How To Lose Fat (And Not Strength) If Your Nutrition Is Already “Good”

Got this excellent comment:

“alright so here it is. I weigh about 180 lbs and I am High Bar squatting 225 lbs for 3 x 5. I do this 3 times a week as per the Starting Strength program (yeh I am going against Rippetoe with the High bar squat, but I like it better). I want to lose a lot of fat and am at about 20% bodyfat right now? My nutrition is now in check so the only variable that I am missing is cardio. I used to do basketball but i rolled my ankle for the 5th time on friday so I have to take a week off. Anyways, what type of cardio would you recommend to lose fat fast? Should I do something like the BEAR complex post workout? There is no track in my area for me to sprint on, which is a shame since I love sprinting. Anyways, how many times a week should I do some sort of HIIT and how many times a week should I do steady state so that it DOES NOT interfere with my strength gains?”

Ahh … where do I start?

You’re Focusing On Being Strong! Good For You …

This is the first step to getting a great body. Both healthy and looking awesome.

Good for you. And if you like the high bar squat better … and you just wanna combine it with the Starting Strength program … I say more power to you!

Personally, for me, I like the low bar squat because I feel it focuses more on posterior chain development — which I feel all of us in Western Civilization are lacking in (for more, read: Posterior Chain – Why You Gotta Train Yo’ Back-Side! )

Are You Sure You Know How Fat You Are?

I’m not being an asshole, only being blunt, because I want to get a point across, you claim:

I want to lose a lot of fat and am at about 20% bodyfat right now?

Don’t worry!

I respect the question mark at the end of your sentence which I’m imagining means you’re not sure how much fat you’re actually carrying around.

To be sure, most “Big” guys who are lifting weights TOTALLY underestimate how much weight they’re lifting. Judging by your size and squat numbers — you’re probably underestimating how much fat you have … OR … you’re still building your strength up.

At 135-139 lbs … hovering around 10% body fat … I can do your workout of 225 x 3 x 5. At least with a low bar position … and not going ass to grass olympic style … actually I may be able to do it but it would be tough.

Either way, you have about 40lbs on me … so I’m thinking you may have a little more fat than you’re thinking or you’re still building strength. EITHER ONE IS FINE!

I just want to make the point that most bigger guys underestimate how much weight they could lose and still be lean and strong. For example, a guy in my gym now figured he had about 20 pounds to lose of fat and he’d be where he wanted to be. He’s finding out (after 15lbs of fat melted off) that he could lose MUCH more.

Most people realize this as they start cutting weight. For reference, unless a guy is taking steroids, it’s VERY unusual to see a lean (below 10% bodyfat) athlete/bodybuilder/anyone who’s around 6 feet tall and weighs 200 lbs or more.

Next …

IS Your Nutrition Really Good?

You asked …

My nutrition is now in check so the only variable that I am missing is cardio.

I’d like to ask you, IS your nutrition in check?

Here’s two things:

1. what most people think of as “good” nutrition is REALLY off!
2. most guys focusing on strength mistakenly think “eating = more strength”

1. What Good Nutrition REALLY Is …

Try these posts:

• Doctor Reveals What You Should Eat Every Day For Fat Loss And Health.
• Eat This And Get Healthier In Just 10 Days
• Never Eat These 3 Foods
• A Sample Of How I’m Eating These Days …

2. Eating More Does NOT Equal More Strength …

Now, there is a caveat here … HARDGAINER WARNING:

Most guys that think they are “hardgainers” simply do NOT eat enough. Think you’re a hardgainer? Here’s the ONLY advice you’ll ever need: “Eat until the scale moves and go from there” Basically, if you’re working out, and you’re saying “I’m eating ENOUGH to gain weight but I’m not!” Then you are NOT eating enough. Keep eating. If the scale moves, then you’re eating enough. Eat until it moves. Then go from there (meaning: did you gain fat? then eat a little less … did u gain muscle with little fat? Then you’re eating the right amount! keep doing that!)

Now …

Let’s say you read those articles up above and realize you could “clean” up your diet. Basically eating the “right” foods. Good. That alone for most guys will have them dropping weight like Lil Wayne drops punchlines.

But … let’s pretend for a minute you’re already eating like those example articles above.

You wanna lose more weight? Simply eat less.

It’s the EASIEST way to lose weight. You don’t need cardio. You don’t need other stuff. If you hit the strength training hard and aren’t a total couch potatoe at home (meaning you walk around, do stuff, and do something other than go to the gym) then you should just eat less.

The FEAR here for most guys (especially bigger guys focused on gaining strength) is that by eating less they’ll lose strength. This is purely psychological. It’s not real. You may FEEL weaker after not eating or eating less or whatever, but it’s just not true.

One, there’s been studies where men were tested in strength with barbell exercises. Then they were put in a FASTED state (no food) for 36 hours. Then tested on those same tests again. The result? They had the same levels of strength at everything.

It’s HARD to lose strength from eating too little …

Next, the same friend I mentioned above who has dropped 15 pounds already has seen his bench press numbers go UP! He’s getting stronger while he’s getting leaner. Go figure.

So I would highly advise that you just work with your diet MORE to lose weight instead of adding additional cardio.

That being said …

How To Do Cardio Without Losing Strength …

Do as LITTLE as possible.

Ideas:

• Tabata protocol intervals (4 mins or less!) How to lose weight fast in 12 minutes or less
• Hill Sprints (grass easier on joints, find a hill) Hill Sprints – Burn Fat & Build Killer Endurance With Hill Sprinting!
• Jump Roping (keep it 12 minutes or less, intensity over time) Jump Rope Training For Fighter Fat Loss and Conditioning!
• Rowing (avoid your ankle injury, and hard as fuck): Rowing Exercise For Fast Fat Loss and Conditioning

Don’t go overboard with this to keep your strength gains growing. 2x a week max. Again, you can NOT out-train the dinner table, get your diet in order, it’s a LOT easier.

And/or you could do 15-30 mins of light, steady state cardio after your weight lifting workouts or in the morning before breakfast (if you eat breakfast) in a fasted state. That should also be easy to recover from.

Other Articles On Losing Fat and Not Strength:

• Fat Loss AND Muscle Gain?
• Muscle Building and Fat Loss — Can You Do Both?
• How To Lose Fat Not Muscle
• 3 Tips To Burn Fat Not Muscle
• How To Lose Fat and Build Muscle

I feel I’ve given you MORE than enough to work with here and help you achieve your goals. To give me something back, send me a BEFORE/AFTER photo of yourself after you’ve taken this advice to heart … and more importantly … ACTED on it!