getting ripped

Using Rest-Pause Training for Awesome Gains

A few months back, I started my own little investigation of the most effective training modalities for hypertrophy. But instead of my usual poring over sport science journals, I went about it from a different, more common-sense angle. I decided to develop a list of truly natural bodybuilders and physique athletes (not on roids), then watch how they train on YouTube. What was pretty obvious was that there were commonalities between all of them: 1) they trained with heavy loads generally between 70% and 90% of their one-rep maxes, and 2) their training sessions looked really dense (meaning that they were doing a lot of work in a short time) and intense (meaning that they were creating significant fatigue in the target muscles).

But how were they creating that intensity, that deep, acute fatigue? After watching way too many videos of sweaty, sometimes shirtless men, I found that many of them weren’t strictly adhering to the standard straight sets and reps prescriptions we’re so familiar with, e.g. “four sets of eight reps”, or “five sets of five reps.” Instead, they were oftentimes conducting some form of rest-pause training. You might be familiar with some well-known set strategies like drop sets, giant sets and cluster sets, which I’d classify as species of the genus that is rest-pause. Anyway, a couple of months ago after some experimentation and trial and error, I began rest-pause training in earnest and it’s literally changed my entire approach to lifting.

So what the fug is rest-pause?

It’s just what it sounds like: pausing for a short time between reps or groups of reps and then continuing with more reps. In my definition, rest-pause (RP) refers to a family of lifting methods, each of which can vastly improve the efficiency and effectiveness of any training session. It’s a philosophy that recognizes that no human is a lifting machine and acknowledges the natural variations in performance levels from day to day. At the same time, RP enables a person to lift more total weight in the same period of time with the same, or even less fatigue than would be experienced under a more standard set/ rep routine. RP enables you to lift to your maximum capacity at any given moment in time. RP training is dynamic, flexible, fun, challenging and really, really effective for developing size, which has a direct effect on total strength potential.

My specific take on rest-pause training is that it’s comprised of four distinct methods, which lend themselves well to various types of periodization schemes. They can all be used in the same session, in different sessions in the same week, each for a week or several weeks at a time.

1. Rest-Pause Set Method

Perform a predetermined number of sets and complete as many reps per set as possible just short of form failure.

What this might look like in practice:
Complete as many reps as possible in six sets using 80% of 1-rep max:
7 reps, rest 30 seconds
6 reps, rest 30 seconds
6 reps, rest 30 seconds
5 reps, rest 30 seconds
4 reps, rest 30 seconds
3 reps, stop

How to progress: aim for more reps with the same load in the same number of sets next time, or increase the load by 5% and aim to complete the same number of reps.

A great variation on this is to perform, say, the first three sets with 30-second rests, then rest for 90 seconds, then perform the second set of three sets.

2. Rest-Pause Total Rep Method

Perform a predetermined number of reps without regard for sets. The rep method can be further broken into static rest periods and autoregulated rest periods.

Static rest periods:
Perform as many reps as possible just short of form failure, then rest for a predetermined period of time. Do another set and rest for the same amount of time. Continue until all reps are complete.

Target reps = 50
75% of 1-rep max:
10 reps, rest 20 seconds
9 reps, rest 20 seconds
8 reps, rest 20 seconds
6 reps, rest 20 seconds
5 reps, rest 20 seconds
4 reps, rest 20 seconds
4 reps, rest 20 seconds
4 reps, rest 20 seconds
2 reps, stop

Auto-regulated rest periods:
Perform as many reps as possible just short of form failure and rest until you feel ready to complete more reps. Continue this way until you hit your target reps.
What this might look like in practice:
Target reps = 40
75% of 1 rep max:
10 reps, rest 15 seconds
8 reps, rest 17 seconds
7 reps, rest 20 seconds
5 reps, rest 10 seconds
2 reps, rest 10 seconds
2 reps, rest 18 seconds
3 reps, rest 22 seconds
3 reps

3. Rest-Pause Rep and Set Method

This one comes in a couple of flavors.

