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Muscle for life

5 Ways to Kick Your Metabolism and Fat Loss Into High Gear

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5 Ways to Kick Your Metabolism and Fat Loss Into High Gear

Do you want to speed up your fat loss? Here are my five favorite strategies for melting fat away as quickly as possible.

 

Have you ever been in the following situation?

You feel like you’re giving 110% in the gym, you’re doing cardio, and you’re eating clean…but you’re still a bit soft in the middle. What gives?

Well, what many people don’t know about getting really lean is it is really nothing more than a slow accumulation of doing a bunch of little things right. If you do only some of them right, you probably won’t get there.

At its core, all effective weight loss methods do two–and only two–things:

1) They limit the amount of food you eat.

2) They increase the amount of calories and fat you burn.

#1 is simple enough (stick to your meal plan precisely), and #2 is a matter of speeding up your metabolic rate. In this article, I want to talk more about #2.

#1

Do HIIT Cardio

speed up your metabolism

Studies such as those conducted by Laval University, East Tennessee State University, Baylor College of Medicine, and the University of New South Wales have shown that shorter, high-intensity cardio sessions result in greater fat loss over time than low-intensity sessions.

Research has also shown that high-intensity training is more muscle-sparing than low-intensity cardio.

 

 

 

 

 

 

 

Therefore, I recommend doing HIIT for all cardio, and keeping your sessions 20-30 minutes long. Here’s how it works:

  1. You start your workout with 2-3 minutes of low-intensity warmup.
  2. You then go all-out, as fast as possible, for 30-60 seconds (if you’re new to HIIT, 30-second intervals will be plenty, but you want to try to work toward being able to do 60-second intervals).
  3. You then slow it down to a low-intensity recovery period for the same period as your high-intensity interval. Again, if you’re new to HIIT, you may need to extend this rest period to 1.5-2 times as long as your high-intensity interval. If you’re still out of breath and your heart is racing, you’re not ready to hit the high-intensity again.
  4. You repeat this cycle of all-out and recovery intervals for 20-30 minutes.
  5. You do a 2-3 minute cool-down at a low intensity.

You can apply the HIIT style to any type of cardio that you would normally do. You can head outside and walk and sprint, or you can hop on the elliptical trainer or recumbent bike to get it done.

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.

#2

Lift Heavy Weights

boost your metabolism naturally

If you’re familiar with any of my work, you know I’m a big fan of lifting heavy weights. Well, among the many benefits of lifting heavy is the fact that it helps speed up fat loss.

A study published by Greek sports scientists found that men that trained with heavy weights (80-85% of their one-rep max, or “1RM”) increased their metabolic rates over the following three days, burning hundreds more calories than the men that trained with lighter weights (45-65% of their 1RM).

Another study showed that the increased energy expenditure after lifting heavy weights is mainly derived from burning fat (and researchers weren’t sure why).

So hit the weights and hit them hard if you want to jack up your metabolic rate and in turn, speed up your fat loss.

And if you want to score extra points, focus on compound lifts like squats and deadlifts, because these are the types that burn the most post-workout calories.

#3

Avoid Consecutive Days of Rest

how to speed up your metabolism naturally

Doing no exercise for two days in a row can slow your metabolic rate down.

Instead of training for 5 or 6 days straight and then taking two days of complete rest, train 3 or 4 days and then take a day off, followed by another 3 – 4 days of training.

#4

Split Up Your Weight Training and Cardio

speed up your metabolism diet

Instead of lifting for an hour or so followed by 30 minutes of cardio, split them up. Lift in the mornings and do your cardio after work, or vice versa.

Not only will this rev up your metabolic rate twice per day, keeping it constantly elevated, it can help preserve muscle.

Researchers from RMIT University worked with well-trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles. Cardio before the resistance training suppressed anabolic hormones such as IGF-1 and MGF, and cardio after resistance training increased muscle tissue breakdown.

Several other studies, such as those conducted by Children’s National Medical Center, the Waikato Institute of Technology, and the University of Jyvaskyla (Finland), came to same conclusions: training for both endurance and strength simultaneously impairs your gains on both fronts. Training purely for strength or purely for endurance in a workout is far superior.

Cardio before weightlifting also saps your energy and makes it much harder to follow tip #2.

#5

Don’t Drink Your Calories

ways to boost metabolism

Liquid calories are a disaster when you’re cutting.

They’re way too easy to consume when you don’t even have an appetite, they don’t fill you up when you do, and most are full of sugar, which keeps your insulin spiked (which in turn leads to more fat storage).

Instead of drinking juice, sodas, sugary teas or coffee drinks, etc., stick to water, plain tea (or sweeten it with a natural sweetener like stevia or Truvia), black coffee, or other no-calorie beverages.

Summary

If you’re planning on losing weight or are currently struggling with it, try incorporating each of the tips above. As long as your diet is in the right place, your body won’t be able to do anything but  melt away the fat!

Have these fat loss strategies worked for you? Have any that you’d like to add? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.

THOUSANDS OF PEOPLE HAVE USED MY BOOKS TO BUILD THEIR BEST BODIES EVER. WILL YOU BE NEXT?

If you want a "paint-by-numbers," step-by-step blueprint for building a muscular, lean, strong body...faster than you ever thought possible...then you want to check out my bestselling books.

Here's a little sneak peek of what you'll learn inside...

  • The 7 biggest muscle building myths & mistakes that keep guys small, weak, and frustrated. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • How to build meal plans that allow you to build muscle, lose fat, and get healthy with ease…eating foods you love (yes, including those deemed “unclean” by certain “gurus”)…and never feeling starved, deprived, or like you’re “on a diet.”
  • The 5 biggest fat loss myths & mistakes that keep women overweight, disappointed, and confused. (These BS lies are pushed by all the big magazines and even by many trainers.)
  • An all-in-one training system that delivers MAXIMUM results for your efforts…spending no more than 3 to 6 hours in the gym every week…doing workouts that energize you, not wipe you out.
  • A no-BS guide to supplements that will save you hundreds if not THOUSANDS of dollars each year that you would’ve wasted on products that are nothing more than bunk science and marketing hype.
  • And a whole lot more!

The bottom line is you CAN achieve that “Hollywood body" without having your life revolve around it. No long hours in the gym, no starving yourself, and no grueling cardio that turns your stomach.

My book will show you how. Get it today and let’s build a body you can be proud of.

Bigger Leaner Stronger

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  • Big load of great common sense in your words. Thanks Mike!
    Since I read your book I completely changed (in better) my attitude!
    I am immensely grateful!!!!
    Angelo

    • Thanks Angelo!

      I’m really glad you liked my book and found it helpful!

