session should be used to make you

better& not 8ust re!ent you from getting worse. The 66 roto#ol was

fine& but knew there was an e!en better way to kee the lean mass

while a##elerating fat loss.

trength #ir#uits were the solution.

The Set"#$

trength #ir#uits take three or four eer#ises and set them u into

#ir#uits. 9ir#uit training& done #orre#tly& is one of the most effe#ti!e

weightlifting methodologies there is when fat loss is the goal& and

strength #ir#uits are no different.

:ou"ll mo!e from one eer#ise to another with minimal rest in between&

and then reeat as ne#essary. %owe!er& there"s a twist here that makesthis tye of training a lot more interesting.

traditional set-u would ha!e you doing a redetermined number of

sets& with ea#h of those ha!ing a redetermined number of res. +e"!e


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seen that for de#ades. t works& but it"s not erfe#t. (9had +aterbury

#ame u with a better lan of a#tion& and you"ll see his influen#e below.)

The goal of erforming strength #ir#uits is to hel build mus#le and shred

fat while gaining strength& and art of that is going to be neurologi#al.

nstead of 8ust ;lifting; the weights& want you to fo#us on lifting

elosi!ely& and erfe#tly.


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=irst& let"s talk about how to #reate indi!idual strength #ir#uits& as well as

a #omlete workout.

%&ercise Selection

This method is best suited to using big& #omound& multi-8oint

mo!ements. This is ese#ially true for the first #ir#uit. =or the se#ond

#ir#uit& if you"d like to throw in one isolation mo!ement& that"s fine.

ndi!idual Workouts

• %i/hamstring dominant leg eer#ise

• ?uad dominant leg eer#ise

• %ori,ontal ushing mo!ement

• %ori,ontal ulling mo!ement

• @erti#al ulling mo!ement

• @erti#al ushing mo!ement

ndi!idual Circuits


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The (etails

et"s say that you"!e #hosen to set u a #ir#uit with dumbbell ush

resses& bento!er rows& front suats& and weighted ull-us.

:ou"d first erform as many res as you #ould on the dumbbell ush

ress. fter that& erform as many bento!er rows as you #an. Then

erform as many front suats as you #an. =inally& you"d erform as many

weighted ull-us as ossible.

:ou simly #y#le through the eer#ises until you"!e #omleted all of the

res#ribed res& regardless of how many sets it takes.


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:ou"ll robably #omlete the total res#ribed res for one of the

eer#ises before the others. That"s fine. Just alternate the remaining

eer#ises ba#k and forth.

An#e you"!e #omleted all of the total res for ea#h eer#ise in the

#ir#uit& mo!e on to the net segment of the workout.

Total Training )olu*e

nstead of thinking about the sets& simly fo#us on a total number of

workout res to gauge your !olume. deally& a workout will ha!e between

$10 and $60 total res.

f you"re going o!er that& you"re either using weight that"s too light (and

therefore setting your total res too high)& or doing too many eer#ises.

s a rule of thumb& $60 total res is the uer limit.

+ara*eters or Selecting -e$ Goals

ele#ting the total res on an eer#ise is a ersonal thing. ome eolelike to go !ery hea!y on suats& so they"ll ad8ust the res to be lower. Ar

erhas you find that your #hest generally resonds better to higher

res. :ou might set your total res to allow for that& and therefore use

less weight.

The main thing is that your re range for any gi!en mo!ement is

between $0-36. ny less and you simly aren"t getting enough

stimulationB any more and you"re going too light for this to be a ;strength

#ir#uit.;

+ara*eters or Selecting Load


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The idea is for this to be strength trainingB the weight must be hea!y.

This reuires us to ha!e some guidelines for sele#ting a work-set weight

and knowing when to in#rease it.

The #hart below will gi!e you some guidelines for sele#ting a starting

weight based on how manytotal res you"!e #hosen for a gi!en eer#ise

(not the set 2 the eer#ise.)

Res oad

$0 *egin with a weight you think you #an lift 3-6 times. f you #an #omlete C ormore res on your first set& go a little hea!ier. f you #an only #omlete $ orfewer res on your first set& go lighter.

$6 *egin with a weight you #an lift >-C times. f you #an get C or more res your firstset& in#rease the weight. f you #omlete only 3 or fewer res on your first set&redu#e the weight a little.

30 *egin with a weight you think you #an lift C-D times. f you #an get E or moreres your first set& in#rease the weight. f you #omlete > res or fewer on yourfirst set& redu#e the weight.

36 *egin with a weight you #an lift 7-E times. f you #an #omlete 10 res or moreon your first set& in#rease the weight. f you #an #omlete only D res or fewer&redu#e the weight.

%nter the (yna*ic nterru$t

The Fynami# nterrut was originally intended as a way to in#rease

#onditioning with athletes. The side effe#tG Raid fat lossH arti#ularly

like dynami# interruts for strength #ir#uits.

fter your last set of a res#ribed #ir#uit (i.e. when you"!e finished e!eryre for e!ery eer#ise)& try the Fynami# nterrut. t"s a series of

bodyweight eer#ises that hels to in#rease heart rate and burn

additional fat by making the workout more metaboli#.


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The lower re range of the strength training is offset by the a#ti!ity of the

Fynami# nterrut& and the fat-burning effe#t be#omes e!en more

rofound.


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immediately to the Fynami# nterrut.

(yna*ic nterru$t 6 se#onds

Ierform burees& then mountain #limbers& with minimal rest in between. +hen you"!efinished the mountain #limbers& rest $ minutes and ro#eed to #ir#uit *.

lternating *arbellunges

ower *ody ?uad Fominant @ary 16/leg

Rest 16-30 se#onds between eer#ises. +hen you finish your #ir#uit& rest >6-C0 se#onds.9y#le through until you #omlete all res for all eer#ises.

S$end Calories, Sa!e .assifting hea!y weight reuires a great deal of energy& so strength training

is generally #alori#ally eensi!e. n addition& be#ause we"!e set things

u in a #ir#uit& the a#e of the workout is mu#h faster and fat loss

in#reases.

Try this method one day a week during your diet rogram and wat#h

your fat loss a##elerate as you hold on to strength and massH

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Lose Fat Get Strong