Training Drives Fat-Loss

Training Drives Fat-Loss

Imagine 2 fat people.
 
Person ONE > Trains poorly but has a great diet for 6 weeks.
Person TWO > Trains every with me, they double their dense triplet score and 10X the amount of volume they can tolerate in a week. They eat their regular "balanced diet"
 
Person 1 will lose fat and improve health but won't gain much muscle unless they were previously severely malnourished.
Person 2 will have a massive increase in muscle mass and will very likely decrease fat mass too!
 
Performance is the key driver of body composition.
 
But...
 
Elite Body Builders people often say... DIET makes the DIFFERENCE.
 
Why?
 
Because they all have a lot of mass (and similar drugs)!
They are all training hard and frequently!
 
So diet is the ONLY lever they have left to manipulate.
 
For everyone else, there is a huge difference in WORK DONE daily.
 
The hormonal response to that work drives nutrient partitioning!
 
The food literally acts differently in the body because of the training!!!
 
Let's be clear on this...
 
Food will be used very differently in the body depending on HOW and WHEN you train.
 
1. Body composition is best transformed by WORK COMPLETED / UNIT TIME relative to bodyweight.
 
For this reason, our baseline Fat2Free measure is the
Dense Muscle Triplet.
 
Chins - Dips - Deep Knee Bends all on the same minute.
 
Picture this... the clock beeps, you bang out 3 smooth chins, you move to the dips and do the same... not you do 6 deep knee bends...
 
... you rest the remainder of the minute, not long.
 
Then you repeat this again. For 10 minutes, you've done 120 reps.
 
Your score is the lowest number of dips or chins that you did, whichever number is lower...
 
In this case, the Dense Muscle Triplet score would be 3...
 
When you can do 4 with 8 deep knee bends (160 reps) your body composition will have improved.
 
When you can do 5 with 10 deep knee bends (200 reps) we'll be at another level...
 
Now if body composition is the goal then making the repetitions more elastic isn't really what we are looking for. We want to use the muscles to do the work more than the tendons.
 
Smooth reps. No need to redline.
Simply keep repeating better sessions.
 
Since it's you versus you we are not chasing the clock and numbers as much as real gains that are going to transform your physique.
 
Yes, we want the numbers to go up.
 
No, we don't want to have them go up because the form is deteriorating.
 
Other Dense Muscle Blocks
 
10DX Light Banded Push-ups with double the number of light band pull-aparts for each set.
 
10DX Squats hugging a 50kg sandbag paired with double that number in calf-raises and the same in tibialis raises.
 
Are you feeling the burn?
 
You know that the person who is repping hundreds and hundreds of reps is going to be in better shape than the person scoring 25.
 
A marathon is also a test of relative strength but the loading is too low for that to be great for body composition.
 
When you can comfortably complete 10,000kg of lifting in an hour you will have better body composition than when that level of work destroys you.
 
This is farmer, ancestral strength!
 
When we lifted and climbed and sprinted for little bits every day... we were more human.
 
2. Your relative strength for repetitions will be a function of your maximal strength.
 
We don't have to work on maximal strength but our best gains will come with starting to mix in some 10D1 sets. Aim for a ratio of 3 Muscle Sets for 1 Strength set.
 
As you become more experienced in training the 10D1 and 10D3 sets will become more important for new gains.
 
3. First you must be able to recruit a muscle fiber.
 
We're going to activate the inner range of the muscle and get blood into the area before we do our work sets.
 
Then we must recruit it for frequency and duration to create metabolic demand and change.
 
4. Concentric dominant training is a great way to deplete muscle glycogen without causing massive systemic inflammation and connective tissue damage.
 
If you or someone you're training with has lots of systemic inflammation or is at high risk for chronic disease then using a sled and carry training is a great place to start.
 
This style of training doesn't tear the body down anywhere near as much as eccentric dominant training.
 
Using inner range dominant exercises can also decrease systemic stress and inflammation.
 
5. Interval training is highly effective for rapid fat loss.
 
Think Dense Strength!
Going up to the full 60 seconds of work, 60 seconds of rest is a great way to increase your work capacity.
 
Sprinters are also very lean with 5-60 second bursts together with extreme relative strength.
 
6. Baseline activity can be increased with handstands, juggling, loaded mobility, walking/hiking / easy jogging (or skating, etc), and physical labor.
 
Ultimately we will burn more calories in the time we are not training than in the time we train.
 
Hand balancers and gymnasts are some of the leanest athletes you will see because of the long times under tension...