The first is the classic cluster set, which I’ve found is exceptionally effective for getting more volume out of very heavy loads with a bias toward strength rather than hypertrophy (equal to or greater than 85% of 1RM) in the same amount of time as straight sets would allow. Like straight sets, each set in a cluster set is comprised of a certain number of reps. But instead of performing, say, five straight reps at a given weight and then resting for two or three minutes before beginning the next set, cluster sets enable more reps to be performed in the same set under the same load by breaking the set up into mini sets with short breaks in between.

What this might look like in practice:
6 cluster sets of 6 reps:
Set 1: 2 reps, rest 10 seconds/ 2 reps, rest 10 seconds/ 2 reps, rest 90 seconds
Set 2: 2 reps, rest 10 seconds/ 2 reps, rest 10 seconds/ 2 reps, rest 90 seconds

The weight is re-racked for every rest period to allow the muscles to recover some. This is so effective for strength training because unlike hypertrophy-specific training that seeks to fatigue all fibers over the course of several sets, strength training is used to improve the body’s ability to recruit as many muscle fibers as possible at the same time. To train this response, as many fibers as possible need to be kept fresh to improve the potential to activate all of them simultaneously. You end up extracting

The other flavor requires performing a predefined number of reps within a predefined number of sets.

What this might look like in practice:
Complete 50 reps within eight sets.

How to progress: When you can complete 50 reps in less than eight sets, increase the next session’s load. If you can’t complete 50 reps in eight sets, repeat same weight next session.

4. Rest-Pause Time method

Complete as many quality reps as possible in a predefined time period. Rest is autoregulated. Basically rest when you need to.

What this might look like in practice:
10 reps, rest 15 seconds
7 reps, rest 10 seconds
3 reps, rest 10 seconds
2 reps, rest 45 seconds
6 reps, rest 15 seconds
5 reps, rest 60 seconds
6 reps, rest 30 seconds
4 reps, rest 15 seconds
1 rep, rest 10 seconds
1 rep, rest 10 seconds

How to progress: in the next session, complete more reps with the same load or the same number of reps with 5% more weight.

Some caveats about rest-pause training

Rest-pause is probably best used by intermediate and advanced lifters who clearly understand their bodies, the difference between good and bad form, and the difference between form failure and prime mover failure.

Rest-pause is taxing. Because it increases work density, it’s easy for overtraining to become a problem if specific limits aren’t set. Using rest-pause, my workouts last 45 minutes and I’m out of the gym. As most frequent lifters know, the hardest part isn’t getting to the gym–it’s having the mental resolve to LEAVE the gym and have faith that your body will respond. Even though rest-pause is acutely demanding, just like any other workout, you shouldn’t be dragging and chronically fatigued after completing an RP workout.

Progressive overload is still (and always) critical for making gains. For RP, progressive overload can take on many forms, including decreasing the time in which a given number of reps are performed, increasing the load, or increasing the number of reps performed under the same load. But only one of these forms of overload should be applied to any given lift on any given training session.

In the coming days, I’ll post my current rest-pause routine, which has allowed me to pack on around five pounds of muscle in only two months. I’m now a full 10 lbs heavier than I was in that shot in the sidebar.


For Men and Women Only: Top 11 Mistakes That Limit Strength Gains

Clearly, this means you.

Top 11 mistakes that limit strength gains:

1. Poor exercise selection

Curls and bench all the time. Awesome, right? No. Not right. The most fruitful, productive work that can be undertaken in a gym is applying barbells and, on occasion, dumbbells to full-body compound motions. But.. but… but nothing. That’s it. I say it all over this blog–that means all types of barbell squats, all types of deadlifts, row variations and press variations (like bench and overhead). A little assistance work is ok (like biceps curls and triceps extensions), but that’s all. The compound lifts recruit more muscle fiber and hammer the central nervous system like nothing else.

2. Not putting in enough effort

I heard Terry Crews say something very silly on the Ellen show a couple of days ago (he’s the large, very well-muscled guy on Brooklyn 99 and in some Old Spice commercials). He said that just getting to the gym is more important than what you do at the gym. I laughed heartily at that one. If he actually practiced and/ or believed that, I guarantee you he’d have arms and legs like hairs and an eight pack of snowballs. Effort is one of the most important factors that separates the gainers from non-gainers. Man or woman, you need to summon the will of the ox when you’re pulling or pushing the bar. Total focus. Every rep is a mountain. Every set is a mountain range. The goal is to climb it all. You’ve got to hit the muscles hard to grow, to get ripped and stay ripped. But remember, that works out to literally 20 or 25 minutes of focused work during the session and you’re done; you can rest for the remaining 1,400-odd minutes of the day.

