Comments on: How to Get Stronger Than Ever While Burning Body Fat http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/ Fitness Tips To Get Lean and Toned, Not Bulky! Fri, 18 May 2012 17:04:27 +0000 hourly 1 http://wordpress.org/?v=3.3.2 By: Greg http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-410884 Greg Mon, 05 Jul 2010 21:21:42 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-410884 Rusty,I really enjoy your website,im learning a lot.Ive worked out before with little results and am asking if you would give me some workout advice?I want to lose bodyfat and weight,im 5'9"tall and weigh 250lbs.i was wanting to know what workouts to start with and follow with.Im bulky in my upper body with skinny legs.I want to trim down and muscle up to have that healthy lean,muscular look.Should i follow your plan of phase work,sarcoplasmic hypertrophy to hybrid muscle growth to myofibrillar hypeertrophy,or try something different,im really confused from imformation overload from reading muscle mags.I believe in what you are saying though,it makes alot of sense to me.Id really appreciate your help!Thanks,Greg. Rusty,I really enjoy your website,im learning a lot.Ive worked out before with little results and am asking if you would give me some workout advice?I want to lose bodyfat and weight,im 5'9"tall and weigh 250lbs.i was wanting to know what workouts to start with and follow with.Im bulky in my upper body with skinny legs.I want to trim down and muscle up to have that healthy lean,muscular look.Should i follow your plan of phase work,sarcoplasmic hypertrophy to hybrid muscle growth to myofibrillar hypeertrophy,or try something different,im really confused from imformation overload from reading muscle mags.I believe in what you are saying though,it makes alot of sense to me.Id really appreciate your help!Thanks,Greg.

]]> By: Lucas http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-336962 Lucas Wed, 13 Jan 2010 19:29:35 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-336962 Hey Rusty. I really enjoyed reading this.. Untill christmas i used to run around 30-40 kilometers every week. Besides that i did alot of other cardio rutines, all stuff i needed my feet for. Then i injured my foot, and cant use it till late spring/early summer. That really made a negative impact on my cardio. Do you have a good way to do cardio without using your foot?? Is much needed Hope u can help Hey Rusty.
I really enjoyed reading this.. Untill christmas i used to run around 30-40 kilometers every week. Besides that i did alot of other cardio rutines, all stuff i needed my feet for. Then i injured my foot, and cant use it till late spring/early summer. That really made a negative impact on my cardio. Do you have a good way to do cardio without using your foot?? Is much needed
Hope u can help

]]> By: MarkFu http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-62938 MarkFu Thu, 31 Jul 2008 16:39:21 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-62938 Rusty, What are your thoughts on this variation? I would start doing light to medium snatches and cleans and then do the 20 minutes of cardio as you describe and when finished, lift heavy doing Oly supplemental lifts like front or back squats, deadlifts or heavy kettlebell swings or snatches. I already do the lifting part of the workout. The introduction of the HIIT would be the addition. Rusty,

What are your thoughts on this variation? I would start doing light to medium snatches and cleans and then do the 20 minutes of cardio as you describe and when finished, lift heavy doing Oly supplemental lifts like front or back squats, deadlifts or heavy kettlebell swings or snatches.
I already do the lifting part of the workout. The introduction of the HIIT would be the addition.

]]> By: mokwls http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-61350 mokwls Mon, 28 Jul 2008 14:52:27 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-61350 Hi Rusty, When you mention to do 60min of cardio for 21 straight days, does this include also adding HIIT to it as well? Would you do 21 straight days of HIIT and steady state cardio for 60min? thanks Hi Rusty,

When you mention to do 60min of cardio for 21 straight days, does this include also adding HIIT to it as well? Would you do 21 straight days of HIIT and steady state cardio for 60min?

thanks

]]> By: Richard Nick http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-57696 Richard Nick Mon, 21 Jul 2008 09:13:59 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-57696 The above mentioned workouts r similar to Craig Ballantyne's Turbulence training ......but for one difference that the interval cardio sessions are done right after a 20-30 mins of weight training. Is there any difference between swapping cardio and weight training and doing cardio right after the weight training? Which method will produce high RMR? The above mentioned workouts r similar to Craig Ballantyne's
Turbulence training ……but for one difference that the interval
cardio sessions are done right after a 20-30 mins of weight
training. Is there any difference between swapping cardio and
weight training and doing cardio right after the weight training?
Which method will produce high RMR?

]]> By: admin http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-24944 admin Thu, 03 Apr 2008 20:44:53 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-24944 KK, At this point I would recommend getting stronger as you get leaner. You will gain a small amount of functional muscle that will become more defined as the weeks go by. Honestly...as long as you gain strength while getting lean, you will wind up looking outstanding. Rusty KK,

At this point I would recommend getting stronger as you get leaner. You will gain a small amount of functional muscle that will become more defined as the weeks go by. Honestly…as long as you gain strength while getting lean, you will wind up looking outstanding.