      Mike

  • Maurice Blount

    Love the book Mike! It was very informative and helped me save a lot of money buying unnecessary supplements. Quick question, do you think Insanity is a good program to use as a cardio workout on my non weight lifting days? I’m still a little soft in the middle….

    • Thanks Maurice! I’m really glad you liked it.

      Yeah, Insanity is good cardio. Any style of HIIT is good, really. I think the DVDs run a bit long though. I like my cardio sessions to be between 20 – 30 minutes…

      Do well and shoot me an email if you have any questions!

      Mike

  • Brian Peterson

    As always…..Thanks Mike.

    • MikeMatthewsFitness

      My pleasure Brian. 🙂

      Mike

  • Keven

    Hey Mike, I got your book and I’m starting to see the physique that want starting to form. I have a question for you, what if you can only get 3 reps when you go up in weight. Should I drop the weight back down even though I can do 6 reps at that weight or should I keep it at the 3 rep weight. I’m asking this because I know that I should be using weights that I can do at least 4 reps. Please let me know and again thank you for the book.

    • That’s awesome you’re already seeing results Kevin!

      If you can only get 3, bump the weight back to the 6-rep range and finish out there. Then try for the new weight again the next week and see if you can get at least 4.

      Hope that helps!

      Mike

    • jim

      sorry to butt in, but if u stay in the 1 – 3 rep range thats awesome for increasing strength, thats what im doin atm but if u wanna build visible size then yea lighter weight and 6 – 12 reps 🙂

      • Michael Matthews

        I recommend working in the 4-6 or 5-8 rep range. If you only get 3 reps on a set, that’s okay. Going over 10 reps is not very efficient for building size.

      • MikaeI

        Any rep range can help build muscle mass from my personal experience as a trainer, especially for beginners, as long as the reps are actually challenging( not stopping at 6 or 10 if you actually can get more), but for any intermediate or advanced lifter getting stronger is key to gaining more mass, there is no other way around it, so working in any rep range and adding more tension(more weight) or time under tension getting more reps) is an absolute must to see any gains.

    • Michael Matthews

      Wow just saw this. Way late now but to answer, you can work with the new weight at 3 reps and just work your way up to 6 again. As your strength/endurance improves, you’ll get to 6, increase 5-10 lbs, and get 4 and so forth.

  • alex

    Dear Mike,
    I just got the book and am in my first week.Thanks for great advices.My muscles started aching 3 rd day after excercize.Is that normal ?
    Also, Congrats on becoming a Father, dont worry , You ll do GREAT as that is all about discipline and work as well as lifting.
    Best
    Alex

    • Hey Alex,

      Thanks for reading my book! I’m glad you liked it, and good job on already starting the program!

      Yeah, it’s normal to be sore 1 – 3 days after training. This varies from person to person, and it will change as you continue to lift.

      Thanks for the kind words about becoming a father! It should be any day now, so I’m pretty pumped! Haha yeah I’m pretty used to not sleeping all that much and following a rigorous schedule, so I’m hoping I can hit the daddy stride pretty quickly. 😉

      Shoot me an email any time if you have any questions!

      Mike

  • Frank

    Mike,
    I’ve been lifting since I was 14. I always lifted 3 to 4 days a week but added very little cardio to my workouts. Two years ago I began running or cycling 30 min at the end of my workouts. Since then, I’ve lost 20 lbs but I’ve also lost strength and mass. 5 years ago I was able to bench 315 easy, now I struggle to get 275. I’m 54 and I still enjoy my workouts, but I also love running the 5K’s. Can I regain any of my strength back and continue my running program?

    • MikeMatthewsFitness

      Hey Frank,

      Wow, your dedication rocks! 40 years of training!

      That’s great that you’ve lost weight by adding the cardio. You would minimize your muscle loss by splitting up your lifting and cardio workouts, as studies have shown doing cardio directly after lifting accelerates catabolism and suppresses IGF-1.

      For instance, I lift early in the morning and do 20 – 30 minutes of HIIT at night, and I continue to get stronger every week while staying lean.

      Would something like that work for you?

      Mike

      • Frank

        Hey Mike,
        I’m at work by 6am so I would have to start around 4am to get in a good workout and be there by 6. I’ve never workout that early.

        • MikeMatthewsFitness

          Ah okay. What about lifting after work and then doing 20 minutes of cardio an hour or so before bed? That would at least give a few hours of rest in between the workouts…

          Mike

  • cory

    hello mike, I read your book and it sparked my drive again.I’m a garbage man and i was wondering I’m eating granola and protein drink before work 5:30 am then a nutri grain bar at like 9 then a apple around 10 for lunch chicken breast and sweet potato and then a banana just before i lift artound 6pm followed by another banana and protein shake is this a sufficient plan? i eat the same thing everyday for the past 3 weeks now

    • MikeMatthewsFitness

      Hey Cory,

      Awesome, thanks for writing! Hmm as you’re physically active all day, you might need more cals. How has your training been? Are you getting stronger each week? Are you gaining weight?

      Mike

      • Cory

        Well I deffinately feel stronger, maybe look bigger in chest and my arms.i just read to break up my workouts between the week so I’m not taking off all weekend, I think that’s where I’m messing up lol too much time to eat and I’m not really burning it.

        • MikeMatthewsFitness

          That’s good you’re making progress. I assumed you were bulking. Are you cutting?

          • Cory

            No, I’m not really cutting that much. I still have a bit of unwanted fat just in the stomach region. It’s the only place it likes to stay.

          • MikeMatthewsFitness

            Ah okay. Well remember that you have to decide what your goals are and eat accordingly. If you want to lose fat, then cut until you’re happy with your body fat percentage. If you want to focus on building muscle, then bulk and strip the fat away after you’ve achieved the size you want.

            I don’t recommend a maintenance diet until you’re more or less happy with your size and body fat percentage.

  • Hi Mike, I love your books. I’ve reading them continuously. Your suggestion is to split up lifting and cardio. But i don’t have much time to workout twice a day, so how about this? I lift for 30-45 mins and take enough nutrition like protein shake and some carbo right after lifting, and then take a rest for about 15 mins, and then do cardio for 20mins.

    • Hey,

      Thanks for the kind words! I’m really glad you enjoyed my books.

      Regarding the cardio, I would normally advise against that, but considering your tight schedule, give that a try and see how your body responds. If you make good gains (strength going up, weight going up or down), then roll with it. If you find it very hard to make gains, I recommend figuring out a way to put more time in between the two workouts. Remember that you can do cardio outside of the gym–you can go do HIIT sprints, for example. Or bike sprints. Or Tabata.

      I hope this helps and let me know how it goes!