3. Not tracking progress

If you don’t know what you lifted the last time you performed a Bulgarian split squat, you won’t know what you’re supposed to lift this time. If you don’t know how many reps you completed last time, you’ve got nothing to shoot for this time. A lifting journal is one of the few physical things that can drastically increase the success potential of a weight training program. Want to get even more out of your journal? Take a few seconds to note how you feel after completing an exercise. It’s totally subjective, but over time, you’ll see a pattern emerge.

4. Poor lift sequencing

This is so important and so outrageously overlooked at both the intra and inter-session scales. Let’s first look at the intra-workout sequence (the lifts you do during a single training session).

Intra-session lift sequencing

I pay attention to the habits/ routines of the strongest people in the gym (men and women) as well as the weakest. The weakest almost always focus on small muscle groups from the start of their workouts to the end. Performing biceps curls, leg extensions, triceps kickbacks, crunches, shoulder raises, calf raises, shrugs, wrist rolls, pec flyes etc etc etc is virtually never a good idea, ever (ever ever) period, but it’s an even worse idea to do them at the beginning of a training session. Even if you’re sticking to mainly the correct handful of compound lifts referred to in point #1 above and just do a little bit of assistance work, if you do the assistance work first (i.e. hit a small muscle group like just the deltoids or biceps or triceps or whatever), you’re gonna screw yourself. Say you hit your biceps hard with barbell curls as your first lift. Then you move on to bent over supine barbell rows (that’s where your palms face away from you). Although it’s a ridiculously efficient back-building lift, how the heck are you going to hit all those muscles as hard as you can (rhomboids, lats, traps, posterior deltoids and erectors to name a few) if your biceps are fatigued? You’ve sabotaged the lift because the biceps also play a major role in pulling the bar. And if you can’t pull the bar… well… duh.

Inter-session lift sequencing

This is another big one. Let’s say you lift Mon, Tues, Wed. Monday is an upper body pulling day, Tuesday is a lower body day, and Wednesday is an upper body pushing day. Let’s also say you’re using all the right compound barbell lifts (Refer to #1. Yes, again.). Let’s say on Monday you do some heavy-ass barbell rows. Even better–Pendlay rows (that’s where your upper body is near parallel with the ground as you’re executing the lift). Not only does this lift hit the upper back nice and juicily, but it’s also heavily engaging the erectors (lower back), glutes and hamstrings, which are all contracting hard isometrically to stabilize and balance your body. Great. The next day is lower body day and you’ve got a whole melange of delicious squats to eat (like maybe front, back, and hack squats). Oooh baby! Just typing that gets me hot. But uh oh. Something’s wrong. You feel like the 250 lbs on your back is 500 pounds. You can’t move the damn weight. What’s going on? A messed up inter-session sequence is what’s wrong. All the prime movers required for those huge squats are tired from your rows the day before. Solution? Flip your push day and pull day so that you’re pulling the day after lower body, rather than before. Now it’s true that your Pendlay rows might suffer a little because you smashed your lower back, glutes and hams the day before with your squat salad, but not all pulling exercises require those muscles the same way squats do. Get what I’m saying? If not, please ask in the comments.

5. Poor form

Poor form can either be the result of the weight being too heavy for your current state of development/ restedness, or it can be the result of laziness. Either way, poor form means that the target muscle groups are not being optimally positioned for the lift to create the appropriate fatigue.

6. Prioritizing the weight moved over strength gains (i.e. not mastering a weight)

This point will be the subject of a more detailed post in the near future, but main idea is that focus should be placed on moving the weight the right way and not just moving weight because you can move it. I can move a bar loaded with 350 lbs, but the quality of the movement would suck. If it’s too heavy, form suffers and the crap described in #5 above happens.

7. Not having a plan

This one goes back to the point (#2) about tracking progress and keeping a journal. Efficiency in the gym boils down to knowing exactly which lifts you will perform, how they will be sequenced, how many sets and reps you’re aiming for, and the loads you’ll be using. This should all be determined before you set foot in the gym for the session.