Rusty

]]> By: KK http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-24749 KK Thu, 03 Apr 2008 07:13:52 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-24749 Hey rusty. I've done just about 3 months of trying to gain mass and I guess I've come quite a ways. It's not a significant gain but I have a feeling that I'm gaining in the chest area and I think it's muscle too.. Anyways, I really am just more excited to start the leaning process and maybe just continue the leaning process but with weight training of course. I used to do interval training before and I did it first thing in the morning on an empty stomach. However, I didn't supplement that with weight training at all so that is probably the reason why I look a bit bony as opposed to lean. My biggest question is, can you develop muscle in some areas while you're on a calorie deficit and lots of cardio ? I'm sure these two things are bad if you want to gain a significant amount of mass but I'm more interested in getting lean. I never had a visible six pack but I would love to achieve that someday (hopefully soon). So what do you think? I've done my first 3 month gaining phase. Should I just go into the leaning phase from here on out? Or should I cycle gaining and losing a bit more. Hey rusty. I've done just about 3 months of trying to gain mass and I guess I've come quite a ways. It's not a significant gain but I have a feeling that I'm gaining in the chest area and I think it's muscle too.. Anyways, I really am just more excited to start the leaning process and maybe just continue the leaning process but with weight training of course. I used to do interval training before and I did it first thing in the morning on an empty stomach. However, I didn't supplement that with weight training at all so that is probably the reason why I look a bit bony as opposed to lean. My biggest question is, can you develop muscle in some areas while you're on a calorie deficit and lots of cardio ? I'm sure these two things are bad if you want to gain a significant amount of mass but I'm more interested in getting lean. I never had a visible six pack but I would love to achieve that someday (hopefully soon).

So what do you think? I've done my first 3 month gaining phase. Should I just go into the leaning phase from here on out? Or should I cycle gaining and losing a bit more.

]]> By: admin http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-24678 admin Thu, 03 Apr 2008 01:43:25 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-24678 Sawyer, Some people can handle a much higher load of training without overtraining...you sound like one of those people. You can most likely continue to workout every day if you have the time and energy...no worries. I do like body weight routines a lot, but I like to supplement them with weights. I think it is easier to add heavier and heavier weights with weight lifting than it is to add weights to your body to make bodyweight exercises tougher. So a mix of both would be my suggestion. Rusty Sawyer,

Some people can handle a much higher load of training without overtraining…you sound like one of those people. You can most likely continue to workout every day if you have the time and energy…no worries. I do like body weight routines a lot, but I like to supplement them with weights. I think it is easier to add heavier and heavier weights with weight lifting than it is to add weights to your body to make bodyweight exercises tougher. So a mix of both would be my suggestion.

Rusty

]]> By: Sawyer http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-24211 Sawyer Tue, 01 Apr 2008 20:00:38 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-24211 Hey Rusty, I really enjoy your site, it has cued me into a lot of great new fitness tips. Currently I am following the Warrior Diet, supplemented with a lot of green tea. I found this article the day after I accidently stumbled upon this principle myself; I was lifting biceps and chest and did 30 minutes of cardio and then decided to to do some chin-up/dip ladders and it was amazing. Anyways I see you talking a lot about overtraining and how you shouldn't be sore afterwards. Personally I have never felt the effects of what most consider "overtraining." I workout 7 days a week for at least 45 minutes a workout, on average I get in at least 2 workouts a day spliting my workouts up into cardio/muscle and harder cardio. I was just wondering what your thoughts were on that.....maybe I'm a freak of nature? B) The soreness thing I get as a personal preference, I know I hate to feel like I can't move because I'm so sore; but I do like to feel some burn in my muscles. When I do weight work I tend to alternate between weights and bodyweight routines, and the one thing I have really come to notice is that I can't really get a good burn in my biceps without using weights and isolating them or doing at least over 50 chins (I try and work in at least 30 chinups a day alternating grip styles when I can). Any thoughts? Also what are your thoughts on bodyweight routines? I am a huge fan because I do Parkour so I need to be sure that my body will be strong, stable, balanced and flexible throught a large range of motions. Thanks Hey Rusty,

I really enjoy your site, it has cued me into a lot of great new fitness tips.

