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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Killing Fat: Darden's New Book
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Ellington Darden

FAT: Destroy It . . .
Before It Destroys You

By Ellington Darden, Ph.D.

Fat bulges, hangs, and impedes. Fat attacks, engulfs, and kills. The antidote is to destroy it before it destroys you. Important: The course of action should be based on hardcore science and proven results.

You need my new publication, Mens Health Killing Fat, which contains five parts, 25 chapters, and 320 pages.

At last, I have a book that inspires and motivates with my best before-and-after case studies, which I have collected over the last 50 years. I have always been a serious record-keeper and I have personally trained 1,812 people during that time. The best 16 are spread throughout the book with full-page photos against black backgrounds. The black backgrounds really make the photos pop.

There are also another 22 before-and-after shots that are almost as dramatic as the top 16. These photos and stories are going to get and keep you committed until that last pound of excess fat is destroyed.


Thermodynamics to the Rescue

One concept that makes this book special is I have gone back to Albert Einsteins research in the 1920s with thermodynamics to reveal why calories count in losing fat. Einstein understood that fat equals cold and muscle equals heat. In your body, thermodynamics is the heat and cold interplay that, under the right conditions, results in the transferring of chemicals in and out of your metabolic processes. Metabolism quickens, fat shrinks, and muscle enlarges.

My Killing Fat program illustrates how fast fat loss ensues and why building muscle is a primary contributor.

As you work your way through each hot and cold aspect my tried and tested six-week plan, thermodynamics will soon become one of your best friends.


Trigger Muscle Gain

Muscle is a key factor in achieving overall body leanness. Muscle tightens flab. It speeds metabolism. It powers movement. It protects from injury. It burns calories. It adds sex appeal and raw beauty to your physique. Solid, defined muscle highlights your arms, shoulders, chest, midsection, and legs.

But exactly how do you trigger muscle growth quickly and efficiently? After 50 years of comparative testing, I discovered a way that supersedes all of my previous muscle-building strategies.

This method is called 30-10-30 and it requires harnessing the negative (lowering) phase of a strength-training exercise in a unique manner. The technique involves a slow 30-second negative repetition performed before, and again after, a normal set of 10 repetitions. Executed correctly, for one set of 8 exercises, twice a week, the routine triggers a level of muscle growth that must be experienced.

A recent group of 21 men from Gainesville, Florida, applied my Killing Fat routine for six weeks. Each man noted an average muscle gain of 8.83 pounds. But get this: Each man also recorded an average fat loss of 29.45 pounds, which included 6 inches of flab off his waist.

Let us say you want the fastest-possible fat loss? Then, simultaneously, you must stoke muscle expansion. That is exactly what 30-10-30 training and the Killing Fat program produce: Fat Off . . .
and . . . Muscle On.

To reach your leanness goal faster: Do not just try to lose body fat. At the same time, Trigger Muscle Gain.


Thermodynamic Synergy

For five decades I have tested and tried many different ways to lose fat and I have written a dozen books and even more articles on various ways to get rid of it. But something was always missing.

Now, do not get me wrong. My fat-loss programs were successful, but the question that haunted me for years was the scientific WHY. Why were my courses several times more effective than the plans of others, such as Atkins, South Beach, Zone, Bulletproof, Weight Watchers, and Keto? Why could my subjects note 8 pounds of fat loss per week compared to an average of 2 pounds per week from the others?

Why was the question I could not answer, at least, not to my satisfaction. Why, why, why?

On May 1, 2018, as I poured over a recent group data, I closed my eyes in deep thought. Suddenly, there was a flash of light and swirling out of the abyss came two words that got my immediate attention: Thermodynamic Synergy.

As I open my eyes and view my data expressed in an illustration I call Circles of Synergy, I realize that my circles are misnamed. My circles should be called Thermodynamic Synergy.

Thermodynamic Synergy most definitely includes numerous collaborations and interactions.

