MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Fatso Secrets to Fat Loss
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Fatso

Here are the secrets to fat loss (ssshhhhh... ) don't tell anybody:

1. Eat less
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Build as much muscle as possible
6... er... there isn't a 6
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entsminger

Virginia, USA

Fatso wrote:
Here are the secrets to fat loss (ssshhhhh... ) don't tell anybody:

1. Eat less
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Build as much muscle as possible
6... er... there isn't a 6


==Scott==
I believe number 6 is do HIT training with one set per bodypart to complete failure once a week, or was it roll 3 big tractor tires around 3 times a day 6 times a week, or was it move so slow it takes a week to even get to the gym, ha ha.
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Ellington Darden

entsminger wrote:
Fatso wrote:
Here are the secrets to fat loss (ssshhhhh... ) don't tell anybody:

1. Eat less
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Build as much muscle as possible
6... er... there isn't a 6

==Scott==
I believe number 6 is do HIT training with one set per bodypart to complete failure once a week, or was it roll 3 big tractor tires around 3 times a day 6 times a week, or was it move so slow it takes a week to even get to the gym, ha ha.


I'd add one more:

Drink a lot of water, at least a gallon a day.

Ellington

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entsminger

Virginia, USA

Ellington Darden wrote:
entsminger wrote:
Fatso wrote:
Here are the secrets to fat loss (ssshhhhh... ) don't tell anybody:

1. Eat less
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Build as much muscle as possible
6... er... there isn't a 6

==Scott==
I believe number 6 is do HIT training with one set per bodypart to complete failure once a week, or was it roll 3 big tractor tires around 3 times a day 6 times a week, or was it move so slow it takes a week to even get to the gym, ha ha.

I'd add one more:

Drink a lot of water, at least a gallon a day.

Ellington



==Scott==
That?s one of the best pieces of advice I?ve seen on any forum.
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hit4me

Florida, USA

Ellington Darden wrote:
entsminger wrote:
Fatso wrote:
Here are the secrets to fat loss (ssshhhhh... ) don't tell anybody:

1. Eat less
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Build as much muscle as possible
6... er... there isn't a 6

==Scott==
I believe number 6 is do HIT training with one set per bodypart to complete failure once a week, or was it roll 3 big tractor tires around 3 times a day 6 times a week, or was it move so slow it takes a week to even get to the gym, ha ha.

I'd add one more:

Drink a lot of water, at least a gallon a day.

Ellington



Dr. Darden....when and if doing ab exercises (nautilus crunches), what is your opinion of light weight high reps or heavy weight low reps?

thx, dan
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Ellington Darden

hit4me wrote:
Ellington Darden wrote:
entsminger wrote:
Fatso wrote:
Here are the secrets to fat loss (ssshhhhh... ) don't tell anybody:

1. Eat less
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Build as much muscle as possible
6... er... there isn't a 6

==Scott==
I believe number 6 is do HIT training with one set per bodypart to complete failure once a week, or was it roll 3 big tractor tires around 3 times a day 6 times a week, or was it move so slow it takes a week to even get to the gym, ha ha.

I'd add one more:

Drink a lot of water, at least a gallon a day.

Ellington



Dr. Darden....when and if doing ab exercises (nautilus crunches), what is your opinion of light weight high reps or heavy weight low reps?

thx, dan



I apply 8 to 12 reps on midsection exercises.

Ellington

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backtrack

Not all practical or true...

Being cold slows down the metabolism, whereas being warmer increases it. It's a basic survival mechanism. Air conditioning does more to enable people to be fat than to prevent it. More people are fat in cold climates.

Make subtle changes and accept progress will be slow. You'll feel better for it over the long term. No calorie counting no fad type diets - I've done a few, being honest.

A few ideas:

1) Be active, get outdoors even in winter, forget calories in calories out, if you're active you're less likely to eat.

2) Restrict boredom, this encourages eating for the sake of it. Keep your mind busy if nothing else. When you do it eat make it your sole focus, eat off a table, not off your thighs.

3)Avoid foods and drinks containing sugar. If you must consume sugary foods then keep it to a minimum. If you're eating sugary foods every day you may as well forget about anything.