      Mike

  • EvilP

    Hey Mike!

    I am a working professional and cant get enough time to get into workout mode twice in one day and thus cant split my cardio and resistance training, unless I do them on alternate days. What do you suggest?

    BTW, thanks a lot for your blog, it has really helped me a lot in last few months to build some muscles.

    Regards,
    EvilP

    • Hey!

      I’d recommend keeping your lifting in 5 x per week (if possible), and just finish with 20 minutes of HIIT or so. It’s not IDEAL, but it’s better than not doing it at all.

      I’m really glad my blog has helped, and that you’re making progress! Definitely write me anytime if you have any questions!

      Mike

  • Scott

    Thanks for the article Mike. It kind of brings things back in focus. It’s funny how you’ll train for a long time and then just suddenly realize you’ve been having a cookie after your evening meal or just not watching your carbs closely enough. These articles are great little reminders. I’m on week 7 by the way. Getting stronger every week.

    • Hey Scott,

      I’m glad you liked the article!

      Haha yup, calories can sneak in so easily if you’re not paying attention.

      That’s great you’re on week 7 and things are rolling along smoothly! Keep up the good work and write me anytime if you have any questions!

      Mike

  • Gabriele

    Hi Mike, very nice article. I usually workout 5 times a week: 3 days weights and 2 days cardio. Cardio is either a 30 min jog (5km, I’m not a big fan of HIIT) or on a static bike. I cannot commit more than 5 days training and the 2 days rest have to be consecutive due to some other personal commitments. Also due to my job I can only train once a day. Would
    this schedule somewhat hinder my possibility of getting shredded (I don’t mind if it might take longer)?

    Regards
    Gabriele

    • Hey Gabriele,

      Thanks! I’m glad you liked the article.

      Nice on the workout schedule. That’s great, and plenty. You can make great gains with that schedule.

      If I were in your shoes, I would lift 5 x per week and do cardio 3x per week after lifting (not ideal, but better than nothing). I would do 20 minutes of HIIT to minimize muscle loss.

      If you’d rather lift 3x per week and do 2x cardio, that’s totally fine too.

      Let me know if this helps!

      Mike

  • Kevin B

    Hello Michael

    I recently read “Bigger Leaner Stronger” and have a question it didn’t answer. My work revolves around an eight day cycle, so my exercise routine needs to match. But am I losing muscle by exercising each body part only one day in each 8? I’m currently alternating between cardio one day and weights the next, using a 4 split muscle workout. Thankyou for your great book and website.

    • Hey Kevin,

      Thanks for reading BLS! I’m really glad you liked it.

      Good question! The program currently has you training each muscle group every 7 days, so if you mean training each muscle group every 8 days, that will be fine. If you mean something else, please just share your workout schedule and I’ll let you know what I think.

      Happy New Year!

      Mike

  • tman1087

    Does HIIT cardio have a catabolic effect since you are jacking your heart rate up so much? I have worked hard over the years to go from a 315 lb couch potato to as low as a 194 pound “athlete”, but am struggling now at about 215. I want to keep and even build muscle, but I really want to lose the 20 pounds I am up or even 30 lbs, depending on where my body fat is at these potential weights. You say don’t do lower intensity cardio, because it doesn’t burn enough fat… but I have also heard that other cardio causes you to go catabolic.

    • All cardio will cause muscle loss to SOME degree, but studies have shown that HIIT is the more forgiving in this regard than longer sessions of static-state cardio.

      Wow great job on your weight loss so far! That’s awesome. Cool on your goal. Have you checked out Bigger Leaner Stronger? It’s right up your alley–I email regularly with quite a few guys that have built muscle and lost fat on the program.

      • tman1087

        Thanks Mike,

        I will likely go ahead and get Bigger Leaner Stronger. I just get torn sometimes regarding whether I should change my techniques much given my success or just get my butt back to doing what I know I need to do. As you can imagine I have learned a lot in the last 7 years of my journey and was even featured in this weekends, Indianapolis Star’s life style section seeing that I have managed to keep it off. I really want to take it to the next level, Hovering between 20-25% body fat just isn’t getting it.

        Being a techy guy, I hate to change too many things at a time. I am just now am getting consistent in adding protein after workouts and am just starting to take it before I go to bed.

        As I have heard this suggested in multiple places and occasions, I am also going to do a better job of separating my cardio workouts from my lifting routines.

        For what it is worth, I think everything I have seen on your site is spot on. Even though I have never had a problem with it, your rule of not taking two consecutive days off makes a heck of a lot of sense.

        Terry

        • tman1087

          By the way, BLS is now on the way from Amazon.

        • Hey Terry,

          You’re welcome, and cool on BLS! I hope you like it. Definitely write me if you have any questions.

          And I understand your reluctance to check out yet another program. I’m the same way. Fortunately, as you’ll see, BLS is a very back-to-basics program. Heavy lifting, proper dieting, incorporating cardio as needed. There’s no shortcut or big secret to getting big and lean, but it does require that you do a bunch of little things right. That’s what BLS is all about.

          Nice on getting your post-workout protein in, and splitting up cardio and weight training definitely helps your strength and muscle gains.

          Thanks regarding everything you’ve found on my site. I’m going to be very active this year in posting, shooting videos, recording podcasts, etc., so keep an eye out! 🙂

          Talk soon,

          Mike

  • Rudy

    hey Mike,
    i really enjoyed your book, i was introduced by a friend and we started working out together. Everything that you mention in your book makes sense And I am seeing Results, unfortunately i started working out alone now, and i dont have a spotter anymore? Any suggestions on days i need one? i use the assisted machine to get my bench press and incline done, will that be as effected?

    • Rudy

      *effective

    • Hey Rudy,

      Thanks for reading my book! I’m really glad you liked it. That’s awesome you’re already putting it into use and seeing results!

      You can definitely lift without a spotter, and without using the Smith Machine (which I recommend you don’t use). The 3 exercises that you would normally need a spot for are barbell bench, squat, and military press.

      To do them without a spotter, you can do them in a power cage or multi-press rack if your gym has one. This is the easiest way to do it (you use the adjustable arms to prevent you from getting stuck with weight on top of you). If your gym doesn’t have the equipment for this, you can just end your sets with one rep still in the tank, so to speak. That is, the point where you struggle to complete a rep and aren’t sure if you can get another–you end there. That way you never get stuck.

      Let me know what you think!

      Mike

  • Gina W

    Question, actually about your eating plan. Any alternatives on eating Paleo on your plan.? Thanks

    • Hey Gina,

      Thanks for writing!

      Absolutely! I email regularly with Paleos and the only issue they usually run into is bulking is hard due to not eating grains. Cutting and maintaining are much easier, however, because you don’t need so many carbs each day.

