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What is a good lifting program for fat loss?

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  • What is a good lifting program for fat loss?

    I've been doing Starting Strength for over 4 months and have gained 20 lbs. I think my body is telling me it's time to switch over to "cutting" rather than "bulking". What is a good program to follow for that? I've read that you can decrease frequency and volume if you maintain intensity (bar weight).

  • #2
    Same program....less food.

    Well close to same program. You may consider dialing it back to only 1-2x/week if your intensity is high on those 1-2 times while your in a caloric deficit with lots of walking/jogging/swimming/hiking and 1-2 HIIT sessions/week.

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    • #3
      Originally posted by StupidFatHobbit View Post
      I've been doing Starting Strength for over 4 months and have gained 20 lbs. I think my body is telling me it's time to switch over to "cutting" rather than "bulking". What is a good program to follow for that? I've read that you can decrease frequency and volume if you maintain intensity (bar weight).
      Leangains program works great..... Just use the Primal or Paleo approach to help optimize health...

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      • #4
        Leangains.
        Add IF to whatever you are already doing
        Avoid carbs for a few hours after whatever you are already doing
        Be patient and keep losing.
        -Ryan Mercer my blog and Genco Peptides my small biz

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        • #5
          I think diet is 99% of the battle. It is difficult, if not impossible for me to cut fat while trying to gain muscle so I cycle between the two. I eat more fruits, nuts and potatos for a spell, then cut out the carbs and eat only meat, eggs and dark vegetables to cut. I keep the same lifting program all the time. I recently started IF by skipping breakfast and lift in the morning and I have noticed some dramatic results.
          Last edited by JimenyKrickets; 12-18-2013, 01:11 PM.

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          • #6
            I was thinking of doing something like lifting, but taking two days off for rest (instead of one) between lifting days.

            Obviously if you're in a deficit, you won't continue to increase the weight each workout...or is that possible? I guess what you are doing is basically enduring a long stall and trying to maintain strength?

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            • #7
              You CAN lose fat and gain muscle at the same time. Will you lose fast and gain fast? No, will you likely lose slow and gain slow, yes. I doubt you are a proffesional bodybuilder, yeah they can't cut and bulk at the same time... and only they should be using the terms cut and bulk.

              If you've been lifting weights regularly, you can only expect to realistically gain a few pounds of muscle a year, max unless you are a genetic freak or using steroids.


              Now... if you want to hack your strength gains and find adding two 5# plates to a bar is too much... I've got the solution for you! The Nutty Company - Leading Supplier of Stainless Steel Nuts and Bolts , get the UFW178 1-7/8 USS Flat Washer. They fit on an olympic bar and weigh about 0.6lbs each
              -Ryan Mercer my blog and Genco Peptides my small biz

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              • #8
                To get lean your routine shouldn't change. Unless you are going to start running marathons every day then exercise has very little effect on removing body fat, I'm afraid this is all down to strict diet. Train hard and heavy and watch what you eat !



                Fat Loss Myths Part 2: Cardio Is Necessary For Fat Loss | High Intensity Training by Drew Baye

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                • #9
                  Originally posted by StupidFatHobbit View Post
                  I've been doing Starting Strength for over 4 months and have gained 20 lbs. I think my body is telling me it's time to switch over to "cutting" rather than "bulking". What is a good program to follow for that? I've read that you can decrease frequency and volume if you maintain intensity (bar weight).
                  I'll probably be doing a cut in a few months and have been doing some research, but I can't really give you a good answer. Keep the intensity high, lower your volume, and keep eating plenty of protein. For the diet part, do some research on Leangains and Carb Nite. And add in some kind of conditioning (sprints, intervals, sled drags).
                  In matters of style, swim with the current. In matters of principle, stand like a rock.

                  This message has been intercepted by the NSA, the only branch of government that listens.

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                  • #10
                    I've pretty much done the dual run this year, simultaneously gained muscle and dropped fat (dropped a net amount of 40 lbs on the scale while steadily gaining muscle the whole time, net fat loss probably in the range of 50-60 lbs). In my case, I didn't follow anyone else's program, I wrote up my own based off research and prior training experience.

