Posts written by Michael J. Mahony

I just completed another week of Combat the Fat training and I must say, while I love heavy lifting, this was a very effective workout plan that I will keep on my shelf for future use.  The intensity was perfect for me.  The concepts were sound and they really worked.  I wound up losing 5 inches from my midsection and I lost 10 lbs. on the scale.  All of my numbers were extremely positive.

The biggest lesson I learned from Combat the Fat is that low intensity cardio can be extremely intense.  When I do the one hour session I wind up drenched in sweat.  The hour goes by so fast that it feels like 10 minutes.  I am always amazed when I realize that I am done with the workout.  It is strange, but a great feeling.

Another big lesson is something I already knew, but this program reconfirmed for me—discipline brings about progress.  The Combat the Fat program really forces you to be consistent with your workouts and your nutrition.  That consistency pays off in a big way when you do it for 12 straight weeks.

I honestly miss lifting heavy weights and throwing the plates around.  I am looking forward to my next cycle of training because I am planning to go heavy with very slow repetitions.  The challenge will be amazing.  However, I have alot of respect for both body weight exercises and unconventional approaches to working out now that I’ve basically completed the Combat the Fat program. 

Top 5 Lessons From Combat the Fat Training

1.  Low intensity cardio can be intense when done correctly and with maximum effort.

2.  CTF Pyramids are nightmarish and will become a part of my arsenal when trying to shock a stubborn body part into growing.

3.  Consistent nutrition is the key to successful fat loss.  I would say it is as much as 80% of the results you get from a program.

4.  Having a plan of attack is essential to successful fat loss.  The haphazard approach just does not work.

5.  Fruit is a great snack for energy.  While many think fruit is bad for you, chosen wisely, it is an awesome part of your nutritional plan.

Related Articles

Combat the Fat Week 7 Update

Combat the Fat Week 6 Update

Combat the Fat Week 5 Update

Relasted Links

Combat the Fat Training program

Related Posts:

• Combat the Fat Week 7 Update
• Combat the Fat Week 6 Update
• Positive Pressure for Accountability
• Intensify
• Bodybuilding: More than a Passion

For a few years now bodybuilding has been a passion of mine.  I have worked hard at learning all about it.  I’ve attended competitions.  I’ve dreamt of being on stage.  Those dreams will now become a reality.

I have committed to entering the Western All Forces Bodybuilding and Figure Championships in Anaheim, California on August 14, 2010.  This is a huge goal for me, but one I know I will do well with.  I have enlisted the help of trainer extraordinaire, Carlos DeJesus.  I am going to kick off training for this competition next week (Tuesday, September 22, 2009) using a High Intensity Training full body workout 3 days a week.  I will be hitting the muscles hard with a 3 seconds up, 3 seconds down repetition.  The goal will be 4 to 6 repetitions for the upper body and 8 to 10 repetitions for the lower body.  This sounds easy until you think of the cadence – 3-0-3-0.  That can be very brutal.

The goal of my initial program is to kick start the muscle growth I’ve been experiencing.  I am aiming to accelerate that growth.  I am going to utilize some tricks I’ve learned with Combat the Fat training to burn fat while I’m building muscle.  This is going to be a difficult 11 months of my life, but I am completely sold out for this competition.  I am giving everything I have to this and I will not fail.

I will be publishing daily updates on my progress on my blog, The Muscle Building Fat Burning Machine.   I will post weekly summaries here on Fitness Expose.  Please be sure to comment as your comments help to inspire me.  Knowing that I will be receiving comments each day really pumps me up and invigorates my training.  I will also be tweeting my thoughts on my progress using hashtag #mjmbb from now until the contest has come and gone.  If you are not following me on Twitter, now is the time.  I can be found as @MikeMahony.  You can also find me on Facebook where I will be posting some of my thoughts on this process as well.

I look forward to the next 11 months of my life and I hope you will be right alongside me as I take this journey.

Related Posts:

• Combat the Fat Week 12 Update
• Form Is King
• Monday Madness: Tricep Tear Apart
• Saturday Sharing: Bringing Up Lagging Body Parts Quickly
• Is Intensity Lost?