Currently I am following the Warrior Diet, supplemented with a lot of green tea. I found this article the day after I accidently stumbled upon this principle myself; I was lifting biceps and chest and did 30 minutes of cardio and then decided to to do some chin-up/dip ladders and it was amazing.
Anyways I see you talking a lot about overtraining and how you shouldn't be sore afterwards. Personally I have never felt the effects of what most consider "overtraining."
I workout 7 days a week for at least 45 minutes a workout, on average I get in at least 2 workouts a day spliting my workouts up into cardio/muscle and harder cardio. I was just wondering what your thoughts were on that…..maybe I'm a freak of nature? B)
The soreness thing I get as a personal preference, I know I hate to feel like I can't move because I'm so sore; but I do like to feel some burn in my muscles. When I do weight work I tend to alternate between weights and bodyweight routines, and the one thing I have really come to notice is that I can't really get a good burn in my biceps without using weights and isolating them or doing at least over 50 chins (I try and work in at least 30 chinups a day alternating grip styles when I can). Any thoughts? Also what are your thoughts on bodyweight routines? I am a huge fan because I do Parkour so I need to be sure that my body will be strong, stable, balanced and flexible throught a large range of motions.

Thanks

]]> By: admin http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-24079 admin Tue, 01 Apr 2008 06:21:39 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-24079 Erica, My female friends who look amazing in swimsuits all run on the treadmill like crazy. These are girls in the 30-35 age group range and most of them have better bodies than girls in their early 20's. Slim thighs...treadmill intervals for 20 minutes followed by steady cardio for 20 minutes on an elliptical or stairmaster type machine. Stay away from exercise bikes for a while, until your leg get slim. Exercise bikes are great, but they can "pump" up the quads a bit, which will give your legs extra size. Once you are slim they are a good for toning, but don't so them when you are trying to rreduce your leg size. As far as carbs go...here is my big tip. Eat as few carbs as practical leading up to your workout and eat the majority of your daily carbs after your workout. Try to eat 75% of your daily carbs during a 2-3 hour window after your workout. You will get the most out of your cardio and the carbs you do eat after your workout will mainly get used to refuel your depleted muscles. The amount of carbs you do decide to eat will depend upon how much fat you have to lose and how long you have dieted. You need to take breaks every now and them while on a low carb diet. I personally think that 20 grams of carbs per day is pretty low...don't torture yourself! Rusty Erica,

My female friends who look amazing in swimsuits all run on the treadmill like crazy. These are girls in the 30-35 age group range and most of them have better bodies than girls in their early 20's.

Slim thighs…treadmill intervals for 20 minutes followed by steady cardio for 20 minutes on an elliptical or stairmaster type machine. Stay away from exercise bikes for a while, until your leg get slim. Exercise bikes are great, but they can "pump" up the quads a bit, which will give your legs extra size. Once you are slim they are a good for toning, but don't so them when you are trying to rreduce your leg size.

As far as carbs go…here is my big tip. Eat as few carbs as practical leading up to your workout and eat the majority of your daily carbs after your workout. Try to eat 75% of your daily carbs during a 2-3 hour window after your workout. You will get the most out of your cardio and the carbs you do eat after your workout will mainly get used to refuel your depleted muscles.

The amount of carbs you do decide to eat will depend upon how much fat you have to lose and how long you have dieted. You need to take breaks every now and them while on a low carb diet. I personally think that 20 grams of carbs per day is pretty low…don't torture yourself!

Rusty

]]> By: Erica http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-23838 Erica Mon, 31 Mar 2008 15:45:19 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-23838 What exercise (strength training and cardio) would you recommend for tonning down my thighs? Again, I have until May 3rd to try to look somewhat decent in a 2 pc. I usually follow a low carb diet, but what is your definition of low carb. Atkins suggests under 20 carbs a day for the 1st two weeks. What do you think? How do you feel about swimming? What exercise (strength training and cardio) would you recommend for tonning down my thighs? Again, I have until May 3rd to try to look somewhat decent in a 2 pc. I usually follow a low carb diet, but what is your definition of low carb. Atkins suggests under 20 carbs a day for the 1st two weeks. What do you think? How do you feel about swimming?

]]> By: admin http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-23710 admin Mon, 31 Mar 2008 01:38:59 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-23710 Sandy, That is good news. Sometimes your body will just get sore or have pains when you are first adapting to a new way of training. Rusty Sandy,

That is good news. Sometimes your body will just get sore or have pains when you are first adapting to a new way of training.

Rusty

]]> By: Sandy http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-23497 Sandy Sat, 29 Mar 2008 22:09:53 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-23497 Hey Rusty! I guess I dont have shin splints. I did HIIT last night and did it today (30 mins plus 10 mins steady state jogging). I stretched a bunch and made sure I warmed up first. Im sooo glad. I thought it was going to ruin my workout program. Hey Rusty!
I guess I dont have shin splints. I did HIIT last night and did it today (30 mins plus 10 mins steady state jogging). I stretched a bunch and made sure I warmed up first. Im sooo glad. I thought it was going to ruin my workout program.

