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Rapid Weight Loss – What To Do

The other day I created a great resource on rapid weight loss on the Warp Speed Fat Loss blog. I’d appreciate if you’d check it out, most a comment, and/or make suggestions on what you would like to see me add to it. At the end of the article you’ll find a sample workout from Warp Speed Fat Loss 2.0.

Check it out here: Rapid Weight Loss Plan.

Peroidization Training. Is It Necesary?? [Ask Mike]

We haven’t had an installment of Ask Mike in a while but here we go with a great question from Mark. If you have a question that you’d like answered on the blog just go here and submit a request.

What is your view on periodization? I always assumed that  periodization should be used more for athletes or for folks with a deadline (sport, race, wedding etc.). Does an “everyday” client  looking to lose bodyfat or general fitness need to do sets of 4-6 reps  for a few weeks in order to reach their goals (weight loss, conditioning, etc)?

I know the body adapts to the same workouts, but doesn’t changing the exercises every couple of weeks avoid this?

If someone just used a rep range of 10-15 and changed (multi-joint, compound) exercises every 4 weeks and adjusted loads when needed –would that be enough to stay in shape the rest of your life?

If I’m missing the point on periodization?

Thanks again for your info in your site ——–I love the info…….
Mark

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Even though this is “Ask Mike” I knew I wanted to find one of the most qualified people I could to answer this training question (as you know nutrition is my gig). Keith Scott (the author of Unbreakable) graciously answered Mark’s question about periodization. Here’s Keith’s answer.

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Periodization needs to be looked at as a process of varying your training regimen at fixed time intervals so you can make changes or make gains.

In simpler terms, it is a long-term plan with fixed intervals of change. It can be used in sports training but also general fitness, fat loss, etc… Is it necessary? I think so if you really want to see optimal changes in the shortest period of time. Besides that, it is another way to do it all safely. It doesn’t have to be complex, but I think it needs to be there. The
biggest mistake people make in their routines is having no fixed or real plan. Periodization is the plan…

It can be as easy as doing 3 X 12 for 4 weeks with weights, and then doing 2 weeks of body weight training with 45 seconds intervals and then back to 4 weeks of weight training with 3X8. Whatever you choose to do, do it with a plan.

I use it with fat loss too.

Weeks 1-3 – Prep – 2-3 X 12-15 reps, and HIIT work with 30 on, 60 off

Weeks 4-8 – Base strength and hypertrophy – 3-4 sets of 6-8 reps (heavier) with HIIT on off days at 20 on, 45 off

Etc…

The bottom line is that you need a structured plan with set times to do these changes. Sounds like you already have a concept of this. Structure it more, and plan it on paper. Stick to it and adapt when needed.

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Got an opinion? Didn’t Keith’s answer just bring up more questions? Post a comment below.

Tommorrow at 1pm EST

I have been working towards tomorrow for a while now.

Tomorrow at 1pm EST I will be doing a couple things that you’ve never seen from me.

Here’s a quick run down (I’ll be giving all this away)…

-The DVD “The Truth About Dietary Supplements” (you just have to pay S&H)

-A-Z Meal Plan Creation Full Length Video

-Fat Loss Experts Audio Series

-15 Four-Week Waist Shrinking Workouts

…and a bunch more

It will all be up for grabs at 1pm EST tomorrow (Friday June, 26th)

Thanks for being such a loyal reader.

More Tomorrow,
Mike

P.S. I loaded the audio from this up on my ipod yesterday and haven’t had a chance to listen to it yet. Have you?

Post a comment my blog. I’d like your feedback.

Anti-Aging Multivitamin

Here is the video blog from LAST friday (sorry for the delays). In the video i continue out discussion on using green tea powder to improve health and I delve into the new study that showed how taking a mulitvitamin can slow the aging process.

You are the one Ruining Your Diet (Video Blog)

Here’s today’s new video blog. In this video I discuss how we can be the biggest reason why we fail on diets. Specifically how we ‘talk’ to ourselves and rationalize/justify our eating and/or exercise decisions. What do you think? Are you guilty of this?

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