      Let me know what your goals are and I can help you pinpoint the foods that will work well for you.

      Mike

  • Derek

    Hey Mike. I was wondering if you could give me some advice? I have been yo-yo gyming for the last several years, and have normally found I plateau quite quickly and then lose interest. I recently read Bigger, Leaner, Stronger and its given me a really strong desire to get back in the gym and try and do things right this time. I am around 200lbs and have what I consider to be a large-ish frame. I really want to put on some muscle, but already have a high enough body fat percentage. Would you advise a cutting or bulking diet? Many thanks for your help, BLS is fantastic!

    • Hey Derek,

      Thanks for writing! I totally understand the yo-yo plateau game.

      Really glad you liked BLS and are pumped to get back in the gym. If you’re over 20% body fat, I’d recommend cutting first as it’s healthiest, and I think you’ll be happiest that way. And if you’re new to this style of lifting, chances are you’re going to build muscle while losing fat, so you can’t lose.

      What do you think?

      Mike

      • Derek

        Hey Mike. Thanks very much for your response. I think the cutting diet sounds like a great option, I guess I can always cut, and then bulk later to gain more muscle mass. I will put it into practice. Many thanks.

        • Hey Derek,

          My pleasure.

          Yeah, I like that plan. Get below 15% and then re-assess. You may want to get even leaner for summer, or may want to start focusing on building muscle.

          Keep me posted on your progress and write anytime if you have any questions or run into any difficulties.

          Mike

  • Hey mike

    I’ve read bls, shredded chef and cardio sucks and enjoyed every book but I have a problem I’m from Ireland and training with my local football team 3 nights a week at 8pm to 9.30pm and don’t no what to eat after cause I’m trying to lose body fat and you advise not to eat after 7pm what could I eat that would not slow my goal of reducing my body fat.

    • Hey Padraig,

      Thanks for reading my books! I’m really glad you liked them.

      Cool on your football training. You should do 20 – 30 grams of protein before your training, and the same after, with about the same amount in carbs. That much cardio will heavily deplete glycogen levels, and the carbs will be used to fill those back up, not store fat.

      And FYI, I recommend not eating carbs after 7, but you do want to eat protein before you go to bed.

      I hope this helps and let me know what you think!

      Mike

      • jonathan patterson

        that’s grate

  • Nishan

    Hi Mike ,

    Many thanks for your great tips ! really helpful. I have a quick question for you. My weight is 101.6 Kg and height is 182cm . I am trying to do knee push ups and started with help of a chair. But I am getting a slight pain on my right elbow joint. Could you please give me some guidelines on this or best way to achieve state to do a modified knee push ups. Many thanks

    • Hey Nishan,

      Thanks for writing! I appreciate the kind words. 🙂

      Cool on your stats, and when exactly is the pain occurring? While you’re doing the exercise or after, or both? Have you suffered any elbow injuries in the past?

      Assuming the pain is occurring while you’re doing the exercise and you have no past injuries, it may be a form issue, or may just be one of those random aches and pains that come and go with exercise. There isn’t much to the push-up form, but you want to keep your elbows in a neutral, 45-degree position, and you want to lower your chest to the ground (not just your head).

      Let me know on the questions above and I may be able to help more based on your responses.

      Mike

  • Great article Mike. Bought your book a few weeks ago and have been on your program for 3 weeks now. So far so good. 🙂 Really glad I bought your book, it has most of the things I need to know about working out. Keep up the good work!

    • Thanks Herman! Really glad you liked the article and I appreciate your support.

      That’s awesome you’re on the program and it’s going well! Are you currently cutting or bulking?

      Please do keep me posted on your progress and if you have any other questions, shoot me an email anytime.

      Mike

  • Frank

    About carbs before bed, I actually eat around 25% of my carbs at dinner, around 7:30p, and get to bed around 10-11p. Right now I am cutting, so I’m not too concerned with muscle gain, but honestly I need the vegetables and pasta to feel like I got enough food at the end of the day (I also eat small meals throughout the day, but I can’t make them too big or my energy levels suffer), especially because I am currently only cycling in the evenings and lifting on the weekend (it helps me reach a more aggressive net calorie goal).
    In your opinion, how much am I giving up by eating around 60g of complex carbs around 3 hours or so from bed?

    • Hey Frank,

      Thanks for sharing. That should be totally fine. The science is gray in this area and minimizing carb intake 3 – 4 hours before bed is more just a little tip that MAY help with fat loss (and has some scientific reasoning).

      The key is if it’s working–if your weight is going down–then you’re doing just fine.

      Mike

  • Tom

    Hey Mike. Just bought your book off of Amazon, as I am interested in reading it and want to see your views on gaining lean muscle. I’ve sort of hit a plateau with my weightlifting – I’m 18 and I have been lifting for 2.5 years. I am 6’7, 210 Lbs, and probably a medium to low amount fat percentage of bodyweight. I play volleyball competitively on the club level and am already committed to play NCAA DI/II Men’s volleyball next year. With that being said, I want to cut down as much fat as I can, while also getting my legs and core to be A LOT stronger (my back squat 1RM is 105kg, my front squat 1RM is 85 kg, my 1RM clean and power clean is 85 kg). What can I do to lean down as much as possible, and fry that annoying midsection I have right now? I kind of think of it as jumping with extra weight – if I can eliminate it, I can most likely jump higher. I have all this spring and summer to shape up, and I just wanted to build a baseline routine for getting there. I will do what it takes. I already lift 3-4 times per week. Thanks!

    Tom

    • Hey Tom,

      Thanks for picking up my book and writing!

      That’s great you already have 2 years of lifting experience, and congratulations on your success in volleyball!

      It sounds like a standard cut will work just fine in addition to heavy weight training. If you wanted to focus just on lower body and core strength, a program like Starting Strength or 5×5 might be best. If you want to maximize all-around growth, then I thin BLS would be the way to go.

      Let me know what you think and if you want to cut, shoot me an email at [email protected] and I’ll help you work out your calories and macros (they will need to be higher than the formula in the book due to the amount of exercise you do each week).

      Hope this helps and talk soon!

      Mike

    • Hey Tom,

      Thanks for picking up my book and writing!

      That’s great you have 2.5 years of lifting experience, and congrats on your volleyball success! That’s awesome.

      Cool on your goal. If you want to really just focus on core and lower body strength, a program like Starting Strength or 5×5 might be a better fit. If you want to see a bit more hypertrophy (increase of actual size) everywhere, BLS will probably serve you best.