                    Not everyone can simultaneous lose/gain in big volumes and it all depends on your starting point. Obviously, I had a large excess of adipose tissue. Someone starting rather lean without a whole lot of fat isn't going to lose a ton of fat doing the same thing because their body will be much closer to homeostasis and be resistant to big compositional changes without a more disciplined cutting cycle. Irrespective of individual body composition genetics will also play a role, of course.

                    Without knowing your starting point, Hobbit, I can't really make an educated comment for your circumstances, but these are the principles that worked for me and why:

                    1) Begin every workout with a 5x5 compound lift

                    The reasons are well known. 5x5 has been continually touted to get the biggest androgenic response of any programming style. You need testosterone, growth hormone and IGF1 to successfully cut.

                    2) Superset, superset, superset
                    However you choose to program the rest of your schedule, superset it. Whether you choose antagonistic or agonistic groups is up to you and often I'd mix this up to mess with my own head and challenge myself. Apart from the benefit to working a lot in a short time, supersetting lets you treat your whole workout as a sprint, going straight from one activity to the next. That competitive, ramped up mindset makes it more enjoyable and getting through volume mentally easier, as you've achieved more in less time. Cap rests to 60 seconds between supersets (30 if possible).

                    3) Tabata Cardio
                    Finish the workout with this. You don't need more than 10 minutes most days, and if you've gone balls out lifting completing this will be an absolute shit. Bike, recline bike, rowing machine, treadmill, stepper, doesn't matter. Just ramp up your intensity for a true 20 second max effort followed by 10 seconds rest, rinse and repeat. Intensity matters more than anything else with this.

                    I throw the cardio in at the end because timing the activity to coincide with the hormone spikes seemed to work a treat. Painful, but effective. Plus you know without any real doubt that you've basically emptied your glycogen stores.

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                    • #11
                      OK so let me wrap my head around this...it's possible to make strength gains but they will be slower. So instead of seeing progress like you get when you eat a lot (for example, I usually do 3 sets of 5):

                      Monday 250lb 5 5 5
                      Wed 255lb 5 5 5
                      Fri 260lb 5 5 5

                      It's going to something be a lot more like

                      Mon 250lb 5 5 5
                      Thurs 255lb 4 4 5
                      Sun 255lb 5 5 4
                      Wed 255lb 5 5 5
                      Sat 260lb 4 4 3

                      etc... ?

                      Also, I'm curious what people think about this article:

                      http://www.bodyrecomposition.com/tra...ss-part-2.html

                      The basic conclusion, again from both research and practical experience is that both volume and frequency of training can usually be cut by up to 2/3rds (that is, to 1/3rd of what you did to improve it) but with one massively important caveat: the intensity of that training must be maintained.

                      Put another way, you could maintain volume and frequency at the same level but if you cut intensity, you will lose the adaptation. Basically any combination that’s ever been looked at only works if intensity is maintained.
                      Last edited by StupidFatHobbit; 12-18-2013, 09:55 PM.

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                      • #12
                        Maybe you need an extra day in between so that you can consistently hit 5 reps each time. If you are older, that is likely the case. Or perhaps you just need to rest longer between sets.

                        As for the quote you posted, the reason it is true is because it's that whole stimulus response cycle. The stimulus is more weight. More volume and frequency at the same level isn't enough of a stimulus to make you gain strength.
                        Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                        • #13
                          Again, go read my post about the washers. Try increase 1.2lbs at a time or 2.4 or 3.6 etc instead of adding 10lbs to a bar at a time.
                          -Ryan Mercer my blog and Genco Peptides my small biz

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                          • #14
                            Originally posted by Lyle
                            The basic conclusion, again from both research and practical experience is that both volume and frequency of training can usually be cut by up to 2/3rds (that is, to 1/3rd of what you did to improve it) but with one massively important caveat: the intensity of that training must be maintained.

                            Put another way, you could maintain volume and frequency at the same level but if you cut intensity, you will lose the adaptation. Basically any combination that’s ever been looked at only works if intensity is maintained.
                            Yes, you CAN do it that way, if you prefer dieting hard! Another method is to keep a few high tension sets and add more volume, ramping up set, reps and cardio. More training sessions as well! Doing it that way, you can keep more calories and carbs in your diet while leaning out...
                            "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                            - Schopenhauer

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                            • #15
                              The best program is the one you can stick with. Other than that google carb cycling that will help with weight loss while maintaining enough energy to push hard.

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