TheFitCast- Fitness and Nutrition Podcast » fat-loss

60-DAY TRANSFORMATION HOW TO GUIDE (PART 2)

Kevin Larrabee — Thu, 26 Apr 2012 14:24:13 +0000

For part II we are going to cover the pregame strategy to all but guarantee a successful transformation.

(If somehow a 6th and 7th Fast and Furious movie can be made anything is possible)

Decided What You Want to Achieve

This is probably the most important aspect of the whole process. Take a few minutes and decided what you want. Here is a list of possible priorities:

Strength
Leanness
Hypertrophy/Bigger Muscles
Atrophy/Smaller, Less Bulky (yes, some people strive for this)
Speed
Agility
Athleticism

Think: do you want to be a bodybuilder, action star, ballerina, MMA Fighter, or Jessica Biel’s Bad Ass Physique.

And when you ask this, I mean in regards to physique and performance. Let me explain some more.

Personally, as corny as it sounds, I want to go towards the action star goal.

(MI: Ghost Protocol is Amazing, Buy the Blu-Ray tonight!)

Strong (And improve bodyweight exercise endurance (i.e. pushups, pull ups))
Lean
Agile
Fast

Another way to look at it is, “athletic,” but it is much cooler to call something the, “Action Hero Workout” (ebook trademark pending).

(Paula Patton is a Serious Bad Ass in Ghost Protocol)

Personally I am good with where my strength is at. I am not going to bench 350, deadlift 500, or Squat 500. I am OK with that. It is something that I can live with. But I do believe that everyone needs to have some prerequisite strength.

Men: Deadlift 2xyour bodyweight

Women Deadlift your bodyweight

Men: Bench your bodyweight x8

Women: Bench your bodyweight x1

Men: Perform 12 bodyweight chin ups

Women: Perform 3 bodyweight chin ups

And before people freak out, those are just suggestions, if you cannot do these it does not mean you are weak. And if you can do a lot more, you are not stong and bulletproof like 50 Cent.

Give Yourself One or Multiple Deadlines (Goals)

Everyone out there is going to give different advice on this. Some say that the ticking clock will be too stressful for some. Some say that you need to have monthly goals, some say weekly, some say daily. All that I will tell you is what I am doing and why. You can decide if it works for you.

Another thing we hear all of the time is that we should not be concerned about the number on the scale. I agree with that to a certain extent, but I like to have an idea of where I am at throughout the process.

My Guidelines for weighing:

Every 72-96 Hours

First thing in the morning

Underwear Only

Evacuate the bladder

I just write the number on the mirror with the day next to it with a dry erase marker. It is simple, easy, and non-obsessive.

Personally one of my goals is numbers based: 180 pounds

Along the way I will be taking weekly progress pictures, but I do think that is the magic number that I should be at personally.

This deadline is an actual occasion. I am the best man at my best friend’s wedding. In Orlando Florida…In June…(There will be a pool at the reception, or at least there should be…). So personally, I want to look my best for the event in support of my bro.

You can do anything you want for measuring your goals and the stipulations for measuring your progress. June 1 is 5 weeks away…

Before we wrap up part II, here are my specific goals again.

Weight 180 (Starting weight is 200.2)
20 Bodyweight Chin Ups in 1 set
Improved mobility all around

Yes, 20 pounds in roughly 8 weeks. Hard to achieve? Yes. Doable? You bet your ass!

In Part III I will be outlining my training and the reasoning behind it.

Episode 235: Vegetarian Series Part 1

Kevin Larrabee — Mon, 23 Apr 2012 12:22:18 +0000

This is part 1 of a multipart series on being a vegetarian/vegan and still getting in proper nutrition. We also break down the different types and bust the myths behind it.

Download Via iTunes

MP3 Download/

RSS/ZUNE

Episode 231: In and Out

Kevin Larrabee — Wed, 29 Feb 2012 21:00:47 +0000

Kevin and Jon get in some post Super Bowl Q&A from the mailbag.

