Thanks!

I cant seem to find any one to help me with this. I understand that your body can handle things for 2-3 weeks or so before overtraining, but your vacation blue print states 3-5 weeks, while 300 trained for 2-3months.

Now at 176 , 6" my goal weight is 160-165 so my calories will be 1650 or so with 2x fasts per week. Ill be lifting 3x a week with , 3x hiit on off days, and 3 hours of bjj on off days as well. Now with this plan can i go for the 5 weeks? since im not training as much as the people from the beach?

Thank you,

But the real pearl is the book he wrote. As someone who studies inexpensive weight loss, health, and fitness strategies, I am excited to read Cornel's strategies.

It is very rare to find a fitness expert/personal trainer promoting inexpensive fitness. That is very selfless of him. I respect that.

Cheers Mr. Chin!

I remember reading a Japanese study suggesting that aerobic exercise metabolizes a greater amount of subcutaneous fat. Under this hypothesis, aerobic exercise provides a more immediate visual impact, as muscular definition is reached with a loss of subcutaneous fat over that of intramuscular fat.

Of course, a total-body loss of fat gives the best visual impact, but think of it this way: if you've lost a lot of overall fat through diet and exercise, the final "visual sharpness" may be achieved by focusing more on aerobic exercise.

Just an idea worth considering, and perhaps already put into practice by many.

Best,
Johnny

My actual comment- Will you be reviewing this book? and have you ever heard of probodx? After seeing how much better BJ Penn has been in the ring lately, i;m super curious about how he trains now.

When you do go back to lifting, maybe skip the direct leg work. For your upper body stick to low volume and low reps. Pick a weight you can do 7-8 times and stop short of failure…sets of 5 reps. You can increase the weight and get stronger over time, just don't fatigue the muscle by hitting failure (that hos the potential to build the muscle and you are trying to avoid that). After you lift, do HIIT and steady state and you will be good.

Jobe,

I didn't ask Cornel about nutrition, but maybe he will chime in in the comment section. Diet is always a key ting to get right for fat loss.

Caleb,

It looks amazing in pictures which means it is probably twice as amazing in person. I'm taking my girlfriend to the Mexican Caribbean in a few weeks and she has never been. That area of the world is breath-taking as well.

Dan,

Thanks for the compliment. I have been doing this for 3 years, but it still feels new and fresh…which is probably a good sign. I have a blast running this site.

Dave,

Shutter Island was amazing, wasn't it. A must see in my opinion. Outstanding movie!

Clement,

You can get lean without cardio, but Cornel simply wanted to insure that the entire cast had no choice but to get lean. The volume of cardio he had the cast do was successful for everyone involved. I don't blame him for taking this approach. If my reputation was on the line and I had to insure dozens of people needed to look lean, I would have taken a similar approach. Extreme measures for the next to impossible task he had to tackle.

Ryan,

Revolutionary Road…Also amazing…but intense!

Aditya,

I agree with you that you can get lean without cardio, but you do have to be a bit more disciplined with diet. I like to do cardio, because it makes me feel healthy and I like to guarantee that I will stay lean. Many of my favorite fitness authors aren't big fans of cardio. I like to take their approach of eating my way to fat loss and add some cardio on top of that…this is a sure way to get lean. Also…cardio works extremely well to get that extra push it takes to lose that last little bit of fat and water that hides muscle definition.

gus,

I will try to get a post like this in once every 2-3 months. It is simply fun to read different training strategies. Most of these guys are too busy to run a blog, so I can get them some decent online exposure by doing Q&A's on this site.

J. Emory,

I do say that diet is the most important factor…and I do like getting the fat loss going with a good calorie deficit. My approach is to diet "as if" you are not going to do cardio…but then add in HIIT and cardio. I do this to give the body no choice but to get really lean and drop fat. It works like a charm. Cornel had to take drastic measures and create a larger deficit than what diet alone would provide. A lot of my favorite fitness authors don't endorse cardio, but I talk about it on my site as well as "Vacation Body Bueprint"…and I do it year round.

Dave,

Yeah…there is something to be said for the natural surfer build…it worked great for this movie and is a pretty decent look. I'd take this look over the overdone bodybuilding physique any day.

lauren,

Cornel wouldn't endorse this type of volume most of the time either. You can do well with much less.

Steve,

Live and learn…I'll ask about diet for my next celebrity trainer interview.

Luke,

Yeah…the UK probably just focuses on different things to a certain extent. There are some sharp minds in the US, but some of my favorite fitness authors are based in Canada.

Sean,

I love the street vendors when I'm in Mexico and I'm adventurous so I'd give it a try…plus I am a huge fan of Anthony Bordain and he endorses street vendors as well. There is always a bit of a risk factor, but that makes it fun.

Devecque,

Not a bad approach either. John Barban and Brad Pilon train this way as well. Train for muscle…calorie deficit through diet to lose fat. There are a lot of approaches that work. I'm a cardio guy, because I like working up a heavy sweat to get rid of toxins…lose water that blurrs definition…and gives me wiggle room when I stray from my diet plan a bit. I try to diet like Brad and John, but then throw in some HIIT and steady state cardio on top of that.

bec,

My bad…will do next time.

-Rusty

K, but I'm talking about the e-book he wrote.

Awesome post, yet again.
There wasn't much mentioned about the kind of nutrition plan he had going on for the actors and for Leo??