      Losing the fat is a simple matter of cutting, as described in the book. It sounds like you might need to eat a bit more than the formula prescribes, however (I assume you’re playing a lot of volleyball each week?). Let me know what your exercise schedule is like (including volleyball practices, games, etc.) and I’ll give you cutting numbers that will work.

      Mike

  • Splinter

    Hi Mike,
    Firstly i want to say that your book is amazing and helped a lot.
    I have a question…
    Is it really extremely important do cardio separated from lifting?
    The reason I ask is because, even though i have the time to do that, it hurts my knees to run outside in the asphalt, whereas when i use the treadmill with some inclination, it doesn’t hurt. I can’t drive to the gym twice to the gym to do cardio and lifting separately like that because it is far and time consuming.
    So would it be alright to do cardio right after lifting if i consume something quick in between like a shake?
    Thank you very much.
    Any clarification on this is much appreciated!

    • Hey,

      Thanks for reading my book! I’m really glad you liked it.

      Separating cardio and lifting definitely helps improve strength gains, but you can do your cardio after your lifting if you have to. It’s not going to ruin your gains. No need to shake before the cardio

      One other thing to consider is doing a form of cardio at home that doesn’t hurt your knees, such as biking?

      Let me know what you think!

      Mike

    • Hey,

      Thanks for writing! I’m really glad you liked my book.

      Separating your cardio and lifting is definitely beneficial, but you can do cardio after lifting if you can’t separate them. It won’t kill your gains. No need to shake before the cardio–just do it and then have your post-workout meal.

      That said, you could also do your cardio at home on a bike? No knee impact. (I use a recumbent bike, which you can pick up for cheap, if you don’t want to go out biking.)

      Let me know what you think!

      Mike

  • John

    Hello Mike, I’ve been following your book BLS and I’ve been making meals from your other book TSC. both books are amazing by the way. I’ve just finished weeks 1-8 and I’ve lost close to 16lbs.

    But for the last two weeks I have been stuck on 184lbs and cant shift any more lbs, even though i still have more to loose. Previous to this plateau I reduced my carbs as recommended in your book and I’m also doing a bunch of HIIT cardio, but now a loss as what to do, i cant drop anymore calories as i’ll be starving myself.

    What do you recommend?

    thanks .

    • Hey John,

      Thanks for reading my books and writing! Great job on your weight loss! That rocks.

      It’s very possible that you need to actually bump your calories (and specifically your carbs) up for 7 – 10 days tp to speed up your metabolism and increase your leptin levels (which tells your body you have plenty of food and it can burn fat again).

      Shoot me an email at [email protected] and I can explain further. Include your current macros too.

      Thanks!

      Mike

    • Hey John,

      Thanks for reading my books! I’m really glad you liked them.

      Wow, great job on your progress! That rocks.

      It sounds like you may need to actually increase your calories, and specifically your carbs, for 7 – 10 days to speed your metab up and increase leptin levels (which tells your body that it has plenty of food and can continue burning fat).

      Shoot me an email at [email protected] and include your current macros, and I’ll help you work this out.

      Thanks again and keep up the good work!

      Mike

  • Alex

    Hey Mike, I just bought BLS and was wondering if it is acceptable to modify the HIIT workout from 1min high intensity 1 minute rest intervals to something with a shorter work interval because I feel as though after around 30 seconds of hitting the heavy bag all out I can’t really continue full force, and I run out of gas.

    • Hey Alex,

      Thanks for picking up BLS!

      Yes, you can definitely do that. 30-second intense, and 30-second rest is a common, workable protocol.

      Let me know what you think of BLS once you’ve gone through it!

      Mike

  • tman1087

    I know you are big on HIIT Cardio, but between lifting heavy and maybe a couple of days of HIIT, my body is hurting… but weight is not shedding, which is my main goal right now. I am keeping my protein up, bad carbs down and still very little movement. Should I go ahead and add some lower intensity cardio on lifting days… just separate from lifting by 8 hours or so?

    • Great on the lifting and HIIT. It sounds like you just need to tighten up your diet.

      Have you worked out a cutting meal plan yet? Are you following it strictly?

      Mike

  • Kaz

    Hi I’m considering buying BLS, but ,y current financial situation isn’t in the best state at the moment. I was wondering if the nutrition plan is expensive and doe it require a gym membership as I do have some weights at home.. Thanks

    • Hey Kaz,

      Thanks for your interest in my book!

      You can totally tailor your nutrition plan to your budget. I don’t give any hard and fast rules in terms of foods you have to eat or never can eat (although I do provide general recommendations for staying healthy).

      You don’t necessarily need a gym membership, but in order to follow the program exactly as laid out in the book, you will need a barbell setup that allows for squatting and bench pressing, an adjustable bench, and dumbbells that are heavy enough to allow for pressing (chest), rowing (back), shoulder pressing, etc.

      I hope this helps and let me know if you end up getting the book! I’ll be happy to answer any questions that might come up.

      Mike

  • Lisa davies

    Hey mike, what you try when you’d tried everything and is losing faith……. I have 21-23lbs I wanna shred I’ve never been a slim figure but I wat to change my body’s way of thinking
    Please help x

    • Hey Lisa,

      Thanks for writing!

      I’m sorry to hear you’re having trouble. I can definitely help you lose 20-25 lbs. Shoot me an email at [email protected] and let me know what you’ve been doing and your progress.

      We’ll work it out.

      Mike

  • francisco

    Hey Mike, Im
    ready your book TSC and following your advice of spliting my training doing
    weight training in the morning and HIIT in the evening ( which I think is
    challenging and love it ), in the past 6 months I had lost about 30 lbs and
    looking to loss another 12 lbs ( actually 180 lbs with 20% bodyfat at 5,8″
    ), but Im worry that the HIIT makes me look to thin or skeletal, can you please
    let me know your suggestions for pre and post workout nutrition for weight
    training and for HIIT ? at this time Im starting my weight training first thing
    in the morning on an empty stomach and for postworkout I do a shake of whey
    protein, casein and gatorade as a fast acting carb. For the evening HIIT as a
    preworkout ONLY SOMETIMES I might have a protein bar or cottage-fruit, for
    postworkout I do a shake of whey protein and gatorade as a fast acting carb.

    • Hey Francisco,

      Thanks for reading my cookbook and writing!

      Awesome on your progress so far! That totally rocks. Great on your goal too.

      HIIT actually preserves your muscle better than low-intensity cardio, so I would definitely recommend keeping that in. It sounds like you just need to focus on building some muscle once you’re done cutting.

      In terms of pre- and post-workout, this could be part of the issue. Fasted training is good for weight loss, but you’re going to want to have some BCAAs before to minimize muscle loss. Check out the brand I recommend on this site. I use it myself and like it.