8. Failing to repeat the same lift with heavier weights

How do professionals — professionals in anything — become professional? For one, they’ve repeated the thing they’re professionals in a sh*tload of times until it becomes second nature. If your goal is to get strong, and keep getting stronger, you have to get better and better at lifting weights. The only way to do that is to lift weights. If you want to develop huge overall full-body strength, you do the deadlift over and over and over adding weight over time. You do front squats. Back squats. Hack squats. Bench presses. Rows. Chinups. Dips. There’s no secret. There’s no glamour. There’s no TreadClimber, P90X, Insanity, CrossFit, Bowflex or whatever other flavor of the month might come along. Get under the damn bar. Move it well. Repeat. It’s the same exact recipe for men and women.

9. Failing to get adequate rest

There are many levels of rest. Without proper rest between sets, you limit your capacity to lift as much as possible and more completely fatigue the muscle. Without adequately resting muscle groups between sessions, you limit your body’s capacity to repair the damage you did, and its ability to adapt to the additional stress with additional muscle (a.k.a. hypertrophy).

10. Failing to eat enough carbohydrates

Carb fear kills strength. I literally need to focus on eating carbohydrates to maintain what I have, let alone to continue to make gains. Think what you want, but I’m telling you that white potatoes, sweet potatoes, cassava (yucca), plantains, parsnips and winter squash (all kinds) are the best natural, unrefined sources of carbs. I will not argue with anyone. It’s just the way it is. Refined carbs, including grains are suboptimal. Natural foods are absolutely the best because they’re full of the micronutrients your body craves in a form that is simple for your body to understand. The vitamin B6 added to your Lucky Charms doesn’t count.

11. Having too many goals or not knowing what the goals are

Big, big, big one here. Is your goal to run a marathon, or to get strong and ripped? Is it to do some disastrous bullsh*t CrossFit metabolic training, or is it to keep getting stronger and stronger methodically?

The WIRIAM (Will It Rot in A Month?) Diet

This post isn’t about a diet–it’s about an approach to eating. Deep down in my heart, I know there is an objectively best way to eat. About 14 months ago, I decided to go grain-free because of the wealth of clinical studies I’d read that clearly demonstrate [at least to me] the detrimental effects of all grains on human health. We’re not talking about the carbs here–we’re talking about compounds within grains that trigger bizarre immune responses–compounds like phytates, lectins and saponins to name a few. And this doesn’t just affect individuals who might have overt sensitivities to these compounds (like those with Celiac disease to gluten)–from what I have read, it affects everyone. Even a modest immune response can produce symptoms you might never have realized were related to the consumption of grain.

Anyway, I maintained a grain-free diet for more than six months. But the demands of heavy lifting had me craving and needing carbs, so I let oats and white rice back in. Then I let corn back in because I love peanut butter Puffins so much (made with corn and oats). Never mind the fact that I wasn’t thinking so critically and missed the fact that there are plenty of non-grain foods high in carbs. When I went back on oats and [processed] corn [cereal], I absolutely noticed changes in my body, including water retention, less restful sleep, and mild bloating/ gassiness, slight eczema in my elbow creases after sweating (although I think that was mainly the processed corn. I’ve read that oats and rice elicit less of an immune response than other grains.). I began to realize that those physical issues I used to think were normal actually weren’t since I had my grain-free time to compare things to.

I’ve recently decided again to go grain-free because I objectively feel better without them. And along with that, I realized something else: I could eat anything I want as long as the answer to the question, “Will it rot in a month if left unrefrigerated?” is “yes”. This eliminates foods with long shelf lives, including anything in a box, chips, nuts, legumes, and all grains. These foods also happen to have the highest antinutrient content (those compounds I mentioned before). It’s true that many of the deleterious compounds in these foods can be rendered inert or at least less bad through soaking and fermentation, but I’m not into that cause of the prep time it takes (you can Google all this stuff). Anyway, I began asking myself that question and only eating those foods that resulted in a “yes”. Meat? Yes (organic). Dairy? Yes (organic). Vegetables? Fruits? Yes, yes. Let’s look more specifically at foods high in carbs–white potatoes? Yes. Potato chips? No. Sweet potatoes? Yes. Cassava (my favorite ultra-high carb tuber)? Yes. Plantains? Yes, definitely. Taro, spaghetti/ kabocha/ butternut squashes, carrots, parsnips, beets? All yesses. Pasta? No. Bread? No. Cereal? No. Popcorn? No. Peanut butter is a no also. Nuts? No. Wait, what? No nuts or peanut butter? What’s interesting is that the same foods that won’t go bad in a month if left unrefrigerated also tend to have higher concentrations of phytates, lectins, gluten and other stuff that’s likely not so conducive to optimal health. The only exceptions to my rule are coffee, 100% chocolate a.k.a. baking chocolate (fair trade only because child slavery is HUGE in the cocoa bean business), coconut oil and olive oil.

