I just completed Week 7 of the Combat the Fat training program.  I lost another 2 pounds this past week, so that is 5 pounds total in the last 2 weeks.  I personally think that is a good accomplishment considering that I am more than halfway through the program.  By now my body is more adapted to the exercises and the routine I am on, so losses like this are more difficult.

Further Tweaks to Cardio Program

This coming week (Week 8) I will be adding another tweak to the cardio portion of this program since the other tweaks are holding steady.  I am going to add 2 Tabata cardio sessions—one on Tuesday and one on Thursday—each week until the program is finished.  I will be doing Front Squats in interval style—20 seconds for as many reps as possible followed by 10 seconds rest—8 intervals total for a total of 4 minutes of interval training.  I will report back next week on how that went.

Nutrition

I am not seeing the changes I’d like here.  I did cut back on the carbs, but I am going to add more protein and more fibrous carbs to the nutrition plan this week.  As I always preach the Experiment of One, the one thing I’ve learned the past 2 years is that my body likes high protein mixed with fibrous carbs.  The best losses I’ve seen to date came when I was doing the nutritional aspect of Metabolic Surge.  I am going to mirror that program in the coming weeks.  If it continues to work, that will be how I eat from now on.  One thing I may need to do is go back to counting calories.  I think I might not be taking in enough calories with my current eating plan.

Accountability

In addition to the methods previously mentioned, I have ramped up accountability by sending out a message to over 100 Facebook friends letting them in on my goals and asking them to hold me accountable.  Whether they do that or not is up to them, but just knowing they are there and watching is helping my focus.  I am more focused than I’ve ever been.

Massive Push Continues

I am continuing my massive push.  I now have 5 weeks left on the program and I am going to maximize my returns.  Keep checking back here every Monday for an update on my training.

Related Articles:

    Combat the Fat Week 5 Update

    Combat the Fat Week 6 Update

Related Posts:

• Combat the Fat Week 6 Update
• Combat the Fat Week 12 Update
• Combat the Fat Week 5 Update
• Climbing Pyramids
• Why You Need to Lift Heavy

I just completed the sixth week of my Combat the Fat training program.  I have gotten into a nice rhythm with this program.  I lost 3 pounds this past week by increasing the intensity of the cardio just a little bit.  Using the techniques I’ve learned via the Experiment of One, I managed to burn off more fat than Week 5.  While this program is really great exactly the way it is, I’ve realized that the cardio portions are not updated each 4 weeks the way the training portion is and so I tweaked it.

Reason for Tweaks

The weight training portions of this program are made more difficult every four weeks. When you start the program you pick a level (I started at Advanced Level 1) and then you progress from there every 4 weeks.  The cardio portion of this program does not adjust according to your level of fitness.  I realized that I was not getting the kind of results I’d want from a program like this, so I increased the intensity of the cardio just slightly.  I changed up the order of exercises I was doing on cardio day to maximize the heart rate increase that I am getting.  This appears to have worked, so let’s see what Week 7 brings.

The cardio portion of this program is not extremely difficult, but it is extremely effective at burning fat.  You will find that you don’t get bored by the cardio at all.  It keeps you moving and that’s a great thing.  I can do the entire hour without any music and I still manage to get through it like it is nothing.

Nutrition

This is one of the few programs that allows you to eat carbs in a portioned out manner.  I have found through various experiments that I am extremely carb sensitive, so I will be cutting back on carbs this coming week to see if I can push the results even further.  With 6 full weeks to go, I am looking to make a major push through the second half of this program.  The results I am going to get are going to be massive.

Accountability

I have returned to accountability blogging and I am hoping that everyone who reads this article will become a daily visitor to my accountability blog, the Muscle Building Fat Burning Machine.  Your comments on that blog let me know that you are holding me accountable and that, in turn, helps me make better decisions throughout the day.  I post a VLog daily along with accountability photos.  Please visit as often as you can and leave comments.

