The Best Methods for Fat Loss

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The Best Methods for Fat Loss

• Tony Boutagy
• www.tonyboutagy.com

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The critical role of hormones

• The current energy balance model of fat loss is
  inadequate.

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The critical role of hormones

• Growth hormone suppresses glucose usage and
  increases fat metabolism
• Cortisol decreases strength muscle mass
• Insulin suppresses fat metabolism and increases
  glucose usage.

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Growth Hormone

• The primary exercise factors that result in
  changes in GH secretion are
• The amount of muscle mass recruited
• The resistance loading used in the exercise
• The total volume of exercise performed
• The amount of rest between sets.

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Growth Hormone

• A high total volume of work performed sets x
  reps x exercises
• Short rest intervals, around 60 seconds, between
  sets and exercises
• Loads that cause technical failure of technique
  around 10 repetitions.

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Optimal Programming for Strength Training

• Intention complete a high volume of work with
  high lactate levels
• Exercise selection exercises which recruit large
  muscle mass, total body workouts
• Exercise order large to small, upper body
  alternated with lower body
• Number of sets 30-40 total sets, 2-5 per muscle
  group
• Number of repetitions 6-25

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Optimal Programming for Strength Training

• Volume 300-500 reps per session
• Eccentric speed 1-4 seconds
• Concentric speed 1-2 seconds
• Time under tension 40-90 seconds
• Rest between sets exercises short (10-60
  seconds)
• Frequency 3-4 days per week

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Periodization

• Frequent program variation is needed
• (i.e. every 3-4 weeks) due to the high volume of
  work performed each session.

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Recommended Training Methods

• Alternated sets
• Lower body paired with upper body
• A-1. Back squats, 4 x 15-20, rest 30 seconds
• A-2. Pull ups, 4 x 10-12, rest 30 seconds.

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Recommended Training Methods

• Alternated sets
• Lower body paired with upper body
• A-1. 11/4 Deadlifts, 4 x 8-10, rest 30 seconds
• A-2. 11/4 Standing dumbbell shoulder press, 4 x
  8-10, rest 30 seconds.

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Recommended Training Methods

• Giant sets
• A-1. Back squats, 12RM, rest 30 seconds
• A-2. Pull ups, 12RM, rest 30 seconds
• A-3. Deadlifts, 12RM, rest 30 seconds
• A-4. Parallel bar dips, 12RM, rest 30 seconds.
• Repeat 5 times

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Recommended Training Methods

• Triple Drop Sets
• A-1. Back squats, 10/10/10 rest 60 seconds
• A-2. Bench press, 10/10/10, rest 60 seconds
• A-3. Deadlifts, 10/10/10 rest 60 seconds
• A-4. Lat pulldowns, 10/10/10, rest 60 seconds.
• Repeat 4 times

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Recommended Training Methods

• Trisets
• A-1. Back squats, 6RM, rest 10 seconds
• A-2. Split squats, 12RM, rest 10 seconds
• A-3. Front step ups, 25RM rest 2 minutes.
• Repeat 4 times

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Recommended Exercises

• Squat Variations

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Split Squat Variations

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Split Squat Variations

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Conventional Deadlifts
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Sumo Stance Deadlifts on a Podium
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Snatch Grip Deadlifts on a Podium
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Pull Ups
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Standing Overhead Barbell Press

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Optimal cardiovascular training methods

• Intention perform repeated bouts of high
  intensity work to increase lactate levels
• Exercise selection large muscle groups (like
  running)
• Number of sets 6-12
• Duration 20- 90 seconds
• Session duration not more than 40 minutes

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Optimal cardiovascular training methods

• Intensity 90-100
• Rest between sets 30-180 seconds
• Frequency 2-3 days per week
• No prolonged cardiovascular exercise due to the
  chronic elevation in cortisol

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Post training nutrition

• 0.6 grams of protein per kilogram of body mass
• 10-20 grams of glutamine
• 5-20 grams of glycine
• Mixed with water (no carbohydrate).

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The Best Methods for Fat Loss

• Tony Boutagy
• www.tonyboutagy.com