4)Learn when the appropriate time is to treat yourself. If you are going to eat out go for the smaller option, such as when selecting a burger.

4) Choose low GI complex carbs and foods that generally go off or been through extensive processing.

5) Fiber is crucial. If your struggling on the toilet your diet is fucked.

6) Not too much red meat, your bowels will thank you.

7) Know yourself, understand when your abdomen has expanded beyond normal.
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Fatso

entsminger wrote:
Ellington Darden wrote:
entsminger wrote:
Fatso wrote:
Here are the secrets to fat loss (ssshhhhh... ) don't tell anybody:

1. Eat less
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Build as much muscle as possible
6... er... there isn't a 6

==Scott==
I believe number 6 is do HIT training with one set per bodypart to complete failure once a week, or was it roll 3 big tractor tires around 3 times a day 6 times a week, or was it move so slow it takes a week to even get to the gym, ha ha.

I'd add one more:

Drink a lot of water, at least a gallon a day.

Ellington



==Scott==
That?s one of the best pieces of advice I?ve seen on any forum.


And the secrets to muscle building:

1. Eat slightly more than you need to maintain
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Stimulate as much muscle growth as possible in a fashion that has the minimum negative influence on recovery
6. Drink lots of water :)

Let the arguments on number 5 begin!

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hit4me

Florida, USA

Dan_The_man wrote:
Not all practical or true...

Being cold slows down the metabolism, whereas being warmer increases it. It's a basic survival mechanism. Air conditioning does more to enable people to be fat than to prevent it. More people are fat in cold climates.

Make subtle changes and accept progress will be slow. You'll feel better for it over the long term. No calorie counting no fad type diets - I've done a few, being honest.

A few ideas:

1) Be active, get outdoors even in winter, forget calories in calories out, if you're active you're less likely to eat.

2) Restrict boredom, this encourages eating for the sake of it. Keep your mind busy if nothing else. When you do it eat make it your sole focus, eat off a table, not off your thighs.

3)Avoid foods and drinks containing sugar. If you must consume sugary foods then keep it to a minimum. If you're eating sugary foods every day you may as well forget about anything.

4)Learn when the appropriate time is to treat yourself. If you are going to eat out go for the smaller option, such as when selecting a burger.

4) Choose low GI complex carbs and foods that generally go off or been through extensive processing.

5) Fiber is crucial. If your struggling on the toilet your diet is fucked.

6) Not too much red meat, your bowels will thank you.

7) Know yourself, understand when your abdomen has expanded beyond normal.


this goes against everything Dr. Darden writes about and he has years and tons of clients to prove his methods work. people in cold climates are fatter because they take in more calories than they burn. calories in and calories out does count, i have tried to out train a more calorie diet and never lost anything...i started losing weight when i restricted my calories in
as for red meat...this goes against everything Gironda preached...studies are now coming out that red meat is not bad for you in moderation
fiber sucks for ibs individuals

i agree with the sugars and low gi complex carbs....this is the only thing i disagree with Dr. Darden about..but he has proven that his eating style works for his clients and he knows a lot more than i do on this subject
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entsminger

Virginia, USA

==Scott==
I have relatives in Minnesota and they get fat because shy of snowmobiling and the like they get stuck inside and there is little else to do but eat and play cards or watch TV. In the old days the farmers got out from dusk to dawn and worked their butt off so to speak. Now most of it is mechanized and they don?t do much physical activities yet they still eat like they used to when they needed loads of food for energy. Up there they didn?t have time to worry about what they looked like, they were lucky to survive from year to year. They didn?t and still don?t give a fig how big someone?s arm is. When it?s cold the body does have to burn alot of calories to keep going but it not going to help with weight loss.
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entsminger

Virginia, USA

==Scott==
I have relatives in Minnesota and they get fat because shy of snowmobiling and the like they get stuck inside and there is little else to do but eat and play cards or watch TV. In the old days the farmers got out from dusk to dawn and worked their butt off so to speak. Now most of it is mechanized and they don?t do much physical activities yet they still eat like they used to when they needed loads of food for energy. Up there they didn?t have time to worry about what they looked like, they were lucky to survive from year to year. They didn?t and still don?t give a fig how big someone?s arm is. When it?s cold the body does have to burn alot of calories to keep going but it not going to help with weight loss.
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hit4me