I am also doing a Combat the Fat weekly update right here (you are reading one right now, in case you were not aware).  Please also comment on these updates as they also help to keep me accountable going forward.

Going Massive

As mentioned, I am stepping it up and going massive for the next 6 weeks. I am already planning what I will do for training once the next 6 weeks is complete.  This is an important point to take from this article—success requires planning and planning cannot be done at the last minute and be as effective as it should be.  Get your plans in motion far enough in advance and your success is just about a lock.

Related Posts:

• Combat the Fat Week 7 Update
• Combat the Fat Week 12 Update
• Combat the Fat Week 5 Update
• Climbing Pyramids
• Why You Need to Lift Heavy

This is the start of my sixth week on Combat the Fat.  The results so far have been good, but not what I wanted, so I am making some changes.  I am not changing the program itself because I want to see how that works, but I am making some adjustments to my eating.

While the program states that there is no need to count calories, I have a feeling that I have been overconsuming calorically.  Thus, starting today I will be calculating my caloric intake.  I will aim to keep it down to 2200 calories.  My maintenance level is 3100 calories, so this will be a nice deficit.  I am also going to add something that I had originally planned to add from the beginning—several sessions each week of Max-OT cardio.  With the amount of cardio already being done on this program, the addition of these intense Max-OT cardio sessions will give me the boost I think is missing from my training.

I have found the nutrition program to be very easy to follow.  As stated, the only flaw I see so far is that he does not have you count calories at all. This is a problem for me because I am hitting this program after coming off of a bulk and I think I’ve lost touch with how many calories will help me cut down.

I can report some definite positive results in my strength through the use of this extremely unorthodox program.  That’s right, I tested my 1 rep max on the flat barbell bench press and it is up about 25 pounds.  My previous max was 205 lbs. and just last week I hit 230 lbs.  I can see changes in my shoulders as well.  I’ve lost 3 inches in my abdominal area and several percent of body fat. 

Being the analytical personality that I am, I’ve learned alot from the approaches to training that this program teaches.  I have learned to push myself even harder than I used to and that (if you have followed my blog) is an accomplishment in itself.

Week 5 of this program saw me go from Advanced Level 1 to Advanced Level 2.  The addition of some exercises in the pyramids caused a massive increase in intensity.  It has been an amazing experience. Just when the workouts were getting routine, there’s a new twist added that takes things to a new level.

Please come back next week for the next installment of the Combat the Fat update.  Find out if the changes I am making work any better.

Related Posts:

• Combat the Fat Week 12 Update
• Combat the Fat Week 7 Update
• Combat the Fat Week 6 Update
• Listen or Make It Worse
• The Beat Goes On

In this article, I wanted to address some technique issues.  One of the most challenges exercises to teach and for some, to master is the squat.  I wanted to talk about the squat in this issue.  The squat is often called the "king of exercises".   This is because of the large group of muscles that must be activated in order to perform this movement.  Most people assume that squats are just a leg exercise; but that is where they are wrong.  The squat movement involves the activation of many muscles groups:  the quadriceps muscles of the frontal leg, the hamstring group of the posterior leg, the gluteus muscles, the whole abdominal musculature to stabilize the body, the lower and upper back also to stabilize and support.

During back squats, the shoulder girdle is also involved in positioning of the bar – this requires a certain amount of flexibility within the chest and shoulders.  As you can see there are many muscles called into action.  The more muscle fibers recruited to perform the more calories you burn.  That is why the squat is one of the best exercises you can perform both to enhance strength and increase lean muscle tissue.  There are many myths surrounding squats and the safety of this exercise.  Let us address them here:

#1.  Squats are bad for the knees.  When proper technique is learned, squats are not harmful for the knees.    Strengthening the muscles and connective tissue surrounding the knee improves its stability.  Even some individuals with knee issues can squat safely when proper form is used.   Improving the strength of the quadriceps muscles will help to relieve stress borne by the knee joint.

