lose weight Archives

Your #1 Step to Fast Fat Loss

Q: I need to lose 20 pounds. I’ve gained a bit of a gut during this interesting year, and I have a goal to lose it in two to three months. If I succeed, I should look pretty good for spring and summer. Is that possible? What’s the number-one thing I should do to get it going? I’m stoked to see abs, so I’ll starve if I have to.

A: Well, the first thing you should NOT do is starve by making a huge calorie cut. That’s the big mistake most people make due to excessive motivation and/or impatience. A giant calorie reduction all at once sends your body into starvation mode. That preserves fat and burns muscle tissue—which then slows down your metabolism to a crawl. Not what you want… [Read more…]

Changes at Every Workout?

Q: I remember from your old daily training blog (which I really miss) that you guys would make changes at every workout (or at least it seemed like it). Should I be doing that, or should I stick to a routine as it’s written for six weeks, then try something new? You’ve also mentioned things like “X-Fade” and “DXO” after some exercises. Do you have an e-book that explains those?

A: The frequency of change your muscles require to keep growing depends on your experience. Beginners and early intermediates don’t need change very often because they’re getting stronger as neuromuscular efficiency, or nerve force, improves. That helps to keep the muscle-growth process moving forward, so changing things every six weeks is about right.

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One-Station Mass Attacks (Improvise for Muscle Size)

Q: My gym always seems to be crowded—and people “camp out” on equipment. It’s hard to work in because I’m using the 4X method and rest only 30 seconds between sets (I love the Positions-of-Flexion version). Should I just lengthen my rest times to work in on a piece of equipment?

A: If you can’t beat ’em, join ’em. In other words, you can “camp out” on equipment too—sometimes you can do your entire POF 4X bodypart routine in one spot. For example…

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Do this Now to Get Ripped by Spring—While Growing Muscle

Q: It’s the new year, and I feel bloated, guilty, and smooth. Abs are gone from all the holiday eating and so is most of my vascularity. Should I start dieting now to get ripped by spring? I’d guess I’m about 15 pounds overweight.

A: It’s still winter, so you want to continue building as much muscle as possible; however, it’s never too early to start leaning toward lean. And if you say you have 15 pounds to lose, it’s probably more like 20. So that’s 10 to 12 weeks to lose it—late-March, which is right when you want to be fairly lean if you want to be ripped by spring…

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Drop Fat Like a Bad Habit

Q: I’m looking to drop fat like a bad habit. My question is, what’s the difference between your X-treme Lean e-book and The Ultimate Fat-to-Muscle Workout? Is one better than the other for my goals?

A: The simple answer is that X-treme Lean contains more diet and nutrition info while The Ultimate Fat to Muscle Workout is more about the right type of training to max out fat loss as you gain muscle mass… [Read more…]

Fast Fat Loss, More Muscle-Building Testosterone

Q: Summer is here, so I’m psyching up to try the intermittent-fasting that Steve used to get more muscular and ripped [Super-Size Crash Course e-book, Chapter 8]? I need to get ripped fast. I thought I would try it once a week, and if it works well for fast fat loss, increase to two nonconsecutive days a week as Steve did. Any insights on muscle loss during IF?

No question, we bodybuilders are extremely paranoid about losing even an ounce of muscle. But don’t worry, you won’t lose muscle with intermittent fasting–you will gain more… [Read more…]

Huge Pump, Big Gains, New Veins—Grand-Finale Mass Blast

Q: I have the new Size Surge Workout 2.0, and I like the idea of adding a unique finisher to top off the pump and stimulate new growth. You suggest using a different exercise than was used in each 3-exercise Positions-of-Flexion bodypart routine, such as ending quads with leg presses, and to do it in negative or speed style. What about using Pre-Exhaustion as you’ve been discussing recently instead—like finishing off quads with a leg extension-leg press superset, one round?

A: We like that idea a lot. The idea of isolating the target muscle and then immediately blasting it further past the growth threshold with the help of other muscles is an almost magical mass-building method. And the huge pump you get with Pre-Ex is unreal… [Read more…]