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Get on the inside track to rapid success.
The Cardio Debate! Scott Why is it that you are so against cardio, after all I see people experience great weight loss when they only do cardio. What cardio system would you suggest to maximize fat loss? I am not against cardio, rather I believe that weight training is a much better investment of a trainee's valuable time. Weight training has many benefits specifically related to body fat loss including a greater elevation of metabolic rate following exercise and beneficial hormonal changes which facilitate body fat loss. You mentioned weight loss as a goal, but I think you should reconsider, simply reducing body weight does not always result in lost body fat. In many cases there may be a slight reduction in body fat, but a massive loss of muscle making for a poor appearance. Why put so much effort into improving your appearance or health to achieve the opposite result? A loss of muscle mass will cause a long term reduction in metabolic rate making it nearly impossible to maintain any fat loss progress as the body will quickly rebound following traditional weight loss efforts which feature excessive cardio and under eating. Focus on your % of body fat as the key marker of progress. Excessive cardio will actually teach the body to re deposit body fat as a fuel source according to Dr. Eric Serrano MD who has studied this topic extensively within his medical practice. Multiple steady state cardio sessions each week will teach the body to constantly replenish fat stores as a fuel source to satisfy energy needs. This is undesirable for anyone aiming to lose body fat. Remember the body is very smart and will aim to support survival any way possible, consistent runs to nowhere (cardio) will make the body think you are having to travel distances daily to collect food etc. As a result readily usable energy will be made available for these tasks, however even if you do not exercise in that manner for a while the body will still deposit that fuel (stored fat) just in case. Weight training should be the basis of any exercise program seeking to improve the physique and there is a place for cardio work which should supplement your weight training if your recovery capacity is adequate. Interval sprints have been proven by research to be the most effective tactic for reducing body fat within the cardio arena. Most who try this fail to apply the correct intensity and must realize that the sprint portion of the interval will be challenging. Gradually build up to greater levels of intensity as the body needs continuous challenges to improve Finally take a look around the gym and compare the physiques of those who invest time in weight training vs. cardio. I rarely see people who are overweight focusing their time weight training while the cardio aisle most often includes the most out of shape people around. This is a point I have made to dozens of clients while working in gyms over the past 10 years so they can see the truth right in front of them. Overweight people who persist with constant cardio stay the same while those weight training in a majority of cases appear to improve. Bust Through your Progress Plateau Three guys in my gym are literally growing over night and they credit your consult program and supplements for their recent success. To be honest their programs before yours were not productive as they were all over the place, so they are probably benefiting from some beginners luck. I have been training hard for over 10 years and my progress is stalled, but I am not convinced you can help me as easily as those guys who have been training only 5 years or so. Here it is – I want to lose 10 pounds of fat and gain 15 pounds of muscle in 4 months which I think is a reasonable time frame. How can you help me do this- why can you build a better program than me- I read tons of books and magazines also? I have no intention of being insulting here but, you read a few mags and you are an expert?- if you were into cars as a hobby would you risk fixing your own breaks at the risk of them failing at the wrong time? After all your experience is limited to a few afternoons in the garage and cannot compare to a seasoned auto mechanic who has the expertise and diagnostic tools to properly fix the problem. I guess if you did not value your safety you would fix the breaks on your own and risk a failure instead of going to an expert who can definitely fix the problem. Training progress is not a life or death matter to most, but you must decide how important your results are worth to you. At this point determine if you want to risk another 6 months of hard work and failing to reach your goal. Or do you want to invest in my results guaranteed consult program for 120.00 over 12 weeks. Obviously I do not make a great living off of this small fee, but I truly enjoy helping people reach their goals, this is my calling as the iron game has been kind to me, I want to give back. I take pride in the fact that I am responsible for many heavily muscled people roaming the streets of this country impressing all those they come into contact with. This is my own anti terrorism plan as my clients both look and can act the part at a time of emergency. Someone training for 5 years is hardly inexperienced as the beginner luck phenomenon no longer helps past a year of consistent training. It is difficult to lose fat and gain muscle at the same time, but it can be done as my clients accomplish this regularly. One must have all factors including training, nutrition, supplementation and recovery integrated into an effective plan to make this happen. In your case as an experienced trainee I would employ strip sets which may consist of the following on a leg day. Sets series 1 – series 2 rest A1. Squats 4 4 8 90 A2. Dynamic lunge 4 4 8 90 B1. semi stiff deadlift 3 4 8 75 