Category: Fat Loss

Fat Loss Hypertrophy

Are you too fat to add serious muscle?

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. When you want to add as much muscle mass as possible, in the quickest time frame, the first thing you should do is get lean. Don’t get me wrong, fat people can build muscle but it’s a hell of a lot harder. How lean? Very. I know you want me to give you a number that classifies ‘very lean’ so I’ll say sub-10%, but I don’t like giving a certain body-fat percentage as a benchmark, because…

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Fat Loss Hypertrophy

6 lifting lessons you have to learn

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. Most 20 year-old men think they know it all. I was no different. Expect I really believed that I knew it all. And I believed I was going to become a world-class bodybuilder. I got my first set of weights when I was 11 and had joined a gym by the time I was 14. I technically needed an adult to sign me in because I was so young, and when most underage kids were sneaking…

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Fat Loss Hypertrophy

Want to train cardio? Then pick up a bar

Burn fat and improve cardiovascular health while retaining lean muscle mass by swapping steady-state cardio for high-volume, low-weight lifting, says Layne Norton Dr Layne Norton is a physique coach and natural pro bodybuilder and powerlifter, who holds a PhD in Nutritional Sciences. He is based in Tampa, Florida. One new technique I’ve been trying out with my clients is lifting weights for cardio. My friend Professor Mike Zourdos at Florida Atlantic University has been looking at, instead of doing intervals or low-intensity cardio, actually lifting for cardio by doing more volume with a lower amount of weight. There is some evidence…

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Fat Loss Hypertrophy

Maintain muscle while stripping fat

Dr Jacob Wilson is director of the skeletal muscle and sports nutrition laboratory at the Department of Health Science and Human Performance at the University of Tampa. Ryan Lowery is senior research scientist at Department of Health Science and Human Performance at the University of Tampa, with a focus on sports nutrition and supplementation. In the Western world there is a prevailing mentality of wanting things instantly, especially in the field of fitness. We don’t have time to wait for the results of our hard work to be realised. We want to be lean and ripped yesterday, and not have…

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Fat Loss Hypertrophy

7 ways to train like a pro bodybuilder

Dr Jacob Wilson is director of the skeletal muscle and sports nutrition laboratory at the Department of Health Science and Human Performance at the University of Tampa. Ryan Lowery is senior research scientist at Department of Health Science and Human Performance at the University of Tampa, with a focus on sports nutrition and supplementation. 1 Engage your mind Focusing on the muscle is everything and there is data to support the mind-muscle connection that Ben preaches constantly. Does this mean you have to move the weight super slow? Absolutely not. However, using MIV (maximal intended velocity) whilst focusing on the…

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Fat Loss Hypertrophy

Is social media your main motivation?

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. How’s your training going? Making good progress? Are you consistently sticking to your tough diet? And are you happy with your physique and typically in a good and positive frame of mind about life? Then great. I am genuinely delighted for you and wish you all the best in your efforts to keep progressing. But if you are training hard and eating well, but aren’t happy, or feeling pressure to be ‘on it’ 365 days a…

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Fat Loss Nutrition

Restore metabolic flexibility for a leaner body

Varying the way you train and experimenting with brief periods of fasting are two of the best ways to return your body to a state of metabolic flexibility, says Dr John Berardi. In a previous feature I talked about this concept of metabolic flexibility, which means your body can seamlessly switch between using different fuel sources as energy to build muscle, burn fat and avoid fat gain on almost any nutritional strategy. Many young men are naturally metabolically flexible. But it only becomes obvious in its absence. So when you eat in certain ways and start putting on weight like crazy,…

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Fat Loss Hypertrophy Strength

Steve Cook: why it’s not about the six-pack

Steve Cook, the world’s number fitness model, explains why he wants a performance, as well as an aesthetic, outcome from his training Steve Cook is an IFBB Pro athlete and the founder of Swoldier Nation. He lives in Boise, Idaho. ‘For so long it was about the physical but recently I’ve wanted to be more functional. What set that off was being inspired by the rugby player Sonny Bill Williams. He’s a sportsman with a world class physique.’

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Fat Loss Hypertrophy Strength

Fusing the art and science of bodybuilding

People argue about whether it’s the art or the science of bodybuilding that will help you build the best physique. In truth, it’s both, says Dr David Sandler David Sandler is a S&C coach, fitness researcher and co-founder of training and nutrition company StrengthPro. He is based in Golden, Colorado.  ‘Is it the art or science that comes first? For most of us, we all wanted to look like Arnie and that’s what started it in the first place. So the art fuels the passion to get into training. But you need to understand the science and the physiology. There should…

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Fat Loss Nutrition

The folly of flexible dieting

Nick Mitchell is a leading body composition expert and the founder of the Ultimate Performance global personal training gym. He is based in Los Angeles. There is more than one way to skin a cat. And this adage is never truer when talking about diets because we all have unique triggers and motivations. There is no guarantee that what works for me will work for you. That said, based on my experience since founding Ultimate Performance, I have never seen a personal trainer consistently produce results if he deploys a flexible diet or ‘if it fits your macros’ (IIFYM) nutritional strategy…

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