The Weekly Dose â July 7th, 2019
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LATEST ARTICLES
[Primer 52: The Program](
[Primer 52: The Program](
by Christian Thibaudeau
Completely reshape your body with this sophisticated and straightforward diet and training plan.
[40-Plus Do More Work](
[Tip: 40-Plus? Do More Work](
by TC Luoma
Here's why this counterintuitive advice actually makes a lot of sense.
[Top 10 Mass Makers](
[Top 10 Mass Makers for Lanky Lifters](
by Andrew Heming
Big lifts lead to big gains, but they may not all fit your long-limbed structure. Try these variations and watch your progress skyrocket.
[The Anabolic Toggle](
[Tip: Eat More, Train More â The Anabolic Toggle](
by Dr Jade Teta
How do you eat for gains without gaining excess fat?
[Stuff We Like Apparel 1](
[Stuff We Like â Apparel 1](
by T Nation
We tested and tortured these gym clothes and shoes for years. Here's what passed our tests and where to buy them.
[Push-Up Variation](
[Tip: The Push-Up Variation You've Never Tried](
by Eirik Sandvik
Improve shoulder stability and athletic performance with this advanced push-up variation.
[Stretching Gone Wrong](
[Stretching Gone Wrong](
by Arianna Hoffman
Most fit pros think we can't get enough stretching. Are they right? Nope. Here's why.
[Leg Day Finisher](
[Tip: The 50-Rep Leg Day Finisher](
by Paul Carter
All you need is one dumbbell and a hefty amount of mental fortitude.
[Why I Quit Using Steroids](
[Why I Quit Using Steroids](
by Scott Abel
Steroids helped Scott Abel develop an impossibly big and ripped physique, but then some bad, bad things happened. Here's his story.
[Rounded-Back Deadlift](
[Tip: Fix Your Rounded-Back Deadlift](
by Calvin Huynh
Here's a simple trick that'll keep you from snapping your back.
[Two Sumo Deadlift Myths](
[Tip: Two Sumo Deadlift Myths, Destroyed](
by Andrew Coates
If you want to pull more weight with better form, don't fall for these lies.
[Benefits of Combining](
[Tip: Benefits of Combining Weed with Exercise?](
by TC Luoma
Almost every article you've read on the subject says pot and exercise don't blend. Now comes a report that turns all that on its head.
[Serious Athletes](
FEATURE ARTICLE
[4 Ways To Train For Fat Loss](
by Andrew Hemming
[4 Ways To Train For Fat Loss](
1. Get Stronger
While most people understand that getting stronger is important for building muscle and enhancing performance, its relevance for fat loss is overlooked. When your goal is fat loss, you want to burn as much fuel as possible. To do this, you want your body to be as fuel inefficient as possible.
One of the huge problems with cardio for fat loss is that the more you do, the better you get at it and thus the more fuel efficient you become. With resistance training the opposite is true. The better you get at strength training, the more weight you can lift and the more it takes out of you.
Spending some of your training time getting stronger allows you to do all your other forms of training (e.g., metabolic resistance training, conditioning) at a higher/faster level and this makes them even more effective for getting rid of unwanted body fat.
2. Build Muscle
Virtually everyone trying to lose body fat should gain some muscle. Most people know this, but it bears repeating. Even a few extra pounds of lean muscle means a lot more calories burned each day.
3. Jack Up Metabolism Post Training
Years ago exercise scientists told us to do long, slow cardio in order to burn fat. However, this answer was a response to the wrong question.
Fat loss training isn't about what burns the most amount of fat during a training session, it's about what burns the most amount of fat in a 24 hour period. Short, high-intensity exercise creates an oxygen debt (EPOC or excess post-exercise oxygen consumption) and this results in a metabolic boost long after the training session is over.
4. Rotate Strategies
Following an effective program will only work for so long before you hit a plateau. Too often people trying to lose body fat just use intense metabolic resistance training and HITT. While these are excellent, they won't work forever. With fat loss programs, switch as needed to different strategies:
Metabolic resistance training:âUse moderate weights for moderate reps while alternating upper/lower body exercises or doing whole body circuits.
Strength training:âUse more traditional strength training methods to allow you to lift more weight when you return to metabolic resistance training.
Bodybuilding:âFocus on building lean muscle to raise metabolic rate and doing brisk walking to burn a few extra calories.
Strength plus conditioning:âFocus on getting stronger in the weight room and doing challenging forms of conditioning to boost EPOC.
The trick is to not only periodize your training, but to periodize your diet, too. When some people try a lower-volume strength training program, they find they gain fat. Obviously, strength training doesn't cause fat gain. However, if you switch from higher volume training (think typical fat loss metabolic stuff) to a lower volume training (think powerlifting program) and don't lower your carbs and total calories, you'll gain fat.
TRENDING
[Damaging Types of Training](
[The 4 Most Damaging Types of Training](
by Dr John Rusin
Bodybuilding, powerlifting, CrossFit, running: Which one will mess you up the most and how can you prevent it?
[Metabolic Resistance Training](
[Tip: Do Metabolic Resistance Training, Not Cardio](
by Alwyn Cosgrove
This type of training raises the metabolism, preserves muscle, and torches fat. Here's how to do it.
[Velocity Diet](
POWERFUL WORDS
I wonder if people who are new to the gym are surprised that women don't actually train in their underwear as social media would have us believe.
â [T Nation (Facebook)](
While cheat meals are tempting, they only work if you're lean enough, spend enough time doing intense training, and have a 90% adherence rate to a sound nutritional protocol.
â [Tim Hendren](
How do you know you've taken fitness too far? If the obsessive pursuit of PRs leaves you busted up and unable to do real-life things, if a trendy diet turns into borderline anorexia, or if a size goal causes you to play a reckless game with bodybuilding drugs, you've gone too far. Health first. Whenever health falls down to the number two or number three spot, or disappears altogether, your fitness plan isn't about fitness anymore.
â [Chris Shugart](
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