The Weekly Dose

The Weekly Dose – December 15, 2019 THE WEEKLY DOSE [VIEW IN BROWSER]( [The Weekly Dose]( LATEST ARTICLES [5 Ways Sex is Better]( [5 Ways Sex is Better For Lifters]( by TC Luoma Men and women who work out enjoy certain advantages when it comes to lovemaking. Warning: Not for the puritanical or faint of heart. [Powerlifting Meet]( [Tip: How to Peak for a Powerlifting Meet]( by Christian Thibaudeau The truth about supercompensation, plus strategies for pre-competition nutrition and supplementation. [Mandatory Lifting]( [The 4 Mandatory Lifting Movements]( by Nick Tumminello Check this out before you DIY your workout plan. Choose a lift from each section and get ready to dominate. [Master the Leg Press]( [Tip: Master the Leg Press]( by Andrew Coates Just a few simple tips can help you get more out of the leg press. Here they are. [Stuff We Like Food]( [Stuff We Like – Food & Snacks 2]( by T Nation Healthier foods, snacks, and sauces don't have to taste terrible. No, really. Here's what we have in our Amazon carts. [Hammies and Glutes]( [Tip: Set Your Hammies and Glutes on Fire]( by Gareth Sapstead Build a stronger backside with this new twist on a classic exercise. [Question of Strength 60]( [Question of Strength 60]( by Christian Thibaudeau What are the best strength and muscle-building methods? And can resistance bands ever replace weights? Coach Thibaudeau answers. [Eating Strategy Work]( [Tip: 4 Rules to Make Any Eating Strategy Work]( by John Berardi, PhD Here's why all of us need to be a little more open-minded when it comes to eating for muscle gains and performance. [Energy Supplement]( [The Next Generation Energy Supplement]( by TC Luoma Most energy products are just caffeine. Here's something better. And you've never felt anything like it. [Pummel Your Abs]( [Tip: Pummel Your Abs with Butt Scratchers]( by Gareth Sapstead Weird name for a weird-looking (but effective) exercise. Do this one while no one is looking! [Blow Up Your Legs]( [Tip: 3 New Ways to Blow Up Your Legs]( by Jason Brown These landmine exercises aren't for sissies. Check 'em out. [Chocolate Bar a Day]( [Tip: Eat a Chocolate Bar a Day]( by TC Luoma Eating the right kind of chocolate bars can improve your health in a number of ways. It can even build muscle. Here's what you need to know. [Serious Athletes]( FEATURE ARTICLE [The Only REAL Fat Loss Workout]( by Paul Carter [The Only REAL Fat Loss Workout]( This is the most common question trainers and coaches will hear this season: "What's a good fat loss training program?" The answer? Training yourself to push your fork away from your mouth. Neither weight training nor cardio do a whole lot to create an energy deficit compared to not eating that piece of salted caramel cheesecake from Cheesecake Factory: Salted Caramel Cheesecake: 990 calories Amount of time it takes to eat it: 10 minutes Calories a 235-pound man burns on a treadmill at a 3.5 MPH pace for one hour: 468 calories Your neighbor lady who lost 57 pound using Weight Watchers never hit the gym, never stepped on a treadmill, and never did a squat. How's that possible? She created an energy deficit by eating fewer total calories each day than she had been. She had a point system. Salted caramel cheesecake from cheesecake factory is 25 points. Three ounces of chicken breast is 3 points. I hope you get the idea here. When it comes to fat loss, your nutritional habits have a bigger impact than training. In fact, weight training or metabolic conditioning routines that create massive energy deficits often stimulate the appetite so much that they cause you believe that you somehow "earned" the salted caramel cheesecake. Stop looking for fat loss routines. Eat adequate protein. Manipulate your fat and/or carb intake downwards to achieve an energy deficit. Weight train to get thick, solid, and tight. Do cardio for heart health and use it as an occasional supplement for your energy deficit. TRENDING [Build Biceps with an Empty Bar]( [Tip: Build Biceps with an Empty Bar]( by Paul Carter All you need is a light bar and the ability to withstand searing pain. Here's how to do it. [8 Injections That Heal Injuries]( [8 Injections That Heal Injuries]( by John Paul Catanzaro The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries. [Velocity Diet]( POWERFUL WORDS The best exercise app for your phone is pre-installed: The off button. – [T Nation (Facebook)]( You can't get strong without creating progressive overload. And while the big lifts are a great way to create progressive overload, they're not the only way. Lifting is just a way to put force across joints. That's it! When you understand this, you quickly see that no particular exercise has magical powers because barbells, dumbbells, cables, machines, and bands are all just different tools that allow us to apply force across joints. – [Nick Tumminello]( Ladies, in order to reshape your figure, you have to reduce fat AND build muscle. Walking and jogging won't build a great pair of legs or a great butt, nor will it sculpt that coveted arm definition you say you want. But lunges, leg presses, squats, deadlifts, overhead pressing, pulling, pushing, lateral raising, and tons of other various forms of resistance training movements will. – [Paul Carter]( [What's your excuse]( [Tall Guys]( [Life coach]( [Pick your hard]( Copyright © 2019 T Nation LLC, All rights reserved. 1850 Reliable Circle, Colorado Springs, CO 80906 [Unsubscribe From List](