The FINAL PHASE FAT LOSS program is Here!   3 comments

Best Ways To Speed Up Your Fat Loss – Part 1

Guest post by John Romaniello author of Final Phase Fat Loss 2.0

1st Way To Speed Up Your Fat Loss

Fix Your Programming!

This is something you probably don’t realize is broken. Broken programming is a problem for nearly every person I know whose fat loss has slowed.

And it sucks.

I mean this in the nicest way possible: you are probably not setting things up right for fat loss—and changing this this is one very real way to FIX slow fat loss.

I need to clarify and say that I don’t necessarily think your program sucks; there are a lot of great programs out there from a lot of really incredible coaches and trainers, and if used for the particular purpose for which they are intended, each of those programs can be exceptionally effective.

Having said that, not all programs are created equal, and not all programs are suitable to all goals.
So it’s not your program—it’s your programming.

That is, the goal for which you are using a specific program, the aspects of it you’re changing, and the way in which you are altering your overall training to fit into that program.

Perhaps an analogy would help here…think of it this way:

Every single training program is like a tool in a toolbox.

Some tools are multi-functional—others are not. For example, a hammer has two functions: you can pound nails in, or pull nails out. A screwdriver can twist screws in or out.

On the other hand, a saw only has one function: it cuts things.

So if you needed to perform a specific task, you’d use the right tool. You wouldn’t try to cut wood with a hammer, or pound a nail with a saw. That would be stupid (but kinda funny to watch).

Looking at programming, that would sort of be like trying to pack on muscle by using a lot of cardio: a truly bad idea, and one that just isn’t going to work.

By and large, I think most people are smart enough and capable enough to avoid such an obvious mistake.
All right, that’s a not so hard…but what about something a bit less obvious?

For example, if you squint a bit, a screw kinda looks like a nail. If you try hard enough, and don’t know any better, you can certainly use a hammer to drive a screw into wood—it’s not optimal, but it can be done.
Who’d do that, though? It’s stupid. Well, that’s exactly what most people are doing in their fat loss programming, especially when it comes to trying to FIX slow fat loss..

Going briefly back to the tool comparison, when you begin a construction project, there are times where you need to hammer nails, and times where you need to turn screws. You can try to use the same tool for both jobs, but deep down you know that’s not the best way to go about it. If you try hard enough, it might work, but it’s going to take longer and might mess things up a bit.

In much the same vein, you have to switch programs—that is, switch fat loss tools—once you’re trying to FIX slow fat loss.

You see, as you get closer and closer your fat loss goal, you can’t just keep using the same program you used in the beginning. It’s not that that program isn’t good—it’s just not intended for such exacting work.
What you need is a fat loss program that is designed specifically for that purpose—designed with the not only the difficulty of losing those pounds in mind, but also designed to offset the physiological processes that create s l o w fat loss.

And until now, there haven’t been many such fat loss programs. (Final Phase Fat Loss changes all that. )
Now, you’ll have a new tool in your tool box—one designed specifically to FIX slow fat loss—by addressing fat loss on a HORMONAL level. (More on this later).

Adding this program into your overall programming is the best step you can make towards getting to where you want to go.

2nd Way To Speed Up Your Fat Loss

Fix Your Cardio!

Cardio is a hot topic. A few years ago, it seemed like nearly every trainer in the world had made it his quest to tell everyone under the sun that “slow-go” or long-duration and moderate intensity cardiovascular was a waste of time, and that harder was smarter.

At that time, it seemed that High Intensity Interval Training—a protocol involving alternating short but intense periods of work with even short periods of rest—was the best option for cardio.

As it turns out, we were only half right.

More recently, we’re seeing an even better way emerge.

Supported by both research and empirical evidence, it seems that cardiovascular exercise done with weight is actually superior even to interval training. Now, that suits me just fine, because that’s pretty much what I’ve been doing with my clients for the past three years, and we’ve been seeing phenomenal results.

The cute industry buzzterm that’s being used a lot is “metabolic resistance training” or MRT. I’m not really in the mood to come up with my own cute buzzterm, so let’s stick with that.

Here are just a few reasons why metabolic resistance training is better than general cardio:

• Higher caloric expenditure when compared minute to minute
• Increased stimulation of muscle, helping to hold onto LBM when dieting
• Increased Excess Post-exercises Oxygen Consumption (EPOC)

So, MRT is really just fast paced lifting, right? Kinda. The best way to do metabolic resistance training is to use non-competing circuits—that is, set up a circuit of exercises during which you alternate opposing muscle groups.

Examples would include doing a chest exercise followed by a back exercise, or alternating an upper body exercise with a lower body one, you allow the opposing muscle group to rest. By setting your workouts up like this, you can move faster, rest less frequently, and get a great total result.

The great thing about MRT is that it’s more of a concept than a protocol.

That is, it’s adjustable to nearly any type of training. You can get a great MRT workout with so many different pieces of equipment and styles of working out.