      For post-workout, you want to have more carbs. You want to get about 30% of your daily carbs in this meal. For me, that’s about 100 grams of carbs in that one meal.

      For your HIIT, you can use the BCAAs again if you want to do it fasted, or have 20 grams of protein. No need to eat after if you don’t want to.

      I hope this helps and let me know what you think!

      Mike

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  • Tim Spreitzer

    Mike’s program works.

    My personal observations for myself:

    1) My “estimates” of my serving portions sizes were – off. And thus so were the calories I was actually consuming.

    2) I bought a digital kitchen scale. Wow! Should have done it sooner. They are not expensive and work great. Measures in oz’s and grams. Set a plate or bowl on it, turn it on, and it is at zero. Add an exact amount of one ingredient, then hit the button and it’s at zero again, add the second ingredient, repeat. Easy.

    3) I also discovered that measurements given on Nutrition Facts labels appear to be rounded to the nearest 1/4 or 1/3 cup measurements when given in cups and weight such as grams. This makes sense. Who can measure out 3/8, 7/8, or 9/8 of a cup?

    The higher the caloric density of food the bigger difference this makes. I found that the food measured by weight may be the same, a little larger or smaller than the size in cups given. To be as accurate as possible when measuring calories given weighing the food is the way to go.

    4) Tracking food consumed. I felt like I was spending a lot of time on my spreadsheets of food consumed. I started weighing all food and discovered where the hidden calories were.

    I also did not like the tracking at first because my goal and reality were often so far apart. But I figured ‘Fail my way to success’. That is, it forced me to see where the hidden calories were and led me to success. Each day I got a little closer to ideal calories consumed and I confirmed that math works every time, it is exact. Eat less calories than consumed and lose fat. Really works also for seeing how many carbs, fat and protein is consumed. For example it is easy to not eat enough protein and too many carbs and/or fat.

    • Awesome, thanks for sharing Tim.

      You bring up great points, as making “small” errors in each of those areas can effectively halt weight loss.

      When someone isn’t losing weight despite what they believe is following their diet and exercising properly, it’s almost ALWAYS a simple matter of they’re not actually in a deficit due to (accidental and minor, but significant enough) over-eating.

  • On #3, are you specifically talking about lifting, excluding cardio?

  • Moo Moo

    Awesome! Thanks for the tips.

  • Tricia Gotcha

    Hey mike! Im very skinny but i have gained weight recently which is very good BUT my stomach got bigger and flabby 😛 i wont lose weight by doing cardio right? I just want you to clear that up please. Because i want to start cardio tomorrow and i dont wanna lose weight.

    • Michael Matthews

      Hey Tricia! Yes you can add cardio to get rid of some of the fat. I would recommend starting with 2-3x HIIT per week. Or you can reduce your caloric intake. Up to you…

  • Jean van Wyngaardt

    Just finished reading 50 muscle myths as well as all your other books, been on the program for 6- 7 weeks, dropped from 25% body fat to 16% and feeling better every day.

    The hardest part is being patient, otherwise it’s so simple. Know what fuel you’re putting in, lift heavy, drink lots of water and get lots of sleep.

    Thanks Mike, you’re a life changer..

    • Michael Matthews

      Wow, that rocks Jean! Very well done!

      Yup, you’re absolutely right. Be patient and just keep doing what you’re doing, and you’ll reach your goal in time.

      Keep up the good work and keep me posted on your progress. Oh and if you’re interested, I’d love to feature you as a success story on the website when you reach your goal?

      What do you think?

      • Of course! I’ll keep you updated (I have your email address)

        Thanks Mike for everything!

        • Michael Matthews

          Perfect, you’re welcome! Talk soon!

  • DIL

    Mike !! i m vegetarian and looking for some tips regarding food intake and exercise for vegetarian.
    thanks
    DIL

    • Michael Matthews

      Hey! Cool, I can help! Fortunately the basics are the same, regardless of your dietary preferences. I talk about them in my book:

      https://www.muscleforlife.com /books/bigger-leaner-stronger/

      In terms of what to eat, exactly, although I’m not a vegetarian, I like various vegetarian proteins such as eggs, low-fat cottage cheese (Organic Valley is my favorite), low-fat European style (Greek) yogurt (Fage is my favorite–no sugar, great taste), tempeh, tofu, quinoa, almonds, and beans.

      BTW my next cookbook will be specifically for vegetarians and vegans and it will be out soon. I think you’ll like it!

  • Lef

    Hey Mike. If I can’t go to the gym twice a day can I just do my cardio after the weights? I do have a treadmill at home, but you mentioned in another article that you prefer cycling. So would you suggest that I do cycling right after my weights, or evening sprinting at home?

    Thanks a lot.

    • Michael Matthews

      While you can do cardio after lifting, personally I would separate the workouts. But if that doesn’t quite work for you, just cycle after your weights.

  • Amin

    Hey mike i have your book but now arise one Doubt!!! I should Make the cardio after Or before the bodybuilding????

    • Michael Matthews

      Thanks! Do it after IMO!

  • Glen Wilson

    as always excellent advice although on my own history im not completely convinced hiit works for everyone.i have had little results from it and chatting to a doctor friend of mine he said a test was done at some point showing not everyone can benefit from this system. how true it is or accurate im not sure but i wish it did work for me! i go hard at it for a minute at full speed then lower for a minute and have done this from 20 minutes up to 30 minutes with little success. im curently cutting for a return to competition so may give it another go. initially i try to leave cardio to the last resort lol!!

    • Michael Matthews

      Thanks Glen! Remember diet is the key. If your diet isn’t right, then no amount of HIIT will do anything really.

      You might be running into metabolic issues too:

      https://www.muscleforlife.com /how-to-speed-up-metabolism/

  • Jessica P.

    Hi Mike,
    I am doing 45-60 minutes of cardio 5-6 times a week along with 4 days of heavy weights. I have been doing this for a good 5 years now and find it very hard to make any progress at this point without dropping more and more calories. Do you think changing to 20-30 min of hiit will be beneficial? I am already doing 1 minute intervals do I am afraid that lowering the duration will actually set me back. What do you think?

  • Charles

    Interesting article Mike! This will be helpful for me… or maybe not yet. I started getting lean only two weeks ago, doing a lot of cardio 4 times per week, starting lifting 2 times per week, and fasting 4/5 days a week. After two weeks I do feel better, but aesthetically, I think my stomach’s still the same… Do you think it’s normal after that amount of time or should I do one of these things harder? Are your tips in the article for me at my stage? I’m quite newbie so I’d rather ask before I take stupid decisions 🙂

    • Michael Matthews

      Thanks! It sounds like you’re doing well. Stomach fat is stubborn and is generally the last to really go. Just keep it up.