Download Via iTunes

MP3 Download/

RSS/ZUNE

Review: Fat Loss Forever

Kevin Larrabee — Tue, 07 Feb 2012 04:01:20 +0000

Intermittent Fasting is the new “It” thing. Everybody is talking about it. Probably because thousands are having success with it thanks to how it simplifies your caloric deficit. Currently there are three templates people are using for their fasting setup: Brad Pilon’s, “Eat Stop Eat,” Martin Berkhan’s, “Lean Gains,” and Ori Hofmekler’s, “Warrior Diet.” All three of them have different take on utilizing the benefits that fasting can bring, John Romaniello combined the three for optimal scheduling and what he believes is the most efficient setup for fat loss with Fat Loss Forever.

After reviewing all of the books that John and Dan Go put together, it is clear that they put together one hell of a package to get anyone who is interested in Intermittent Fasting. Let’s take a look at what is included real quick:

Fat Loss Forever Manual (This is the main book that houses all the how and why behind the program)
Fat Loss Forever Lifting Manuals (John breaks down the workouts into the following categories: GH Surge (formally Lactic Acid Workouts), Complexes, Density, and Dynamic Workouts
Food Guide (Focuses on what foods you should consume)
Supplement Manual
Program Calendar: this makes the program idiot proof. They spell out how you should eat and train on each day of the week. There is some wiggle room based on your schedule.

The Fat Loss Forever Manual hits on the biggest obstacles when it comes to IF. One of the simple but important ones is, “Only buy your cheat foods on the day of your cheat day. Then after the day is done GET RID OF THEM. Remember? If itʼs there youʼll eat it? Throw them in the trash once the Cheat Day is over.” Again, it might sound simple, but it is a reality that some people just don’t want face because they feel like they are wasting food.

They also include a list of Fasting Tips that will help curb appetite and keep you on track and losing fat consistently. Trust me, when you are 24 hours into a 36 hour fast, you will need all the help you can get! Fat Loss Forever does a great job removing all of the boundaries that might get in your way and gives you all the help you need to succeed.

Now to the training program. John and Dan have tailored the lifting program precisely for the type of fasting that you are doing that day. This is important as training while doing IF is a balancing act making sure that you are not overdoing it in the weight room while in such a deficit. Otherwise you might find yourself so tired from the previous session that your lifts will find their way down to the dumps. You won’t be doing bicep curls and leg presses. John is utilizing multijoint exercises like lunges, push ups, chin ups, deadlifts, etc., to get the most out of your time lifting.

Overall I think John and Dan did a great job cultivating a ton of information into one book and it will be interesting to see how people do on the modified IF setup that utilizes the best aspects of every program. If you are interested in Intermittent Fasting, I highly recommend checking out Fat Loss Forever.

Check Out Fat Loss Forever and Get in on the Launch Discount!

Episode 226: About Damn Time

Kevin Larrabee — Mon, 17 Oct 2011 00:43:43 +0000

The whole cast is back together to talk recovery, jeans for people that lift, training mindset, EC Stacks, Periodizing your Programs, and more!

Download Via iTunes

MP3 Download/

RSS/ZUNE

Episode 225: Talking Shop with Neghar Fonooni

Kevin Larrabee — Mon, 05 Sep 2011 15:24:47 +0000

Neghar Fonooni joins Kevin to talk about kettlebell training, the mechanics of the swing, training females for strength, how she structures her program, and more!

Download Via iTunes

MP3 Download/

RSS/ZUNE

Episode 223: Rachel Cosgrove and More!

Kevin Larrabee — Tue, 30 Aug 2011 01:41:52 +0000

Rachel Cosgrove talks shop with Kevin and then Jon Fass stops by to talk about some fitness topics.

Download Via iTunes

MP3 Download/

RSS/ZUNE

Links Mentioned:

Rachel Cosgrove Fan Page

Reps to Revenue

Episode 222: Talking Shop: Alli Mckee

Kevin Larrabee — Fri, 19 Aug 2011 00:28:14 +0000

Alli Mckee joins me to talk about her work with Under Armor, the right training mindset for women, looking feminine while training hard, the best exercises for maximum results, and if we need to make special considerations for female athletes and clients. You can check out Alli’s website here: http://allimckee.com

Download Via iTunes

MP3 Download/

RSS/ZUNE