I think this is a really simple, maintainable way of eating that’s easy to remember and that forces your diet to revolve around foods that contribute to ideal health and well being. It also keeps you away from processed sugar.

Getting Ripped: “The Opposite of Common Sense” Series, Part III — Eat Plenty of Carbs

The trend of vilifying carbs is hotter than the dot com boom and shows no signs of letting up. Yeah, and it’s totally wrong. Energy balance is the only thing that matters. You will lose weight if you burn more calories than you consume. That’s it. It’s the first law of thermodynamics. But notice, I said “weight” not “fat”. “Weight” could mean any combination of muscle and fat. I explained in part II of this series that the key factor involved in regulating the type of weight you lose (i.e. muscle vs. fat) is heavy resistance training in addition to an energy deficit. Technically, you could eat only Saltine crackers and still lose weight, and specifically fat.

Having a large proportion of your calories come from carbohydrates is really important while cutting because we know that it’s super important to keep lifting heavy and with a lot of effort during a cut. But remember, you’re going to be in an energy deficit, meaning that your capacity to move the weight will be diminished. The problem with cutting carbs while cutting is that your muscles will quickly become depleted of their favorite and most accessible fuel source, glycogen. If you reduce carbs, you reduce muscle glycogen and your capacity to move the weights right along with it. When lifting, if your body is depleted of glycogen, energy will come from fat. But fat and glycogen metabolism each occur through two mutually exclusive pathways. The bottom line is that the fat pathway doesn’t provide anywhere near the immediate energy that muscle glycogen pathway does. You will be at a real disadvantage if you rely on fat metabolism for the acute energy requirements of a set of heavy squats.

But what about the people who say carbs are different that the other two macronutrients (fat and protein) because they just somehow make you fat? There’s been a classic argument going on between Jillian Michaels (of Biggest Loser) and Gary Taubes (an anti-carb researcher); Jillian says carbs are just like any other food and losing fat is about energy balance, while Gary basically says carbs are the enemy. Check out this YouTube vid for some clips of the argument. The way I see it is that they’re talking right through one another and they’re both right. If you you eat lots of carbs, but accurately monitor your calories in and out and eat below your maintenance calories AND lift heavy, you will lose fat. I’ve done it many times while eating ice cream, cereal, fruit, potatoes, oatmeal and rice. So clearly this would indicate that Gary Taubes is wrong and Jillian Michaels is right, right? Yes and no. Taubes’ entire argument against carbs is based on the mechanism of autoregulation, whereby the body sends the appropriate satiety signals to the brain at the appropriate time. In essence, it’s the body’s natural “stop eating” signal. With a diet comprised of the right foods, this autoregulation mechanism works well, and people won’t become fat. I agree completely. Taubes says that when carbs–particularly foods made with refined cereal grains–are introduced into the diet, the autoregulation mechanism breaks because these foods create disproportionate insulin responses, which drives blood sugar through the floor and creates more hunger that is out of line with real energy requirements. That false hunger breeds more eating and potentially fat gain. I agree with all of this. I can feel this… like what happens to my body when I eat rice, which makes me hungry. I know this, but I like rice and I eat it with other stuff to buffer those effects and I also know what “false hunger” feels like and when to ignore it.

The point is that if you if you understand your body, if you understand how different foods work, if you calculate calories and maintain an energy balance, you can eat whatever food you want and override the autoregulatory inhibition that some carbs cause (although from the micronutrient standpoint, it’s not a good idea to eat refined foods). With the right carbs in your diet, you’ll have to do less overriding and more letting your body guide you.