  • Shamir Alvis

    Mike you say to avoid 2 days of no exercise (does that include cardio?) because in BLS we’re lifting mon-fri.

    • Michael Matthews

      It’s a minor point to be honest but what I do is lift 5 x in a row and then 2 x off lifting but cardio on day 2.

  • AgeUke

    Just a thought really, but the link says 7 ways to kick your metabolism etc etc

    https://www.muscleforlife.com/7-ways-to-kick-your-metabolism-and-fat-loss-into-high-gear/

    Where is the mystery 7th?

    🙂

    • Michael Matthews

      Haha there was a 7th but I removed it. Don’t remember why.

  • Jack

    Hey I’m 19 , new to fitness blend.com I do a 5 day split routine with one day 25 min cardio .I was just thinking doing hiit training 2 days a week for fat loss concentrating mid section and obliques .I’m pretty muscular but my biggest problem is love handles and lower abs fat so could u please recommend me some training to loss fat around these region.

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  • Angela

    Hey Mike!
    I purchased your book around a month ago and I’m seeing some progress! I am: 18 years old, about 5ft7in and weigh around 141lbs. I want to build some muscle and lose a little more fat! so I am eating around 1500 calories. I have went down from 273lbs to my current weight in a period of two and a half years (yay!). Back to the question, I am very busy on week days, especially on monday through wednesday and sometimes sunday. Is it ok to train from thursday to sunday? as in resting 3 days in a row and lifting 4 days in a row? will it slow down my progress? and another question, do you recommend carb cycling? so eating higher carb on my training days and lower carbs higher fat on my 3 consecutive rest days?
    Thanks!

  • sdfa

    dsfg

  • Jeff

    You mention breaking up cardio and weight training, but is that just for regular low slow cardio? I do short intense lifting sessions focused on compound lifts, followed by five or six hill sprints up a pretty steep hill. The entire routine generally takes less than an hour. I do some low intensity brisk walking on off days but that’s it for regular cardio. Do you recommend separating HIIT and lifting, or is my current routine okay?

    • Michael Matthews

      If you’re wanting to maximize strength benefits, you’ll want to separate your HIIT work from your heavy lifting. If you’re wanting to exercise, what you’re doing is fine.

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  • Steven Bellm

    I’m a former #1 Middleweight Natural Bodybuilder and I really appreciate the tips he’s given on this page, they are very cutting edge. The High Intensity Interval Training for cardio is new to me, and especially the heavy weights to burn more fat as I have always been a moderate weight/moderate reps guy for proper control/form. But, I do question his suggested use weight that’s 85% of your 1 rep max. That’s a 2-4 rep set on your own.

    • Michael Matthews

      Thanks Steven! I really appreciate it. Let me know how you get on with the program.

      80-85% of 1RM should allow for 4-6 reps. You may have to drop to 75% but that’s usually the 6-8 range.

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:

    http://www.muscleforlife.com/signup

    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Miguel Rodrigues

    Is the physique on the main photo attainable without anabolic support?I suppose its not due to massive shoulders extreme serratus etc but neverth
    eless amazing physique to aim for even if only possible for the enhanced fellows.thanks in advance mike

  • Jerome Vicente

    Hi Mike, i really like this article I’ve been struggling cutting my weight because i only have a limited time I’m always busy at work and i can only lift weights and do my cardio whenever i don’t have work. My question for you how will i do it? How will i do my cardio and lift weights on the same day any advice?

  • Duki

    Greatings,
    What about we working class people, that have time to train only on afternoon? Should we do HIIT after weghtlifting or before?

  • Kris10

    I appreciate everything you have to say, but I am a single mom of three boys and my schedule only allows me to workout either 3 or 4 days in a row. I do weight training splitting different muscle groups up and HIIT cardio every time, so I’m usually at the gym at least an hour and half every time I go, maybe more – I’ve noticed some results but my progress is slow, especially on fat loss. Will I ever be able to get where I want with this schedule?

  • Jasper83

    Hello Mike! Is it ok to do weights on mon, wed, fri and cario on tue, thur, sat?

  • Eugene

    hi Mike, is it ok to do HIIT in the morning (6am) and then weight training in the afternoon? (5:30pm) . i know is mentioned that its ok but i just would like to make sure. and also what supplements will you suggest as im doing 2 exercise per day?
    my routine:
    hiit mon-fri fasted in am
    weights: mon tue and thurs.
    supps:
    bcaa before and after hiit
    +whey protein post workout

    and only whey after weight training

    will appreciate if you can get back to me Mike. Thank you.

  • Andrew

    Hi Mike,

    Your post really opened my eyes, as I was really feeling confused about all this. I’m currently 247lbs at 6’1″ and have being dieting for 3 weeks now at 12lbs lost but have stalled. I’m walking/running a total of 10k steps every morning which amounts to 1.5 hours of exercise and a total of ~3200 calories burned for the day and consuming around 1300-1500 calories through the day in portioned meals. From your article I take it that I need to be eating more throughout the day in order to get things back on track and start losing more fat. I use MyFitnessPal which says my goal is 1930 for the day which now that I understand more, is 30% cut from my ~3200, do you think I should be consuming all 1930 then to start dropping fat again?

    Thanks for your help!

  • P Mort

    Where do protein smoothies fit in to #6…I factor those calories into my plan, but would it be wiser to make that a more solid meal? (like, maybe it helps with satiety or something, I don’t know)

    • Yep, exactly. If you have trouble with hunger, it just isn’t smart to drink your cals because they aren’t as filling.

      • P Mort

        To be fair, the smoothies I do are like 1K calories lol, so I’m not hungry afterward, but I have a feeling if that were solid food I’d be a lot more stuffed throughout the day.

        • Damn! Yeah, try a 1000 cal meal of solid food instead and see how you feel.

  • Regan

    I read so many different theories on this stuff is more confusing then ever… lol right now i’m doing arms, shoulders. and chest with dumbbells for lifting… 3 sets of 10 then when i’m done that I do 15 mins of HiiT. right after… would that be ok since i’m not going weight lifting crazy? Just trying to build muscle in arms n shoulders n chest and loss a lot of fat on my gut. I do it 3 times a week atm might change it up and just do it every 2nd day… I really enjoy it

  • Jonathan Young

    Hey Mike… On phoenix, forge, caffeine, on your 5 day program, and HIIT mixed in. Running a 2k Calorie (deficit) @ 195 LBS. Great results so far… 2 questions…

    1) I’ve been doing different types of HIIT (fully body, sprints, etc). I noticed you use recumbent bike primarily for HIIT. In one of your videos you stated because it didn’t put stress on heavy muscles etc. For fat loss, is it more ideal to do full body HIIT, or just stick to recumbent bike?