B2. Hamstring curl 3 4 8 75 C1. Seated calf raise 2 8 12 60 C2. Standing calf raise 2 8 12 60 You would do a set of squats for 4 reps strip the bar load 20% and do 8 reps before resting 90 seconds. The rest of the workout consists of strip sets in a similar format. While this is only an example as I build each program from scratch based on goals, body parts to be prioritized, injuries, age and many other factors. The program above allows the trainee to tax fast twitch fibers which hold the greatest potential for growth while also increasing lactic acid which is a precursor for the growth hormone- the body’s most potent fat burning hormone. Regarding diet the options vary very widely as I would evaluate sex, age, stress levels, schedules, food allergies, energy levels and many other factors. Your diet will have to be very tight to chase your aggressive goals, but we would make adjustments each week based on your feedback to ensure proper progress. Success Factors? Scott what in your experience are the top factors for why people do not succeed or reach goals? I have been stuck in the same place for over a year and I cannot figure out what I am doing wrong after spending endless hours reading, experimenting etc Great question- unfortunately I have had to answer this question no less than 20 times each month over this last year as a majority of the hard training public is as confused as ever by conflicting information or paralysis by analysis. Besides the obvious lack of well defined goals attached to a specific time frame, I tie a lack of success to the absence of the right training and diet program as the leading factor. Despite popular belief the industry is flooded with programs that simply do not work or are not appropriate for the people using them. For example is diet book x written for a house wife who does not weight train appropriate for the average PM reader who already knows that weight training and diets low in junk food are productive. The 0 Tolerance Rapid Fat Loss program for example is very specific and appropriate for entire readership of this site as it can be adjusted for individual needs of any person. On the more complex side of things very few people know how to design programs- someone may be able to pick up a good routine out of a magazine that will work for 4 weeks here and there, but it is difficult to consistently earn results without a solid long term plan of 12-16 weeks. I have a firm understanding of what I will do with my internet consultation clients for each phase many weeks ahead of time with the flexibility to make changes to the plan as needed based on client feedback and progress. Listening to clients is no longer in style I suppose as most trainers and coaches hand every client the same program without any regard to their specific needs. Over 12-16 weeks each phase (3-4 weeks) must build on the foundation of the prior to stimulate the best results, again the body must be progressively challenged especially as you become more advanced and there is no more beginners luck. A large portion of my consult clients are actually trainers wanting to find the right program to fit the needs of important clients. The trainers feed me the info I need each week and I generate programs that they use to help their face to face clients succeed. Some would be uncomfortable with this arrangement, but I am not as long as the person using the program benefits- I have no ego issues. The gym atmosphere is similar to a bar- very little work – a place to meet and greet. This being the case you are hard pressed to find many people who go to the gym with specific objectives to accomplish at every session. As a result people are lacking intensity and fail to employ one of the primary factors for improvement. Progressive overload- yes you must gradually get stronger even if strength is not your goal in order to improve your physique. Otherwise the body will become bored and will not progress. Pretend you cannot talk or hear- I speak to no one in the gym and it has served me well- have no friends in that building and in 45 minutes I am in and out with a great workout. You must have a high level of intensity to the make the most out of each training opportunity, over time that hard work pays off as you string together many successful weeks of training. Lastly trainees must change the program more often that one time every three months. However do not get into the habit of changing your program on a weekly basis based on the most recent trend you have spotted. Email Scott@infinityfitness.com for a free copy of the 100% Fitness Solution Goal formation and Success Calendar sheets. Amino loading for Rock Hard Muscles This is impossible- I put on 4 pounds while keeping my diet very strict in just 7 days when using the 100% MR and Muscle Synthesis . My muscles feel fuller than ever and my strength is through the roof, but I am still not satisfied with my overall size. Need more- don’t we all? I know this new weight is not body fat, but it cannot be muscle either since no one can build muscle that fast unless I missed out on the latest plastic surgery fad. So what is happening here? Is this just water accumulation like creatine or will I be able to keep this size if I stop amino loading No this is not temporary muscle- the aminos saturate muscle bellies and act as extra fuel for muscle energy tanks. Your muscle instinctively grabs onto amino acids from the blood stream to support rapid growth, recovery and repair. My consultation clients preparing for bodybuilding shows, fights, sporting events or their favorite social settings are using 100% MR with Muscle Synthesis to give their muscles a much larger appearance. A few years ago all that could be done to load muscles was to eat excessive carbohydrates which could be stored as glycogen; however this would often back fire causing excessive water weight and body fat accumulation.
