ATHLEAN-X™

When trying to build muscle is it better to use full range of motion or partials in your workouts. Today we are going to pit the two methods head to head to try and give you the best information to make that decision for yourself. In this video, I will show you examples of partial range of motion exercises that you may want to include in your workouts as well as the best compound lifts to be using full range of motion on and why.This all starts with an important distinction between a joints range of motion and the range of motion on a particular exercise. They are often not the same. For example, when we look at a bench press, the range of motion of the exercise may be full however the chest muscle and the associated shoulder joint that it controls is not experiencing a full range of motion.The bench press exercise is considered full range when you bring the bar down to the chest from a position of arms straightened out over your chest and returned. The pecs however, are capable of more than just this shoulder flexion position. They can adduct the arm horizontally across the midline of the chest. I have shown before how a chest exercise like the cable crossover provides us with an opportunity to do just this and would therefore be a complimentary exercise to the bench press.In the example of the biceps curl however, the range of motion of the exercise is actually matched to that of the elbow joint. The joint starts in a fully extended position and can be closed down or flexed all the way to the top of the exercise. In this case, the two ranges are one in the same however we know that this is not always the case.When you are trying to build muscle, it is important that you not overlook the value of using partial range of motion (particularly on the smaller single joint movements for the purpose of metabolic training). With metabolic training, your goal is to create as much metabolite buildup in the muscle as is possible to create a hypoxic environment that becomes a trigger for muscle adaptation and growth.This is much easier and safer to do when the joint in question is limited to just one and the muscle that controls the action of this joint is capable of being isolated with a high degree of tension.On the other hand, when performing multi-joint exercises like the bigger compound lifts of the squat, bench press and deadlift for example, it is best to not try and limit or alter your range of motion. After all, the main benefit of compound exercises is their ability to allow for coordinated movement between multiple joints and the muscles that control these actions.This is why the compound exercises are such good strength training options. Their force output is unmatched when compared to that of the single joint exercises. Abbreviating the range of motion of any one of the contributing joints to the lift will sacrifice not only the strength of the exercise but also the biomechanics of the exercise as a whole. When pursuing strength, it is therefore in your best interest to almost always keep the full range of motion of the exercise intact. That said, if you get to the point where you are competitively lifting and need to fine tune your strength throughout the entire range of motion on one of these three bigger lifts for example, then this is where the use of partials could come in very beneficial. By employing accessory exercises like the floor press like KC Mitchell, you are able to work on perhaps a weakness in triceps lockout strength so that you can reincorporate that back into the full bench press with a better end result.The bottom line is, to get the best results from your training and to grow your muscles the biggest possible you are going to need to learn how to use both full range

Do you want to get stronger? In this video, I’m going to discuss the simplest way to do that by focusing on two things: compound movements and progressive overload. These two elements of a training program are particularly helpful for beginner lifters and will always serve as the basis of programming for even the more advanced lifter.Compound movements are the lifts that allow us to incorporate the most muscles possible, thereby giving us the opportunity to move the most weight possible. By working multiple muscles at a time we’re able to get more bang for our buck by doing fewer exercises but also by allowing us to take advantage of the heavier weights we are able to lift.To find the best compound exercises we don’t need to look any further than the tried and true staples. The bench press, overhead press, barbell row, weighted chin up, squat and deadlift.These movements will allow you to move some serious weight and have you adding more and more weight to the bar with almost each and every workout. Just these few exercises will also train almost every muscle in your body, almost.Make no mistake, these compound movements will definitely increase your strength, more so than perhaps any other, and they will make up the foundation of any serious training program, but they can also leave you lacking in many other areas.I’d be remiss if I didn’t educate you on the areas of your training that you are overlooking by being singularly focused on just strength. Don’t get me wrong, I’m a HUGE fan of strength, in fact I’ve seen first hand how taking a genetically gifted athlete and doing nothing but making them stronger will help them rise to new heights. Fact is, most of us are not genetically gifted athletes, we more often than not are sitting at a computer all day at work and being severely under stimulated physically outside of what we do in the gym. For these two reasons alone you need to make sure that strength is a foundational part of your training, but not the only part of your training. Never make yourself one dimensional.For more videos on how to get stronger, and to be a complete athlete, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://youtube.com/user/jdcav24

The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process.As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets.What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come.Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise.Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges.The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep.The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well.Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed.Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak.For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I inc