    2) I strained my calf today doing calf raises… primarily because i cramp SO hard in my calves, no where else. It’s been an issue for like… a year, strong calves, but they cramp easily. How in the world do I fix this?

    Been on MorelliFit, Ryan Engel, Athlean-X, without question love your stuff the best.

    P.S. My girlfriend loves you because of my results. 🙂

  • Bcgirl

    Some good tips, but question the picture choice for “lift heavy weights”. She’s got 10lbs on that bar. Not very inspiring. Maybe a little less crotch shot, and a little more “strong”. Let’s see some pics of woman who lift heavy weights!

  • Kevin Flint

    Hi Mike, I don’t do much cardio currently (only walking) but I’m looking at intoducing cycling to work which takes approx 1 hour (going hard), maybes a bit longer as I enjoy it also.
    My question is, is this too much to do if I say cycle 1 way only (1 hour) in the morning then BLS strength session (4 day split) on the evening and vise versa with Wednesday a rest day in the middle?
    I obviously don’t want to lose strength whilst doing this cut, I wouldn’t want to be burning muscle.

  • Tarik Trad

    Hi, Mike. I need to lose about 30 pounds and things are starting out great. The combination of eating right and working out is giving me the energy I need for a better workout. Currently, I’m mixing cardio (recumbent bike), weights, and interval training – one at a time. I feel I have the energy to work out twice a day. In your opinion, which workout is better in the morning and which is better after work? Thanks! Looking forward to your book.

    • Hey hey! Understood! Let’s make it happen.

      Glad it’s going well so far.

      Whatever you prefer for the workout order is fine. Personally, I like to do my weightlifting in the morning and cardio in the evening.

      My pleasure! Glad you’re enjoying the book. 🙂

      Talk soon.

  • ARC

    Today was my 1st day. I just had 2 children in mos. 1st was fine. 2nd high risk bed risk. Gained 40 lbs lost lots of muscle. I cannot bench press the barbell. I am not strong enough. What exercises can I do instead?

    Also, my left arm is significantly weaker than my right. I assumed I start w/ the lowest weight dumbbell my left arm could handle i’m trying to work my way up until both arms good that’s the same amount. Is this correct? I can do 15 w/ my right and only 8 w/my left.
    I am Magent on day two I will also run into challenges where I cannot do the minimum weight required to do the exercise. And that and that what should I do instead until I can work my way up to do the entire program correctly?

    • Hi, that’s great to hear! If the barbell is too much, then use dumbbells instead. I would keep your dumbells at the same weight so you do not continue with a physique imbalance.

      Bodyweight or assisted movements are a great starting point.

  • Rudy

    I wake up at 430 five days a week and start work at 6am. I train Brazilian jiu jitsu at night twice to three times aweek. I still can’t manage to burn the fat off my body. Any suggestions? Thank you

    • benzemartin

      In order to lose fat you have to be in a caloric deficit. Your train very often but if you’re not losing weight that means you’re overeating. Continue with the training you described above and simply eat less and you will lose weight. Simple as that.

    • Great point, benzemartin.

      Rudy, take a look at this:
      http://www.muscleforlife.com/not-losing-weight/

  • Cathy Ferguson

    Instead of doing cardio/HIIT or strength in the morning and then the other after work would it be better to do strength one day and cardio/HIIT the next?

    • Hey Cathy,

      You can split it like that, sure! But if you’re trying to pack in more activity hours, then I’d keep the schedule tighter and keep them in the same day so you can make room for more things the next day.

      • Cathy Ferguson

        I am not trying to pack in more activity just trying to maximize what I do do…..thought maybe keeping cardio on a separate day from strength might be better since I work on the road and won’t be able to do a morning and later day work out.

  • jeremygripe

    my company required WA TD-420-040 a few weeks ago and used an online platform that hosts a searchable forms database . If people are looking for WA TD-420-040 too , here’s a https://goo.gl/UgYq2G.

  • Cathy Ferguson

    Do you know of any youtube video’s/websites that would give detailed HIIT workouts for beginners who have a lot of weight to lose?

  • Plzstyclm

    Hi Mike,

    You mention not to drink too much of your calories – is it an issue if those drinks are protein shakes? I ask mainly because I can drink 2-3 on some days (maybe 2-3 days out of the week) just to hit my protein macro, and also to fill some of my meal calories when I’m busy.

    Of course, I try to get more of my protein from food, but some days it’s faster and easier to drink down the protein portion.

    • That’s not too bad in this case, as long as you’re trying to fill up with real food for the most part. Why liquid cals suck during a cut is because they don’t fill you up as well as solid food–making hunger pangs a very real thing 🙁

      • Plzstyclm

        Thanks Roger, actually the hunger pangs aren’t as much an issue as time/convenience is – so mixing up protein and heading out the door helps sometimes, especially in the morning!

  • NathAdrian

    About the studies of concurrent training of weightlifting and cardio. The studies shows that training them in the same session compromises both adaptions. I dont see how it makes it difference though if your gona do cardio on the same day. I dont think theres studies out there showing that the adaptation response isnt disrupted of doing cardio later in the day. After all when we think about it, the adaptation response(supercompensation) in weightlifting last anywhere from 1-4 days depending on training experience. If u do cardio like 12 hrs later on the same day, the adaptation response is still definitely going on, and i would think cardio would disrupt it even if its in different sessions. I may be wrong doe but i think theres enough studies out there to establish that in general that just doing weightlifting is always superior for muscle and strength purposes than concurrent training

    • That’s the main point, but it does apply to same-day training, which is why strength athletes often limit cardio in an absolute sense.

  • Re-reading old articles. Thought I’d give you an update….. 18 months. 275 to 190 https://uploads.disquscdn.com/images/255b423f6b9b36336415da51c58dc7a26116e640532af84034ce8250fa77a4c6.jpg

  • Aaron Smith

    I had gastric bypass back in April, down from 407 over a year ago to 262 at the moment. The surgery limits how much I can eat in the day (atleast if I wasn’t grazing all day which would defeat the purpose of the surgery) and digest (Roux-en-Y works through malabsorbtion). Should I just do cardio twice a day or cardio once a day and lifting?

  • sakib800

    Hey Mike Is it ok if I split up my cardio. 15-20 minute HIIT when I feel fresh. Another 15-20 minute later on in the day after weights..maybe HIIT again or more of a moderate paced cardio..?

    30-40 minutes cardio everyday isnt too bad right? as long im doing proper strength training?

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