328.5 lbs                                                           235 lbs

 

Since embarking on Operation Be Less Fat and dropping all this chub, I get asked a lot about what is the best training program to lose fat. I will start off by saying, what I share here is my opinion. Never will I protest to be some great trainer or nutritionist. What I implement is an amalgamation of information from a lot of research, many great coaches, and a lot of hard work. However, truth be told, there is a lot of irony in this post.

I could try to string this blog entry into about 5,000 words, but why bother. The answer to what's the best training program to lose fat is, there is none. Before you get all pissy about my answer, let me share the reasoning for it.

Years ago when I got up to the 328.5 pounds of twisted steel and sex appeal, that I thought actually looked good, I was training the same way I am now. I was squatting, deadlifting, bench pressing, and doing basic assistance. My weight training has not really changed at all. So it could be argued that the same program that has helped me lean out, is the same one that made me fat. Obviously it's what I stick in my cakehole that's made the biggest difference.

Now marrying, consistent (not perfect) weight training, sound nutrition, conditioning, and time yields huge results, of which I believe I am living proof. I know this appears to be very obvious, but many people will fight the simplicity. They think there's perfect exercises and rep schemes to get less fat. So instead of perseverating, just start doing something, anything. If you have no idea what to do in the gym, you can use my routine.

Here are the bones of my training program and it's nothing groundbreaking. It's my take on Jim Wendler's 5/3/1. I highly recommend you buy his books as he is very pragmatic in how he looks at training, nutrition, and conditioning. Plus, his input on how to program weights and percentages is extremely helpful.

Monday:
Seated overhead press - 3 sets of 3-10 reps pyramiding weight up, then 5 lighter sets of 8 reps
One arm dumbbell rows - 5 sets of 10
Dips - 3 sets of 10
Curls - 3 sets of 10

Wednesday:
Squats - 3 sets of 3-10 reps pyramiding weight up, then 5 lighter sets of 8 reps
Back raises - 5 sets of 10
Ab wheel rollouts - 3 sets of 10
Bulgarian split squats - 3 sets of 10

Friday:
Bench press - 3 sets of 3-10 reps pyramiding weight up, then 5 lighter sets of 8 reps
Dizenzo rows (just a standing pulldown to sternum/upper abdomen) - 5 sets of 10
Triceps pushdowns - 3 sets of 10
Curls - 3-10

Saturday:
Deadlifts - 3 sets of 3-10 reps pyramiding weight up, then 5 lighter sets of 8 reps
Back raises - 5 sets of 10
Ab wheel rollouts - 3 sets of 10
Bulgarian split squats - 3 sets of 10

You see, nothing revolutionary. Just basic exercises and hard work. I must share, I use a lot of specialty bars like hex bars for deadlifting, a safety squat bar for squatting, and a football bar for overhead press. These bars help me work around injuries. That's important, don't fight your body on an exercise. If you injure yourself and can't train, it's harder to get less fat. There's almost always an alternative exercise that won't hurt you. Once you have found that good recipe of exercises, don't think you need to start changing them. You don't need to shock your body or any other bs like that. You just have to consistently work it hard.

Think about it, you don't have to get smarter or more creative, you just have to get better. Just master what you are doing. If you feel the need to make it more difficult you can move faster through the routine, add some weight, do an extra set or some extra reps. Conversely, if you feel like crap, just get through it. Take as long as you need, lower the weights on the assistance exercises, or drop a few reps. We are not splitting the atom here people.

Even though I said there is no perfect routine, I will tell you that I am partial to basing a program around bigger movements like squats, deadlifts, presses, and rows. These are compound movements that give a lot of bang for their buck. My feeling is, if I can hit four or five bodyparts with one exercise, why would I want to do five different exercises to hit each of those individual muscles. Maybe I am over simplifying things, but then again, I am a huge fan of the KISS method - so Keep It Simple Stupid.