Getting Ripped: “The Opposite of Common Sense” Series, Part II — Lifting More = Bad

Do not lift more weights, do more exercises, do more sets, or spend more time lifting

Lots of people think that getting ripped means doing lots of reps for lots of sets of lots of exercises. High reps for definition, right? That line of thinking seems common sense, but is totally wrong. Definition is the result of low body fat and a base of solid muscle. During a cut, the goal is to force the body to retain muscle and burn fat. I explained in yesterday’s post in this series that heavy weightlifting forces the body to switch its fuel source from muscle to fat when in a caloric deficit; it’s a new stimulus telling it to spare muscle because it’s critically needed for something. The most effective way to stimulate a muscle is to fully fatigue its fast twitch fibers, which are heavily recruited during acutely intense activities (like sprinting and heavy weight lifting), as opposed to slow-twitch fibers, which are recruited more heavily during endurance activities (marathon running, biking, tennis, walking, brushing teeth, etc). To make it simple, the heavier the weight, the more quickly all fibers of the muscle become fatigued assuming that proper form and loading is used. The general guideline for the big compound lifts is that the weight should be heavy enough that you can push out between five and eight repetitions per set with proper rest intervals (anywhere between 90 seconds and five minutes between sets depending on the lift). Generally, I find that lifting elicits the best gains when I’m struggling on my last repetition of each set somewhere in that range. But in a caloric deficit you have less energy to lift and your body’s capacity to heal itself is reduced, so something has to give. The smartest thing to do is to reduce lifting volume. When I’m cutting, I reduce sets down to just three per exercise for a total of only 12-15 sets. To some people, that might sound like not much, but it’s absolutely plenty for retaining muscle. Novices/ untrained individuals/ people coming off a layoff will usually even gain muscle while while cutting using very heavy weights and fewer sets. There is, of course, a caveat: every single set really has to count toward creating as much fatigue (trauma) in the muscle as possible. This means lifting hard and smart. Hard means that near maximum effort is put into every rep with great form. Smart means that you only use the big compound lifts (all types of barbell squats, all types of deadlifts, all types of barbell presses-bench and overhead, all types of barbell and cable pulls, but no bullsh*t isolation moves) and you stop the exercise after three sets even if you’re feeling like you can go for more. The problem with going for more is that you can end up creating more trauma to the muscle–normally a good thing when in an energy surplus–than the body can handle and repair when in a caloric deficit. So you end up breaking your muscles down at a greater rate than that at which they’re being repaired, and that means muscle loss. Clearly, that’s antithetical to our goals.

To summarize yesterday’s Part I post and this current post, to get ripped, eliminate structured cardio from your exercise diet and perform a limited number of sets (like three) of a limited number of COMPOUND lifts (like five max) using a weight you cant push for more than eight reps with great form. Part III coming soon (it has something to do with carbs).

Don't be this guy

Getting Ripped: “The Opposite of Common Sense” Series, Part I — Cardio = Gumby Body

It’s absolutely amazing to me how the gates of the Ripped Palace opened wide when I began doing literally the exact opposite of what I (and I think most people) think is the way to get it done. In the following three-part series, I’ll detail what I consider the top three actions that defy logic on the surface, but make complete sense when explored more deeply.

Do No Structured Cardio

Take a pair of twins. Same body type, same age, weight, height, bodyfat %, metabolism, caloric requirements, etc. They both want to drop fat, so they both create a daily caloric deficit of 500 calories. Twin #1 creates the deficit by engaging in vigorous cardio for an hour. Twin #2 does no cardio, lifts very heavy weights for 40 minutes (let’s say that burns around 200 calories), and cuts caloric intake by 300 calories. Twin #2 loses fat much more quickly than twin #1 and develops a more muscular physique in the process. What gives?

