Single Digit Bodyfat % (four things that work for me)
If you’ve been following me on YouTube you’ve
noticed that I’ve taken a spin towards bodybuilding
Right now most of my efforts are going towards
cutting body fat and getting more ripped.
Building muscle and strength has always come pretty
easy for me… but dropping the body fat below 10%
has proven to be a sicking point for me.
For years I have been an athlete involved in strength
and performance training. So most of the things I did
geared towards lifting heavier, running faster and
As I’ve come to experience, the type of training that
helps you become more athletic is not always the
best for getting lean a ripped.
For example I have always been totally against slow,
high volume, low intensity cardio.
As an athlete, this type of cardio would wreak havoc
on explosiveness… but as a bodybuilder this type of
training is essential for fat loss.
And this is just the beginning.
I have been doing a lot of things as a bodybuilder
that I would have never considered as an athlete.
And if you’ve seen my most recent pictures or videos
you’ll see that I am doing is working… FAST!
So today I’ve decided to list a few of the new things
that I am doing to move towards my goal of single
digit body fat %.
1. Low Intensity Cardio. – I’ve been walking for
about an hour every day, first thing in the morning,
on an empty stomach.
I have also added about 20 minutes on the stationary
bike after weight training.
The idea here is that we are to perform only a small
dose of HIIT (sprint intervals) a few times a week
followed by the low intensity cardio.
As Rusty explains in his book, HIIT is great for
releasing the fat deposits but low intensity is better
at actually burning the fat.
He does a better job of explaining it in the book than
me, but all I can tell you is that it is WORKING!
3. Still Lifting HEAVY! – Yep… I haven’t changed
my weight training very much at all. I still follow the
parameters for lifting heavy and getting strong that I
layed out in The Grow Stronger Method.
The only difference is that now I am using a drop set
at the end of my final exercises. So, if I do 5 x 2…
…then at the end of the fifth set of two I will drop the
weights by 20% and do a set to failure and then repeat
that once more.
I’ve also been reading a few of Mike Mentzer’s old
bodybuilding books on Heavy Duty training. I like
his advanced methods (rest pause, heavy negatives, etc)
and will probably experiment with them next week.
4. Counting Calories - *sigh* Yes, I have finally given
in to the fact that calories must be accounted for.
Regardless of what I or anyone has ever said about
calorie counting… it works.
In fact I am steadily lowering them every week.
Right now I am at about 1600 calories per day. The
marcos vary based on how I feel or what I’ve trained,
but I’ve found that as long as I don’t exceed the calories
I’m pretty safe.
Give me another few months before I reveal my first
six pack since 2003.
Once I’m looking super sharp (not almost sharp), I’ll
make a transformation video for you outlining all the
best methods I’ve experienced.