A high level of amino acids stored within the muscle bellies will result in a rock hard muscle with ample fuel to support highly intense athletic activity or weight training. All things being equal the improved performance amino loaders experience in the weight room translates to huge increases in muscular size as they are able to inflict more damage while training. While damaging muscle during training will crack open a door of opportunity- only the right recovery agents will ultimately lead to rapid muscle recovery and growth. Body Fat Spot Reduction? Dr. Serrano is spot reduction possible? I mean with all of the scientific advancements out there has the medical community and big drug companies figured out anything to reduce the belly fat that no one can get rid of? I have tried everything and instead of investing more money into supplements, gym memberships and my time I have decided to pay for liposuction unless someone can convince me of a better alternative. I see over 10,000 patients in a given year via my family practice and quite a few have resorted to liposuction before seeing me. In over 80% of cases the fat comes right back because the diet is not in order. In this case there is absolutely nothing to show for a huge investment of money and the unpleasant factors that come with any post surgery recovery. Believe me the pain is significant following this type of procedure The Feb 2004 issue of planet muscle contained an article called the 0 tolerance diet which was developed using my results hungry patients. Scott Mendelson and I developed the specific nutrition, training and supplementation program from the bottom up using the latest research and my fat loss know how after successfully helping several thousand patients reach their fat loss goals each year. 0 tolerance will specifically reduce belly fat-40% on average within the first 60 days. That would translate to a reduction in pants size from 40 to 32-36 inch waist. Women store more of their body fat in the legs or buttocks for several reason related to genetic differences in comparison to males, but they have also seen huge losses in their trouble spot areas. A waist measurement does not correlate as well for women, but they see big drops in dress size rather quickly. Yes I suppose this is a form of spot reduction, but the science behind this is nothing new. Over the last 5 years I have seen stress levels spiral out of control which is an underlying factor for many current health epidemics including obesity. Cortisol is a hormone elevated by stress which creates a fat storage environment around the mid section by damaging insulin sensitivity. Insulin is the body’s post potent fat storing hormone. High cortisol levels force the body to over produce insulin and rapidly store body fat in all areas, but especially the abdominal region. As previously documented patients lost an average of 14 pounds of body fat in two weeks, but I also recorded extensive body site measurements for related research purposes. I myself was very surprised by the reduction in abdominal body fat, one of my patients said it was if a vacuum connected to his stomach for a daily draining. The unique combination of amino acids found within the 100% MR and Muscle Synthesis drastically lower cortisol levels throughout the day and night while triggering an increase in metabolism. My Alpha Omega essential fatty acid compound repairs insulin sensitivity and provides raw materials for anabolic hormones crucial for body fat metabolism.
Scott does a great job of keeping track of customers over the long term to ensure their success. Many of the same people who used the 0 tolerance plan with great success during 2004 wanted to get even leaner during 2005 and introduced the fat reduce to make an awesome stack. According to consumer feedback on average the Fat Reduce increased fat loss progress significantly and in some cases by 4-5 additional pounds of fat lost over a 4 week period. Do you work with Female Clients? Do you work with many female clients, after all weight training is still a very male dominated arena. Hopefully you are familiar with this, I bloat like crazy and have terrible times with energy during my cycle each month. My poor energy forces me to have lousy training session (if I make to the gym at all) and my diet goes south as I become very discouraged and my cravings are out of control. What can a female do to avoid these problems which seem to push me far off course half of each month? The female cycle consist of fluctuations of many hormones as you know, my interest is in those that cause the problems you speak of. Dr. Serrano has researched this area for many years and has had fantastic success with his female patients who follow his special nutrition programs. The doc has many specific protocols, but they all revolve around lowering carbohydrate when estrogen is at its peak. At this time the body cannot burn carbs efficiently forcing most to be stored as fat. Furthermore the increased consumption of carbs to deal with the anxiety of the period compound energy problems by sending blood sugar levels out of control contributing to the poor energy and ravenous cravings. My female consultation clients have done fantastically well with these plans and all of them wish they had known these simple facts sooner. Females can actually lose body fat much quicker than males along with excess water weight if they play their cards right at the different times of the month. IN 99% of cases I can create more fat loss progress within a month than what most females were able to accomplish for 8-12 months before consulting with me. While the same hormones which fluctuate during the period also impact the ability to recover from training- I design training programs that are cycled based on the period. There are optimal windows of opportunity to train very hard while at other times less work should be done to avoid over taxing the system. Remember the body is a survival machine and could care less about how you want to look on the beach. Survival is priority number 1- if you send conflicting messages the body will store fat so fast your butt will no longer fit in a standard airline seat! As for weight training, it is crucial for women, not only for reducing body fat and improving their physique, but also for long term health. Weight training can help fight against bone density loss which has become a common problem amongst women. Lets face most if not all women over do cardio, to such a great degree that they teach the body to store fat instead of burning it.
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