This new unification is more complete, and I am seeing it differently for the first time. Yet, for many years, all the information has been there in plain sight. I just failed to connect the dots.

Thermodynamic Synergy requires the practice of four factors:

A reduced-calorie eating plan
Negative-accentuated strength training
Superhydration
Heat and cold transfer

With Thermodynamic Synergy, you can shock your fat cells into submission and soon destroy them. All this, and more, is presented in my illustrated course called Mens Health Killing Fat. I believe this is a program that you should understand and apply.

To order the book, go to Amazon.com and plug into Mens Health Killing Fat.


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Nwlifter

Very cool Dr. Darden, impressive results your clients have had too. Very interesting stuff for sure!
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epdavis7

Look forward to reading it on my kindle tomorrow.
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hit4me

Florida, USA

Dr. Darden,

Excellent book, have been doin full body training on machines using a 4/4 cadence and I plan on starting the 30-10-30 this Sunday....what percentage of weight would you recommend I start with.....i.e. I am doing 140 on the leg ext....should start with 50% or 80%

Thx dan
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Lioncourt

Ellington, Can't wait to read it. Just placed my Kindle order.

It's safe to say that for a lot of us Upside Down Bodybuilding is probably one of the most exciting things you've ever put out. Have you ever thought about revising phases 2-4 with all you've learned the last several years?
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Ellington Darden



Another shot of the book: Killing Fat contains 5 parts, 25 chapters, 117 photos, and 320 pages.
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Ellington Darden

hit4me wrote:
Dr. Darden,

Excellent book, have been doin full body training on machines using a 4/4 cadence and I plan on starting the 30-10-30 this Sunday....what percentage of weight would you recommend I start with.....i.e. I am doing 140 on the leg ext....should start with 50% or 80%

Thx dan


Dan,

Start with 80% of what you'd normally handle for 10 reps.

Ellington

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Ellington Darden

Lioncourt wrote:
Ellington, Can't wait to read it. Just placed my Kindle order.

It's safe to say that for a lot of us Upside Down Bodybuilding is probably one of the most exciting things you've ever put out. Have you ever thought about revising phases 2-4 with all you've learned the last several years?


Yes, I've thought of doing something similar. I have a new bodybuilding book that I'm hoping will be out in 2020.

Ellington

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Ellington Darden

This morning on T-Nation.com, I have another article on my Killing Fat book. Check it out.

Ellington
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BCK1

Hello Dr Darden, I received my copy yesterday and managed to get through a couple of chapters. Looking forward to finishing it. If you don't mind.... In the book you reference your previous recommendation of the 30/30/30 protocol. Is there any benefit of your new recommendation (the 30/10/30 protocol) over the 30/30/30 (and the 15/15/15 for that matter), or is it matter of finding what the individual will be most motivated by/adhere to?
In your opinion, all other things being equal, would there be a hypertrophy/strength gain of one protocol over the other?
Thank you.
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Nwlifter

Ellington Darden wrote:
This morning on T-Nation.com, I have another article on my Killing Fat book. Check it out.

Ellington


That's a good article, really interesting. One interesting thing about fat cells that many don't know, is that it's the most metabolically healthy to have a high number of 'empty' fat cells to 'take up the slack'. A person with a high number of empty fat cells has the best insulin sensitivity and the least chance of accumulating visceral and ectopic fats. There are people with varying degrees of lipodystrophy, they have too few fat cells, they can appear lean and thin yet suffer the same metabolic issues as an obese person.
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Ellington Darden

BCK1 wrote:
Hello Dr Darden, I received my copy yesterday and managed to get through a couple of chapters. Looking forward to finishing it. If you don't mind.... In the book you reference your previous recommendation of the 30/30/30 protocol. Is there any benefit of your new recommendation (the 30/10/30 protocol) over the 30/30/30 (and the 15/15/15 for that matter), or is it matter of finding what the individual will be most motivated by/adhere to?
In your opinion, all other things being equal, would there be a hypertrophy/strength gain of one protocol over the other?
Thank you.