Kettlebells are a great tool for metabolic resistance training, and it’s easy to see how they’re great for fat loss. I won’t waste time writing about kettlebells because everyone else has been doing that for the
past year. I’ll just say that KBs make a great fat loss tool and lend themselves to MRT quite nicely.
Another great way to start using MRT is with dumbbell or barbell complexes, which are exercises circuits using minimum space and equipment.

With a complex, you transition smoothly from one exercise to another, never letting the barbell or dumbbells leave your hands. It’s fast-paced, effective, and brutal.

You can even do metabolic resistance training fat loss using just your bodyweight—something that’s been made clear by bodyweight training expert Craig Ballantyne.

Given that there are so many options for how to perform metabolic resistance training, and how effective it’s proven to be, the fact that more people aren’t doing MRT isn’t just mind-boggling, it’s almost offensive.
Metabolic resistance training is the MOST effective way to do “cardio,” and it’s finding its way into the programs of some of the best fat loss specialists in the world, such as Alwyn Cosgrove, Joel Marion, and some guy named John Romaniello.

Between the research that has been done and the endorsement from such knowledgeable people, there is simply no arguing with the fact that you NEED to be doing MRT in order to FIX slow fat loss.

Got it?


Now, I won’t go so far as to say we should stop doing all other types of cardio in favor of metabolic resistance training—not by a long shot.

I don’t care for (or make) such absolute statements, speaking generally.

Speaking more specifically about metabolic resistance training, I’ll say that while MRT seems to be the most effective single option, I strongly believe that everything has benefit and you can enhance your results even further by doing a combination on of MRT, High Intensity

Intervals, and even a slow walk on the treadmill (as recovery after workout that taxes your lower body pretty heavily).

Because I’m a nice guy, I’ve decided to share short metabolic resistance circuit (using dumbbells) with you, which you can use to FIX slow fat loss:

Using relatively light dumbbells, go through this circuit in place of your next “cardio routine.”
I guarantee you’ll hate me—and that’s how you know it’s working. =)

If your fat loss has slowed and you want to FIX it…well, let’s just say that if you haven’t replaced other cardiovascular training modalities with metabolic resistance training, you know what you need to do. Visit my site below for more ways to speed up your fast loss results if you’re stuck in a rut.

3rd Way To To Speed Up Your Fat Loss

FIX the Lack of Variety in Your Training

As I touched on earlier, both the specific program you’re on as well as the way you adjust your programming is one of the single most basic adjustments for fat loss training. Once you’ve covered that, you’re likely to see a lot more progress in a lot less time.

However, when we’re talking about either FIXING slow fat loss, or restructuring to lose the last few pounds, “basic” no longer covers it.

You need to step your game up, and to do that a “basic” fat loss program isn’t going to cut it.
The programs I design to FIX slow fat loss always use multiple training styles within a single training week.

In fact, while I think in general I design good workouts, I’ll say with certainty that it’s rotating training styles and that makes my programs so effective—it’s that little twist which pushes things into overdrive.

Just as you can’t expect the same workout from “week 1” of your program to be challenging or effective during the later phases of that program, you also can’t expect to keep doing the same type of workouts all the time and make continual progress.

It just doesn’t work like that.

Of course, I must note that fitness pros talk about what’s the “best” cardio for fat loss or the “best” program for gaining muscles—and everyone has their opinions on that. All fitness pro’s do that, and, most of they time, they aren’t just mouthing.

But then those same pros talk about changing it up, and the body as an adaptive organ, and stuff that seems to contradict what they said in the first place.

That happens for two reasons:

1) A lot of those people are actually idiots.
2) This whole fitness thing isn’t easy!

Look, losing fat or gaining muscle certainly isn’t rocket science, but it is science. And when we talk about trying to stay ahead of the body’s adaptation curve, that little bit of science supersedes opinion-based discussions about best programs.

So I’ve looked at that situation and seen that it’s not really the best thing, and I’ve fixed it—and then used those fixes to FIX slow fat loss! (forgive the redundancy of that sentence, please!)

With my rapid fat loss programs, we “change it up” each and every week. Not only are you doing different workouts each day—you’re doing different types of workouts each day!

I’ve designed unique workout from what I consider to be the most effective methods to FIX slow fat loss.

Of course, you can’t just throw a bunch of workouts together and call it a program. Not if you really want to make progress, and especially not if you want to achieve the incredibly delicate goal of FIXING slow fat loss.

Instead, I combine the workouts in a way that allows them to be synergistically more effective; that is, not only is each training session effective on it’s own—it’s more effective because of the session the preceded it, and the one that’s to follow.

My favorite training styles to FIX slow fat loss are lactic acid training, density based training, dynamic training, and heavy/strength based training.

Over the past 7 years, I have found that by combining these modalities within the context of a single training program, you lose fat in ways you never have—and it’ll even help you FIX slow fat loss and start losing your most stubborn pounds.