#2.  Squats are bad for the spine.  When performed correctly the weight is borne directly over the spinal column.  As with the knees, the supportive tissues around the spine are strengthened in response to the weight being lifted.  Once again proper form is essential.   There are also many variations of squats, so bar squats or back squats as they are commonly referred to are not always necessary.   Individuals with back problems (disc issues) can squat safely using variations such as front squats, dumbbell squats, kettlebell squats, single leg variations.

#3.  Squats are dangerous for the heart.  Squats are not dangerous for healthy individuals with no history of hypertension or coronary disease.  The heart is a muscle and will respond to the stress.  

#4.  Squats slow you down.  Once again, a myth.  Squats are a very explosive exercise and require power and strength.  This will only benefit the individual by enhancing strength and power.  Squats and all its variations are a staple in all sport training programs.

#5.  There are no sports or activities that require someone to move up and down with a weight on their shoulders, so why do squats?  A good question, but think about our daily activities.  Every time you get up and down off the couch, go to the bathroom, get up out of a chair you are doing a squat.  Strengthening the muscles required to move us in our daily activities will only enhance every facet of our lives.

Squats are an excellent overall body workout, but they do require proper technique and should always be learned under careful guidance.  Don’t be afraid of the squat.  Embrace them.

Related Posts:

• Squats – Yes or No; Good or Bad?
• Personal Training – It’s All About The Caring
• Y3T Training System: Looking Back
• Why Y3T was my training choice
• Biceps Training Basics

I am often asked what it takes to get results in the gym.  After asking the question people just stare.  They expect you to come up with some complex answer.  However, the answer is much simpler than people expect.  I have come up with 3 important points that will lead to success in the gym for anyone who listens—Focus, Intensity and Consistency.

Get to the Gym

The first step to being consistent with a program is to get yourself into the gym.  No matter what you do, make it your goal not to miss a workout.  Find what motivates you and use that to propel you into the gym on your allotted schedule.  I am not one to tell you that you must hit the gym 4 or 5 days a week for lifting.  You pick a program that you believe will work for you and then you execute.

Making Up a Workout

I hear this all the time.  Someone misses a workout and then they say they are going to make it up on their off day.  First, that is completely destroying their plan.  Second, you can never make up a workout.  The workout is gone forever.  In fact, by trying to make up a workout you simply reduce the effectiveness of that workout.  You are eating into time that was needed for rest. 

Consistency = Faster Results

By not missing any workouts, you are working your plan.  This gives your plan a chance to produce the results it was intended to produce.  Remember, workout plans were designed in a certain way to produce certain results.  By being consistent you are giving them a chance to do what they were planned for. 

Working out is a process much like building a brick wall.  You build upon your previous foundation over and over again.  Consistent workout behavior makes for a stronger foundation in less time.  People who are regular about their workouts get to their goals in much less time.  The time you spend each day will benefit you because it builds on the time you spent the previous day.  In addition, the more consistent you are the sooner it becomes a habit for you.

If you are not sure that consistency is going to help with your workouts, set a goal to make it to your scheduled workouts each time in the next month.  Take measurements before that goal is started and take measurements after that goal is accomplished.  You will see for yourself that the results dont lie.

Keys to Your Success

To recap what we’ve learned in the past few articles, your success is dependent upon 3 factors:  Focus, Intensity and Consistency.

Focus involves planning ahead.  It involves knowing what you are going to do ahead of time so that you can just get the job done.  Focus is where your success begins.

Intensity is about how hard you push yourself.  It can be accomplished in many different ways.  The way you choose is up to you, but the various methods for gaining intensity should probably be rotated.

Consistency is where you are going to build upon the foundation and make it stronger.  It gives you faster results and makes for the most changes.

As with anything, give this a try and see how it works for you.  The Experiment of One is always the guiding force.

Related Posts:

• Keys to Consistent Results
• Persistence in Training
• How to insure consistency in your training
• Saturday Sharing: How to Have the Time to Train
• What Makes the Biggest Difference to Your Training?