Florida, USA

entsminger wrote:
==Scott==
I have relatives in Minnesota and they get fat because shy of snowmobiling and the like they get stuck inside and there is little else to do but eat and play cards or watch TV. In the old days the farmers got out from dusk to dawn and worked their butt off so to speak. Now most of it is mechanized and they don?t do much physical activities yet they still eat like they used to when they needed loads of food for energy. Up there they didn?t have time to worry about what they looked like, they were lucky to survive from year to year. They didn?t and still don?t give a fig how big someone?s arm is. When it?s cold the body does have to burn alot of calories to keep going but it not going to help with weight loss.


i live in south florida and there are plenty of overweight people down here and i see them all the time in the saunas and jacuzzis.........trust me, cold water works
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hit4me

Florida, USA

Ellington Darden wrote:
entsminger wrote:
Fatso wrote:
Here are the secrets to fat loss (ssshhhhh... ) don't tell anybody:

1. Eat less
2. Eat about 60% carbs / 20 % fats / 20% proteins
3. Get cold and stay cold
4. Sleep as much as possible
5. Build as much muscle as possible
6... er... there isn't a 6

==Scott==
I believe number 6 is do HIT training with one set per bodypart to complete failure once a week, or was it roll 3 big tractor tires around 3 times a day 6 times a week, or was it move so slow it takes a week to even get to the gym, ha ha.

I'd add one more:

Drink a lot of water, at least a gallon a day.

Ellington



best advice ever
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Average Al

Dan_The_man wrote:

Being cold slows down the metabolism, whereas being warmer increases it. It's a basic survival mechanism.


This doesn't make sense to me. If you are exposed to cold, and your body temperature is dropping, why would your metabolism slow down and produce less even less heat? A slowing metabolism conserves stored energy. But stored energy doesn't keep you warm, expending energy does.
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hit4me

Florida, USA

Average Al wrote:
Dan_The_man wrote:

Being cold slows down the metabolism, whereas being warmer increases it. It's a basic survival mechanism.


This doesn't make sense to me. If you are exposed to cold, and your body temperature is dropping, why would your metabolism slow down and produce less even less heat? A slowing metabolism conserves stored energy. But stored energy doesn't keep you warm, expending energy does.


your muscles are contracting to stay warm when you are exposed to the cold, therefore your metabolism speeds up

when exposed to heat the muscles are in the relaxing stage...i.e. massage therapy, saunas, jacuzzi
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Nwlifter

Average Al wrote:
Dan_The_man wrote:

Being cold slows down the metabolism, whereas being warmer increases it. It's a basic survival mechanism.


This doesn't make sense to me. If you are exposed to cold, and your body temperature is dropping, why would your metabolism slow down and produce less even less heat? A slowing metabolism conserves stored energy. But stored energy doesn't keep you warm, expending energy does.


Yes, your right. cold increases metabolism, burns more calories. Warmth slows it. It's why we get sluggish and lazy in the heat.
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backtrack

You're all talking in terms of extremes, we don't all walk around naked in Antarctica like the iceman.

Nor do we all live in America, people couldn't eat anywhere near as much if they had no air conditioning they would literally overheat.

Small subtle changes combined together are much more effective over the long term. You don't need to take a sledgehammer to a walnut and that goes for training too.
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hit4me

Florida, USA

i was watching ric drasin on youtube and he said something very interesting

he used the high fat, mod protein and low cab and lost weight
he used the the high carb, mod protein and low fat and lost weight

and what he alluded to was...your diet should not consist of mod to high carbs with mod to high fat if you want to lose bodyfat.....it should be either carbs for energy or fat for energy not both

makes sense to me
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Nwlifter

quote: However, according to a British study described in the New York Times, shivering might not be necessary after all, thanks to a miraculous substance called "brown fat": "?When we put people in a 60-degree room, they increase their energy expenditure by 100 or 200 calories a day if they?re in light clothing.. They?re not shivering. They activate their brown fat.?
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