Welcome to The Weekly Roundup! This is a weekly segment that will feature great content you may have missed from this week. I’ll give you one piece of content to read, watch and listen to, and I’ll show you one exercise you need to try and one person you should follow on social media!
There are so many blogs, videos, podcasts, etc. out there, it’s tough to see them all and consume new info. Although I can’t see and share them all, this is my attempt to sharing quality info that I come across each week. Enjoy – and if you feel like sharing with your network, I wouldn’t hate that at all…
How to Lose 10 Pounds of Fat, Forever
Written By: Roundtable Featuring: Paul Carter, Tony Gentilcore, Christian Thibaudeau, Mike Nelson and more!
Published By: T-Nation
One Sentence Summary: A pitch-in article from various experts giving their best fat loss tips.
Those who achieve their body composition goal and maintain it are those who can stick with the changes they make in the long run. Sure, you can cut huge amounts of carbs and fats, basically surviving on only protein and stimulants, and you’ll lose fat pretty fast. But such an approach can’t be sustained, and it’ll make you feel like crap.
Then once you’ve had enough you’ll rebound the other way – the yo-yo phenomenon. Instead, choose an eating structure that fits your natural tendencies, and find foods that’ll help you reach a better body comp while being enjoyable.
Regarding structure, I always ask clients to fill out a one-week nutrition journal. They write what they eat, drink, the quantities, and also the time of day they’re having meals. This gives me a clue about their natural tendencies, what they naturally enjoy doing or are comfortable with.
Most people like to feel satisfied when they eat. Having a small meal and still being somewhat hungry is like having your wife tease you in the bedroom and leave when you’re “ready to go.” So there’s no wonder the traditional bodybuilding protocol of 6-8 small meals per day doesn’t cut it for some lifters.
Recent studies have shown that eating frequency doesn’t have a significant impact on fat loss if everything else is equal. But even if that way of eating WAS optimal, it wouldn’t be the best choice for a lot of people because each small meal may actually make them crave more food.
Eating two or three solid meals per day with a shake or two is best for me because I can eat more at each meal, feel satisfied, and not crave food. Other people prefer nibbling or don’t have a huge appetite and do well with 6-8 small meals. If they’re forced to eat three large meals it might make them uncomfortable and they’d stop the plan or get suboptimal results. So select an eating pattern that fits your natural tendencies.
The second thing to do is select foods you enjoy that are conducive to your fat loss goal. If you enjoy your meals you’ll be a lot less likely to look for enjoyment from crap.
My last tip: don’t wait until you’re almost eating the walls to get a “refeed.” I’m not talking about a “cheat.” Most people should stay away from cheats full of junk food when dieting down. It just keeps you addicted to that junk and makes the whole process more difficult. By refeed I mean slightly increasing your fats and/or carbs. Even one day of eating at maintenance or slightly over will be enough if you do it before you get mad cravings.
Most people who screw up their fat loss phase do so because they overdo the refeed/cheating thing. You can stop your fat loss progress with one day of too much overeating.
Dr. Seedman is back at it again with a very detailed training variation + explanation! Check it out below!
The trap bar lunge deadlift is one of my favorite lower body exercises as it targets literally every muscle in the legs. However, by incorporating accommodating resistance in the form of band tension--as demonstrated by my awesome client @lpetchlee1--we can actually tax the lower body even further. That’s because we can place added tension in the stronger top position, which is typically where tension is reduced on the muscles. Simple put we can provide both higher levels of tension as well as more constant tension resulting in greater strength and hypertrophy adaptations. As an added bonus the band tension crushes the upper back and traps as well as the grip and forearms, turning this highly effective lower body exercise into a full body strength training movement. Try incorporating several sets of 4-6 reps into your next leg training day. Also, check out Coach Kelvin King Jr. on Facebook (or his articles in @stackmedia or @testosteronenation) as he’s highlighted quite a few unique lower body trap bar drills including variations of this movement. Live well, train hard. #trapbarlunge #deadlift #bandresistance #lowerbody #legday #quads #hamstrings #glutes #posteriorchain #accommodatingresistance #bandtension #overloadthetop #tension #strength #hypertrophy #upperback #traps #grip #forearms #fullbody #strongwomen #figureathletes #physiquecompetitors #AHP #drjoelseedman
Industrial Strength Podcast
Title: Training vs. Working Out, Ignoring Your Competition & More!
Host: Joe DeFranco
Erica Suter is a Strength Coach, former college soccer player and all-around awesome human that you should follow. We’ve become friends over the last few years via the internet, because that’s what millennials do, right? Follow her at EricaSuter.com for top-notch training info with no frills or BS!