Tag: Norton

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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Nutrition

The smart way to maximise protein synthesis

Not all proteins are created equal so eating the right types at the right times is the best way to improve muscle protein synthesis, 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. I went into my PhD hoping to find data so I could increase the amount of protein I ate per day. Instead the opposite happened. I went from a target of 1.5g of protein per pound of bodyweight to 1g, because there was no evidence that taking more…

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Nutrition

The clever way to cut carbs

Carbs are often, and wrongly, demonised in the physique game but use them correctly and they can be the difference-maker in building a bigger and leaner body, 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. Iron Insights No single formula You need protein to build lean mass and you need fats for hormone production, so the role of carbs in your diet is as a calorie filler.  How many you need will be different for everybody and there’s no plug-and-chug…

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Fat Loss Hypertrophy Nutrition

Only frauds offer a magic solution

The fitness industry is full of people handing out unqualified advice, and trusting them to find a quick fix to your problems will cost you time and money for no end result, 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. Iron Insights Hard sell There’s so much competition in the fitness industry that people feel compelled to sell a magic solution. But there isn’t one. All I care about is results, which is why all I talk about is the…

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Fat Loss Nutrition

Is dairy making you fat?

There’s no evidence of negative effects from consuming dairy in people who aren’t lactose intolerant. Instead, it’s a great protein source, says Dr 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.

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Fat Loss Strength

Finding the perfect taper for powerlifting and bodybuilding

If you want to hit your peak at the right time you need to take a strategic approach to your taper, says world champion powerlifter 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. ‘The data suggests that you should maintain your intensity but cut your volume by half. For powerlifting, I don’t think it makes sense to do your maximum effort a week out from a meet. But I’d still lift up to about 80% of my one rep max in…

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Hypertrophy Strength

Why it’s time to overreach

When your mind is telling you to back off from hard training because you’re tired and sore you need to ignore the doubts if you want to make the best gains possible, 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. Iron Insights You should feel tired If you are doing an overreaching phase of a periodized training plan then it’s going to suck and you’re going to feel terrible, but that’s the way you should feel if you’re executing the…

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Hypertrophy Strength

Ramp up your progress with AMRAP sets

Going for as many reps as possible in your final set is a great way to increase volume when training for hypertrophy or strength, 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. Iron Insights Don’t reach total failure With AMRAP sets the point is not to reach completely failure but to stop when you know you have no more reps left in the tank. I believe that reaching total failure and missing reps in training is counter-productive. Performance feedback I…

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Fat Loss Nutrition

The pros and cons of ketogenic dieting

You can have athletic success on a ketogenic diet, but that doesn’t mean it should be your default nutritional approach, 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. Iron Insights 1 Is it sustainable? You can perform well athletically on a ketogenic diet but they can be hard to sustain. And before anything else, I’m a pragmatist. So if something is difficult to sustain then I will only use it in specific circumstances as a tool in my tool belt.…

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Fat Loss Nutrition

What’s a realistic weekly fat-loss target?

Losing weight is easy; keeping it off is the real problem. That’s why the best fat-loss strategy is one that is sensible and sustainable, 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. Everyone is different It is a cliche that everyone is different, but when it comes to fat loss the saying really does hold weight. Some people can lose body fat on a relatively high-calorie diet, while others will have to be far more aggressive. Set a realistic target…

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