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|  Jason Ferruggia - 5 Ways to Burn Fat Fast
This is an EXCELLENT post regarding fat loss. Also, pay attention to the part where they are talking about avoiding low-intensity sessions. I put it in bold.
Just for good measure, I decided to add the photos! 
Oh, and don't forget to read the article!  http://jasonferruggia.com/5-ways-to-burn-fat-fast/ Quote: 5 Ways to Burn Fat Fast
June 10, 2009
 | Today we have a great guest post from one of the top fat loss experts in the world, John Alvino.
5 Ways to Burn Fat Fast
1) Don’t decrease calories by more than 15% below your maintenance levels. This is one of the keys to maintaining all of your muscle mass during a fat loss phase. If you have a time constraint (weigh in for sport, wet t-shirt contest, etc), you may have to decrease your calories further than 15%. In these rare cases, you can decrease calories as low as 25% below maintenance, but be sure to temporarily increase your calories at regular intervals. This brings up our next point.
2) Do not stay in a caloric deficit for longer than 5 consecutive days. Staying in a caloric deficit for too long leads to a slower metabolism, less glycogen (stored carbohydrates in your muscles that are crucial for athletic performance), and without fail, losses in lean muscle mass. This is easily avoided by “eating up” occasionally to replenish your glycogen stores and give your metabolic rate a much needed boost.
3) Focus on force output during your cardio workouts. Many so-called fat loss “experts” love to say, “You shouldn’t output a lot of force during cardio. You will fatigue and have to stop before you burn enough calories.” These critics are missing the forest for the trees. There are 2 critical points that they are completely disregarding.
First, they are focusing solely on the amount of fat loss that occurs during the cardio workout itself. This is foolish, because if a cardio program is designed correctly, the majority of the fat loss from that cardio will occur AFTER the workout has |
already been completed. As a matter of fact, it turns out that the post-workout energy expenditure that follows a very intense cardio workout burns much more fat than a long, boring low intensity cardio session ever could.
Second, they are neglecting the fact that low intensity cardio actually encourages the fast twitch muscle fibers to take on characteristics of slower twitch fibers (for those of you who don’t know, it is your fast twitch fibers that provide you with explosive strength and quickness). These are very serious consequences to a high level athlete.
For both of these reasons, I strongly advise you to stay far away from low intensity cardio. So what kind of cardio should you perform? That brings up my next point.
4) It’s no secret that a great way to integrate higher intensity cardio into your routine is high intensity interval training (HIIT). The problem is that there is so much confusion about how to perform HIIT properly, and what work to rest ratios provide maximal results.
I have discovered after years of methodical research that there is no perfect ratio across the board. However, it turns out that each specific type of HIIT exercise does actually have its own optimal work to active rest ratio.
For example, some well respected experts have asserted that the best work to rest ratio is 1 to 3. This is true for a few specific exercises, but for many other important and popular forms of exercise, it is completely wrong.
Let’s take the jumping rope, for example. Can you imagine getting a great workout from jumping rope for 1 minute, and then resting for 3 full minutes? As you can see, a “one size fits all” approach is seriously flawed when it comes to HIIT training. So knowing the exact ratios that best accompany the different forms of exercise is of paramount importance. I have spent years calculating them quite precisely, and when you hit the right combination on the button, the results are incredible.
5) Resistance training is of the utmost importance in any fat loss protocol. However, there are just as many misconceptions about how to properly weight train for fat lass as there are about performing cardio for fat loss. In particular, be very careful not to use a “high rep” approach exclusively. This is very popular among some well known fat loss gurus, and it is the kiss of death for anyone who truly wants permanent and sustainable fat loss. Using high reps exclusively can actually cause you to lose muscle mass during a fat loss phase. This will have a negative impact on your metabolism, thus making it that much harder for you to lose your next pound of fat. Even further, this type of resistance training will cause you to lose strength and power, for the exact same reasons that low intensity cardio does.
A resistance training program is crucial to fat loss, but it must be designed very shrewdly. A specific balance between higher rep exercises and lower rep exercises must be utilized if optimal results are to be seen.
Start employing these tips right away, and you will see immediate and dramatic improvements in your strength, energy, and fat loss results.
Good luck!
John Alvino
| For the reasons pointed above, to avoid loss of muscle fullness, strength, and muscle mass, focus on heavy strength training, and focus on short, high-intensity cardio sessions.
I also begun following rule #2 on this most recent cut - carb up on the weekends (that doesn't mean drink lots of beer  ). It's helped me to maintain muscle fullness, and for the first time, I've actually increased my strength during a cut, and I don't feel like **** all day long. My prediction is this next mass session should go very well because of my new strength when I return to a caloric surplus.
Last edited by rockdawg21 : June 11th, 2009 at 12:00 PM.
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June 11th, 2009, 11:54 AM
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