Subject: 4 PROVEN methods for losing fat while keeping your muscle...
So yesterday, I posted of my review of an excellent fat-loss program called "Omega Body Blueprint" by John Romaniello (a.k.a. Roman).
And just fyi, his week, Roman is offering the program for a MASSIVE discount.
It's a VERY well put-together fat-loss program...targeted to help you burn the last few pounds of stubborn fat while keeping and building muscle and strength.
What I wanted to do today is give you a better idea of the training involved in the program, so I've pulled some examples from my OWN training methods.
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Methodology #1 - Metabolic Restistance Training
This style of training is all about dynamic movement, performing exercises that include a lot of bodyweight transfer and actual movement in the gym (as opposed to very static exercises like squats, you would do something like walking lunges)...speed drills, explosive training, that kind of thing, all focusing on compound exercises and large muscle groups.
A few examples of this...
2. Fat-Loss Circuit Training With Dumbbell Crawling
3. Alternating Arm Kettlbell Swings
4. Single Dumbbell Circuit - 15 minute, 3 exercise, continuous circuit
Methodology #2 - Lactic Acid Training
This type of training is focused on building up a TON of Lactic Acid in the muscles and keeping it there. The Lactic Acid accumulation results in a large Gorwth Hormone spike in the body, which is ideal for accessing stubborn fat and keeping muscle.
1. Power Start Lactic Acid Training for Legs
2. High/Low Lactic Acid Training
3. No-Rest Lactic Acid Supersetting
Methodology #3 - Density Training
This style of training is more targeted for muscle and strength by increasing testosterone levels in the body. It utilizes a lot of training volume while keeping intensity relatively moderate.
2. Antagonistic Time/Volume Training
3. Primary/Secondary Time/Volume Training
Methodology #4 - Strength-Based Training
Finally, in order to maintain strength levels and work the fast-twitch muscle fibers, we need to focus on strength and heavy loads. These methods use specific exercises as examples, but can applied to a variety of movements.
1. Single Rep Cluster Training
2. Loaded Step-Ups for Mass and Strength
CONCLUSION
Overall, Roman's program is very well put-together. As you can see, I actually use many of the same concepts he does (both training and eating) in my own programs and I know they WORK.
The training is based on good principles and the explanations of the hormonal effects of training are concise and easy to read.
Read more about it get the program here.
While it does have a few weak points, if you've got some basic nutrition knowledge, the training you find in here might be just what you need to really push your bodyfat to a whole new low!
Nick Nilsson
The "Mad Scientist of Muscle"