I’ll get straight to it: cardio creates hunger and and diverts precious resources from muscle retention and development processes. I’ve said in many past posts that I was a chronic cardio addict until only a couple of years ago. During that time, I struggled to hold muscle. Cardio was why. When you put your body into a chronic energy deficit, it wants to do whatever it can to reduce its energy needs to accomodate the deficit. Analogy: your body is a cargo plane. You’re half way across the Pacific Ocean, full of cargo when you realize that one of the fuel tanks is punctured. The puncture is your energy deficit and the more cardio you do, the bigger the hole. You can do one of two things: dump your cargo or dump your fuel. Simple choice, right? Dump the cargo to preserve the fuel you have so you don’t splash into the ocean, which is exactly what your body does when you engage in chronic cardio, but the cargo is your muscle. MUSCLE. Your body requires energy to hold muscle, but requires virtually nothing to hold fat. Fat = fuel. So in an effort to reduce energy demand, your body happily scarfs down muscle before it burns fat (it’s not all-or-nothing, but the majority of what’s metabolized will be muscle). Fat is precious to your body because it’s pure energy, and very energy dense, so–get ready to have your mind blown–your body will attempt to retain fat at all costs. This explains “skinny fat” syndrome, i.e. when an individual looks slim but carries less muscle and more fat as a result of putting his or her body into a caloric deficit and either lifting no weights, or not lifting the right way. Accordingly, the body has no reason to retain muscle, so it dumps as much as it can and retains fat for what it’s treating as an emergency (the energy deficit). Since there’s a lower limit to muscle loss because muscle is used for everyday activities (like walking and washing your hair), the body will have to spare a base amount of muscle. But the bodies of people who engage in chronic cardio without hitting the heavy weights will shed mainly muscle until the next best option becomes fat (think of Gumby. Gumby is slim, but, well… gumby.). But even if a person who performs heavy cardio also lifts heavy weights, the body will still burn more muscle than it will when lifting heavy in the absence of heavy cardio. I think it’s clear now why Twin #1 is having a problem losing fat and shaping up.

So if you’re truly interested in dropping fat, try your best to ignore “common sense” and forget the structured cardio. Don’t get me wrong–activity is still really important for general health (lymph movement, overall mobility, sanity) which is why walking throughout your day is more beneficial, easier, less stressful and more productive overall than banging out an hour of hard cardio out in the gym. Just get your 10,000 steps.

Want to Stop Being Fat? Want to Get Ripped? I have the secrets.

Secret 1: Stop eating.
Secret 2: Start walking.
Secret 3: Lift really heavy weights.

Six small meals a day is highly overrated. 2,500 calories in two hours right before bed is highly underrated.

The day I realized that the common wisdom of “six small meals a day” was keeping me from dropping below 10% body fat was the day I began an intermittent fasting routine. Lots of small meals keeps your insulin levels nice and your tummy steadily grumbling for more food. Since I started fasting nearly five months ago, I haven’t looked back. Now I fast for 21 hours straight every single day, and it’s easy. I swear. I’m not a freak of nature. I’m not a wizard. I’m not a wombat. I’ve never been leaner, never been stronger, and I’m still dropping fat AND gaining strength even in my current sub-7% state (albeit slowly) at a caloric deficit. If you search my blog for posts on intermittent fasting, you’ll find an explanation somewhere.

And I'm bloated in this photo from red wine and ice cream!

And I’m bloated in this photo from red wine and ice cream!

Walking is the king, queen and royal baby of “cardio”, hands down

Because it’s freaking easy and it can be done anywhere. I wrote a post on walking a couple of weeks back–you should be able to find via search. Look at my beautiful and indispensable best friend, my FitBit One in the photo below. I’ve topped 18,500 steps today, and the day’s not over yet. That’s almost nine miles worth of steps. I work a full time job, have a wife and young son, and do all the cooking. Next time you think you don’t have time to exercise, think of this post and feel your legs begin to itch.

I credit 63% of my ripped-ted-ness to this little, beautiful device.

I credit 63% of my ripped-ted-ness to this little, beautiful device.

Master your hormones. Lift heavy.

Lifting very heavy barbells using compound movements in a fasted state is my holy grail of hormone control–more specifically, very naturally forcing my pituitary gland to pump lots of fat melting, muscle growth-signaling growth hormone into my bloodstream until the moment when I drive my blood sugar levels through the roof at the end of the day with lots of good food, spiking insulin and directing all those nutrients into my muscles and liver that had been depleted of glycogen from the prior 21 hours of fasting. I know I’m not explaining much here, but if you’re interested, lots more on this can be found on the pages of