]]> By: Sandy http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-2/#comment-23110 Sandy Thu, 27 Mar 2008 19:51:24 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-23110 Rusty Yea it was awesome! I love working out! I really think that's what it is based on my symptoms. I found a few stretches to do before running (I will lay off the running for a little while) and do the bike and elliptical. Any information you can find out will be helpful, thanks. Rusty
Yea it was awesome! I love working out! I really think that's what it is based on my symptoms. I found a few stretches to do before running (I will lay off the running for a little while) and do the bike and elliptical. Any information you can find out will be helpful, thanks.

]]> By: admin http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-1/#comment-23087 admin Thu, 27 Mar 2008 18:41:18 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-23087 Sandy, I'm glad you liked the effect of doing a few sets after doing intervals. It works very well...I need to do an article on shin splints. I have made a few friends online that are track coaches. I'll maybe find out what I can. Have a great one! Rusty Sandy,

I'm glad you liked the effect of doing a few sets after doing intervals. It works very well…I need to do an article on shin splints. I have made a few friends online that are track coaches. I'll maybe find out what I can.

Have a great one!

Rusty

]]> By: Sandy http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-1/#comment-22895 Sandy Thu, 27 Mar 2008 02:06:22 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-22895 Rusty, I get to the gym (in a carb depleted state) this afternoon and I had a great circuit weight workout and then I did some HIIT. About 18 mins into the HIIT, my shins start to ache and I almost couldnt finish my workout! I run flat footed. I need to figure out how to run correctly. You think its shin splints? I remember having them when I used to run track in high school. I got off the treadmill after 25 mins and then rotated to the elliptical and went as hard as I could for another 15 mins. Rusty,
I get to the gym (in a carb depleted state) this afternoon and I had a great circuit weight workout and then I did some HIIT. About 18 mins into the HIIT, my shins start to ache and I almost couldnt finish my workout! I run flat footed. I need to figure out how to run correctly. You think its shin splints? I remember having them when I used to run track in high school. I got off the treadmill after 25 mins and then rotated to the elliptical and went as hard as I could for another 15 mins.

]]> By: Sandy http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-1/#comment-22594 Sandy Wed, 26 Mar 2008 03:20:56 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-22594 Rusty Thanks for the advice! I was stronger than ever on my weight workout today. WOW! I also added in some HIIT! I plan on hitting it hard tomorrow (: Rusty
Thanks for the advice! I was stronger than ever on my weight workout today. WOW! I also added in some HIIT! I plan on hitting it hard tomorrow (:

]]> By: admin http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-1/#comment-22504 admin Tue, 25 Mar 2008 18:17:14 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-22504 <strong>Erica,</strong> Don't pay attention to the amount of calories the cardio equipment says you burned. With intervals, many more calories are burned the following 24 hours. <strong>Bryan,</strong> I was a High Jumper, back in my school days. Here is an exercise that works well. Especially if you are trying to get vert for basketball. This is directly from strength and conditioning coach of LeBron James. <a href="http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=sports&conitem=231a99edbbbd201099edbbbd2010cfe793cd____" rel="nofollow">Vertical Leap</a> Rusty Erica,

Don't pay attention to the amount of calories the cardio equipment says you burned. With intervals, many more calories are burned the following 24 hours.

Bryan,

I was a High Jumper, back in my school days. Here is an exercise that works well. Especially if you are trying to get vert for basketball. This is directly from strength and conditioning coach of LeBron James.

Vertical Leap

Rusty

]]> By: Bryan http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-1/#comment-22496 Bryan Tue, 25 Mar 2008 17:02:08 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-22496 Quick question, any recommendations on increasing your vertical? Im not trying to build up my legs by doing squats. I know that weighted stepups are good, weighted lunges, anything else that wouldnt build too much muscle but also increase my vertical? Thanks. Quick question, any recommendations on increasing your vertical? Im not trying to build up my legs by doing squats. I know that weighted stepups are good, weighted lunges, anything else that wouldnt build too much muscle but also increase my vertical? Thanks.

]]> By: Erica http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/comment-page-1/#comment-22488 Erica Tue, 25 Mar 2008 15:14:42 +0000 http://fitnessblackbook.com/strength-training/how-to-get-stronger-than-ever-while-burning-body-fat/#comment-22488 Rusty, Thanks for the advice. I did my 1st interval training this morning and it was great. I didn't burn as many calories as I usually do running for the full 30 min but it still felt great. Should I do any resistance training? Erica Rusty,

Thanks for the advice. I did my 1st interval training this morning and it was great. I didn't burn as many calories as I usually do running for the full 30 min but it still felt great. Should I do any resistance training?

Erica

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