Indian megastar Aamir Khan is known for his intense workouts and dramatic body transformations when preparing for his roles. His most famous was for the movie Dangal back in 2016. Well, with shooting for his newest project set to begin in just 6 to 8 months from the time this video is published, it is time for Aamir to start his latest transformation.In this video, Aamir Khan shares with Jeff Cavaliere from ATHLEAN-X what he learned from his last transformation that will allow him to do this easier. The key is not to focus on the end goal. While it it important to have a goal that you are shooting towards, it is more crucial that you not keep looking at where you want to be. Instead, focus on the path and the process of where you want to be so that you can execute just one simple step each day that will help you to get there.This mindset is far less daunting and is easier to achieve. With that said, this transformation is going to hinge on the combination of a successful workout and nutrition plan. For this, Aamir reached out to trainer and physical therapist Jeff Cavaliere, whom he had been watching and following on YouTube for many years. On a recent visit to New York, the two connected and started mapping out the path to the new body.It begins with the first workout together. Here you will see a unique style of training that incorporates a 30/60/90 format. None of the exercises are done for a specific rep count necessarily but rather for a period of time. The 30 second exercise is meant to be something done very heavy. The thought here is that if you were to use say a 5RM bench press that you would likely be completing that set within 20 to 30 seconds.The key however is to pair this up with either a conditioning or ab exercise of similar intensity. For instance, if you were to do an ab exercise you would want something explosive or difficult here. That would mean some type of hanging ab exercise or lower ab exercise. You want to find something that is challenging enough to make you burn and want to quit within 30 seconds.Next, you move onto an exercise of slightly lower intensity but more importantly, one that you can apply focus tension to the muscle in. This means, not just worrying about moving the weight as you were in the heavy exercise, but rather making the muscle work that you are trying to hypertrophy. For the case of the chest, it is the standing cable fly. Here, Aamir wants to make sure he is contracting his chest fully and driving his arm across midline to ensure full adduction.The focus is to drive as much tension into the muscle as possible, flexing hard on every repetition. When this is finished, once again Aamir has a choice of doing either a 60 second conditioning exercise of abdominal exercise of similar intensity.Finally, the 90 second set is one that is done for metabolic training. The set doesn’t start until the burn does. This could be an exercise like the pushup. Even if you were to reach failure at some point early in the 90 second period, you could drop to your knees and keep the set going from there until it is done. One final time here, you want to immediately follow this up with a burnout set of either abdominal training or conditioning.To keep an eye on this newest Aamir Khan transformation and to see more of the step by step workouts, be sure to subscribe to our channel and turn on your notifications so you never miss a new video when it is published.Subscribe to this channel here - http://youtube.com/user/jdcav24To get the exact same training plans that Aamir is using to rebuild his body, lose body fat and build new muscle for his latest role, head to the link below and start training like an athlete. Check out the work

The perfect back workout should consist of exercises for not just the lats and traps but other important muscles of the back as well. That said, even that doesn’t make the back workout complete. In order to round out your back with a well rounded workout you need to fill in the gaps of what is lacking on those popular back exercises and put science back in your training. That is what we do in this video.The problem with lat focused training isn’t just that it trains simply a fraction of what the back muscles are capable of but also that many people choose repetitive exercises that work the back in the same plane. For instance, if you look at the pullup and lat pulldown you will see two major vertical pulling exercises that while not bad to perform in the same back workout, overlook the importance of horizontal pulling if nothing else is done.It goes beyond this however. Even when you perform the pullup, many will look at it as a high rep bodyweight exercise only. They overlook how powerful the movement can be when loaded up with additional weight as in a weighted chin up. This can become a tremendous compound exercise option and one that is capable of building a lot of back strength, size and overall gains. Additionally, getting locked in on one grip during this exercise is costing you the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore limiting the gains you will see from your workout.Instead, you will want to be sure to mix up chins and pullups along with a foundational strength exercise for the back like the deadlift to start your workout off right. The deadlift has the ability to work many of the areas of the back all in one shot. The traps, lats, and lower back all get a heavy dose of overload on this powerhouse of a back exercise. If you load it heavy enough and refuse to sacrifice your form, this can be an enormous benefit to your overall back development.We also have an opportunity to introduce some straight arm pushdowns with each warmup set of deadlifts. This helps to ingrain one of the most important movement patterns you will need to not only perform the deadlift but all next level back exercises. As you make your way through the workout however you also don’t want to miss the chance to train explosively. When you train like an athlete you always want to speed up what you slow down with your heavier weight training. The barbell dead row is a perfect example of this. Perform this powerful back exercise as a follow up to the deadlift and you will find that even a heavier weight seems lighter and more able to be accelerated.No perfect back workout would be complete without some additional focused tension towards the lats. This allows you to develop that mind muscle connection that is important for maximizing hypertrophy of the back. Choose between one of the two exercises listed and only do one of them. Just focus on really squeezing each rep and taking the lats through their full range of motion for optimum effect.Finally, a perfect back workout will not forget the importance of corrective exercises for the back. Here we want to be sure we work both the lumbar erectors and rotator cuff. We can do both in one move using the Hyper Y/W combo shown in the video. You will not need to use heavy weights to do this. Light weights will still light you up in exactly the way you need to be for best effect.Here is how to construct the perfect back workout:1A. Deadlift x 10,81B. Weighted Chin x 4RM, 8RM2A. Deadlift x 6,62B. BW Wide Grip Pullups x F,F3. Barbell Dead Rows (12RM) - 2-3 x 8-104. Alternating 1 Arm High Cable Row OR