I like 30-10-30 over the others for muscle building. But I also like, after a while, mixing them up.

Ellington

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Ellington Darden

Here's a challenging screen.

Ellington
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MikaelPR

Given the choice, I?ll always go hard copy
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sirloin

Currently traveling, but preformed a hotel arm/upper body workout this morning, Underhand pulldown, Close grip chest press machine, BB curl and pushdowns, all in 30-10-30 style. The pump was ridiculous, even moreso than when i tried using occlusion bands, that last few reps and 30 seconds was almost unbearable, wanted to gnaw my own arms off at the shoulder. Will def be salting 30-10-30 in till my workouts.
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epdavis7

Really enjoying the book. Great work. Weight loss is not an issue for me at the moment, but will experiment with 30/10/30 on a few exercises.
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Ellington Darden

60% of all books sold in the US are eBooks. But I agree with you: a printed book is what I like.

Ellington
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eng2408

Dr Darden - in the Q&A section of your book you wrote that those who were focusing on muscle gain used a routine similar to the ones in your book.

Can you provide a bit more detail as to what was different?

Also, how much of a caloric surplus do you recommend for muscle gain?

thank you.
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Ellington Darden

eng2408 wrote:
Dr Darden - in the Q&A section of your book you wrote that those who were focusing on muscle gain used a routine similar to the ones in your book.

Can you provide a bit more detail as to what was different?

Also, how much of a caloric surplus do you recommend for muscle gain?

thank you.


The muscle-building routines were basically the same: One set to failure of 8 exercises, twice a week. The primary difference was the calories per day. Most guys consumed from 3,000 to 4,000 calories, and they also took creatine monohydrate.

Ellington

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Ellington Darden

Here's something to bounce around in your head.

For 20 years I've written about building muscle to lose fat.

What if we turn it around: Losing fat to build muscle.

I had 21 guys in Gainesville, who averaged 1,500 calories a day for six weeks, and built an average of 8.83 pounds of muscle. That's almost 9 pounds of muscle gain in 6 weeks, or 1.5 pounds per week. And get this, during they process, each one lost an average of 29.45 pounds of fat.

Maybe, just maybe, the ideal way to build muscle is to drop fat at the same time that you are stimulating muscle growth?

That just might be the case, if you apply negative-accentuated exercise.

Think about it?

Ellington
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hit4me

Florida, USA

Ellington Darden wrote:
Here's something to bounce around in your head.

For 20 years I've written about building muscle to lose fat.

What if we turn it around: Losing fat to build muscle.

I had 21 guys in Gainesville, who averaged 1,500 calories a day for six weeks, and built an average of 8.83 pounds of muscle. That's almost 9 pounds of muscle gain in 6 weeks, or 1.5 pounds per week. And get this, during they process, each one lost an average of 29.45 pounds of fat.

Maybe, just maybe, the ideal way to build muscle is to drop fat at the same time that you are stimulating muscle growth?

That just might be the case, if you apply negative-accentuated exercise.

Think about it?

Ellington


this last book of yours has been making me think about that exact same thing....you mentioned in one of your other books to get lean first then build muscle...but this book, "Killing Fat" seemed to put that into perspective for me....so, I say thank you Sir
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matsu

Dr. Darden: You describe a single 30-second negative chin (on pp. 107-108 of my hard copy.) What is your view of the value of a longer negative of 60+ seconds, for example? Negative chins now follow a set of positives in one of my twice-weekly full body workouts, and a single 30-second negative seems like a regression. Thanks.
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Ellington Darden

Another meaningful screen.

Ellington
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Rikus


Maybe, just maybe, the ideal way to build muscle is to drop fat at the same time that you are stimulating muscle growth?
Ellington


Sounds fantastic, but does go counter to current experience that its best to choose one or the other.
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hit4me

Florida, USA

Dr. Darden, in your book 'Killing Fat' I do not see any reference to walking for 30 minutes in the evening after dinner, did you change your position on this matter?
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