As listed above, in every single one of my programs, at least one day per week is dedicated to heavy lifting. There is simple no drawback to being strong or to getting stronger. On top of that, heavy lifting is great not only for holding onto muscle while dieting, but it also makes you look better by increasing myogenic muscle tone.

For your own training, try adding in different styles to FIX slow fat loss. If you’re mostly doing circuit training with weights, throw in a single bodyweight workout, and I guarantee you’ll lose more fat. If you’re mostly doing bodyweight stuff, adding kettlebells to the mix will make the entire program more effective.

Again…this isn’t rocket science—but it IS science.

4th Way To To Speed Up Your Fat Loss

FIX Your Diet!

I want to talk about nutrition, and how to best utilize it to FIX slow fat loss. But first, I have five quick questions for you:

1. Are you on a diet?
2. What diet?
3. Why that diet?
4. Okay, how many Calories are you eating?
5. WHY are you eating that many Calories?

Nearly everyone can answer the first two questions—if this was a test, they’d be the easy questions to build your confidence.

The third question…well, that makes you think a little more.

I think most people probably select diets that suit their needs and lifestyles, but the there is also a good number of people have no idea why they chose the diet they’re on—they just heard it was good. Okay, fine.

Moving on to question four: well, do you? I know a lot coaches and nutritionists don’t really get into counting Calories. Well, I try not to either.

But the bottom line is this: if you want FIX slow fat loss, you need to step back and re-evaluate the situation. How can you possibly do that if you don’t know how much you’re eating?

So I’ll offer this compromise: if your fat loss is slow, count your damn Calories, ya lazy bum!
Okay question 5: for those of you that know exactly how many calories you’re eating (great job, by the way) why are you eating exactly that many?

Chances are, you determined your Caloric intake using some formula that had you multiply your weight or your lean body mass (LBM) by a certain number—usually between 14 and 17. Well, the idea is good, but the execution is fatally flawed.

That’s right. Just to be clear, I’ll state it plainly: most Calorie formulas are absolutely flawed when it comes to fat loss—espeically when it comes to FIXING slow fat loss.

Why? Simple: because most Calories formulas do NOT factor in bodyfat to a great enough degree.

The most basic ones just have you multiple with your weight. I cannot begin to tell you how pointless this is. If you’re not making ANY distinction between your body fat and your lean body mass, then you’re basically eating to maintain both—which is pretty much the opposite of what you want to be doing.

I’m pretty sure most people reading this report know this, but it’s never bad to remind everyone of the fact that Calories are a unit of energy more than they’re a unit of nutrition. To that end, you need to think about taking in enough energy to maintain your necessary equipment (LBM) while at the same time forcing your body to tap into energy reserves (fat) to get the job done.

If you’re not eating in a way that differentiates between the necessary equipment and the energy stores, you’re just not going to make progress.

But we all knew that, right? All righty, then, let’s move on.

Now, better Calorie formulas ask you to use your LBM as the sole determining factor to figure out your Caloric (read: energy) needs. That’s certainly better, but from my view, it’s only half the picture.

Let’s say I have a client that weighs 240 pounds at 25% body fat. He’s got 60 pounds of fat and 180 pounds of lean mass.

Now, let’s say I have another client that’s 200 pounds at 10% bodyfat. He’s got 20 pounds of fat, and 180 pounds of lean mass.

Both of these clients are dieting trying to reduce their fat by half—so client one wants to drop 30 pounds, and client wants to lose 10.

Conventional fitness wisdom tells me I should have both of these clients eating the same number of Calories, simply because they have the same lean mass?

Sorry, but there’s an incredible disconnect there, and it seems the industry—and as a result, people trying to lose fat—have missed it.

If you want to make optimal progress and get leaner and FIX slow fat loss, you must understand and apply the concept that your body is unique, and the amount of fat on it is going to be as large a determinant for Caloric intake as the amount of muscle.

Huh? I know, weird concept, right?

To explain, rather than giving you more long-winded text, here is the exact formula is use to determine a clients maintenance Calories.

Now, the reason for the structure is rate of fat loss. Simply put, the more fat you have on your body, the faster you can lose it, and the more of it you can lose without sacrificing LBM (lean body mass).

Therefore, if you’re carrying around significant you can consume fewer calories and still have a pretty decent rate of fat loss without really affecting the metabolic processes responsible for fat loss and muscle gain.

On the other hand, if you’re starting out in already (relatively) lean condition and trying to get even leaner, your body is going to necessitate a higher baseline level of incoming energy (calories) simply to maintain your starting muscle mass.

Using the above formula to determine your maintenance Caloric intake, simply subtract a modest amount (200-400 Calories) and you can begin to lose fat without sacrificing muscle.

So, to conclude, just because two people have the same lean body mass doesn’t mean they can eat identical diets.

If you want to FIX slow fat loss, you have to eat for your body, no one else’s.


Posted March 17, 2011 by garretrumbeaplan in Blog

3 responses to “The FINAL PHASE FAT LOSS program is Here!

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