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4 Intense Fat-Loss Tips

Jonathan Lawson doing cardio on stationary bike - Cheat to Get Ripped

Q: I need to lose fat quickly, and I’ve been reading a lot about interval cardio training. I want to try it, so how would you suggest I work it into my program? I just started using the Heavy/Light 10×10 Workout based on one of your recent newsletters that made it sound great.

A: As we’ve said, high-intensity interval cardio is like doing another leg workout, so you must be cautious. For those who don’t know what HIIT is, a good example is sprinting the straight-aways and walking the curves on a running track.

You’re alternating anaerobic work, all-out sprints, with active rest, walking. Studies show that it’s an exceptional way to burn bodyfat for a number of reasons…

[Read more…]

Filed Under: X Files Tagged With: 10x10 workout, aerobic, anaerobic, boost testosterone, cardio, catabolism, cortisol, fasted cardio, fat loss, fat-loss tips, fat-to-muscle workout, frank rich, high-intensity interval training, hiit, intense fat-loss tips, interval cardio, interval training, lose fat, massthetic, muscle detail, sprints, steady-state cardio, testosterone, triple-shredded, weight loss, x-traordinary abs, x-treme lean

Rip Up and Grow With the Flow

Ripped crossovers - Rip Up and Grow With the Flow

Q: In X-treme Lean, you have the “High-Definition Workout” (pages 76-78), and you say to use it five days a week. I don’t think I’ve seen you recommend that many workouts in a row. What’s the reason [for five consecutive days of training]? [Read more…]

Filed Under: X Files Tagged With: anabolic, arnold schwarzenegger, fat burning, GH, grow with the flow, growth hormone, high-definition workout, high-intensity interval training, hiit, rip up, testosterone, x-treme lean

Lean-and-Muscular Winter-Workout Tips

Athlete running

Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?

A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]

Filed Under: X Files Tagged With: 4X, 4x mass workout, 4x training, abs, blood-flow, chub club, fat burning, fat-to-muscle, harder, high-intensity interval training, hiit, interval cardio, interval training, jerry brainum, jonathan lawson, lean, lean-machine, leaner, metabolic rate, micro tears, microtears, mitochondria, muscle trauma, muscular, na, na style, na training, negative-accentuated, research, spot reduction, Steve Holman, testosterone, whitney reid, winter workout, winter-workout tips, workout tips, x-traordinary 4x mass workout

Fast Mass Tactic: 10X for Muscle Size Effects

Arnold's arm out - Fast Mass Tactic: 10X for Muscle Size Effects

Q: I’m using The Ultimate Fat-to-Muscle Workout and making great progress. I’m bigger, with veins, and my abs are coming in. I just picked up The Ultimate 10×10 Mass Workout for something different, so I want to go to that program next. My question concerns muscle damage. Getting trauma from slow negative-accentuated sets is what makes the Fat-to-Muscle Workout work so well, so when I switch to the 10×10 Workout, won’t I be getting less muscle damage and therefore less fat burning? I still need to get leaner, so should I add NA sets somewhere when I go to the 10×10 Workout?

A: You could add an NA set for each bodypart. We discuss how and where to do that in the 10×10 Q&A section; however, it’s not necessary for trainees who are doing 10×10 at every workout. Believe us, you’ll realize that fact after you try the 10-sets-of-10 method. The muscle soreness you get will tell you that your microtrauma goal has been met. [Read more…]

Filed Under: X Files Tagged With: 10x, 10x10, 10x10 workout, arnold, arnold schwarzenegger, Charles Poliquin, fast mass tactic, fat burner, fat burning, fat-to-muscle, fat-to-muscle workout, GH, growth hormone, high-intensity interval training, hiit, interval training, lactic acid, microtrauma, muscle burn, muscle size, muscle-building, muscle-fiber damage, na sets, negative accentuated sets, negatives, short rests, ultimate 10x10 workout

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