There are 6 reasons why you should never do a dumbbell chest fly ever again, and I’m going to show them all to you in this video. As a matter of fact, I’m not going to leave you hanging but rather I’m going to show you a chest fly exercise alternative that you can do at home or at the gym that will give you better chest results without the risk of shoulder injury that comes with the traditional form of this chest exercise.To start, you want to look at the position of the shoulder and the risk to the joint when performing the dumbbell chest fly unsupported on a bench. With your arms held out to the sides, there is no protection against hyperextension of the shoulder with fatigue. Should you fail with the exercise, even if using lighter weights, you have nothing built in to the movement that will protect the anterior capsule of your shoulders. If you compare this to the floor fly variation where you have the floor to prevent this unwanted joint stress or even the standing variation shown at the end of this video, you will quickly see why this is something you simply don’t need to introduce to the movement since it isn’t going to get you a bigger chest by doing it.Next, I mention the fact that you can do a standing version of horizontal adduction of the arm. When possible, you should always try and choose exercise variations that allow you to train on your feet rather than lay on a bench. When you want to train like an athlete, training with ground based movements is going to be more beneficial since it incorporates more muscles, the core gets fired up more significantly and it translates better to function.Back on the bench however, in addition to the vulnerability of the shoulder in the unsupported position you also quickly realize that to accommodate the weakness in this position you need to lighten the weights significantly. This provides less of a mechanical overload to the muscle you are trying to work here (the pecs) which would make this an inferior choice when trying to grow muscle. In fact, you could only use enough weight that could be safely handled in the bottom position even though the chest reaches its point of most contraction at the top of the movement and is stronger there.In the standing crossover fly however you have the least amount of tension on the pecs when they are at their weakest and the most amount of tension on them when they are at their strongest. The position of peak contraction coincides with the most amount of tension being placed on the pec muscles. The cable can easily be substituted for a resistance band as well if you prefer to train in the home rather than a gym.Next, the stretch that people argue they feel more intensely with a dumbbell chest fly is not really something that exists. What you are feeling is not a stretch in the pecs but rather a more intense stretch in the coracobrachialis muscle. Both the pec major and coracobrachialis attach to the humerus but the latter attaches further down the arm. Only it is influenced by the dropping of the arm a bit more on the fly (albeit a little bit) while the pec major stays relatively unchanged in length. This is because of the more proximal attachment having less travel as the distal humerus drops.You should get the same amount of stretch on the pecs in the bottom portion of the bench press as you would in the bottom portion of the fly. What you are feeling however is a more intense stretch in the cartilage of the rib cage if you properly arch your chest as you perform the exercise.For all of these reasons, you can see that the dumbbell chest fly is not a superior option when training your chest. The cable standing version of this allows you to match the weight better to your strength curve and provide more of

If you are trying to build big biceps, you need to figure out what role lifting heavy weights and light weights plays in your growth. I will tell you right now, you need to find a way to lift both heavy and light if you want to build your biggest biceps possible. Here’s why.To start, it is important to define what we are talking about when we refer to lifting heavy or light. In general, the heavier lifts are the compound movements that incorporate multiple muscle groups into the performance of the exercise. In the case of the biceps this would be a weighted chin up as a perfect example, or even a heavy barbell cheat curl. In both, the biceps are certainly not the only muscles working to execute that lift. Your back, lower back, abs, and traps are contributing heavily to getting this done.On the other side, doing exercises like spider curls and strict dumbbell curls with lighter weights are more isolated movements and involve a more focused attack on developing the mind muscle connection with the muscle you are working.Now, it’s important to point out that research has strongly shown that even in a compound movement, it is possible for you to activate a component muscle of a lift by focusing more heavily on it when doing the exercise. For example, even though the weighted chin up is a compound movement for many muscles as just shown you can more heavily target the biceps if you focus hard on their contraction during the movement.So where does this leave you specifically? Well, you first want to determine if you are someone who does or does not have a good mind muscle connection with your biceps and then act accordingly. The two ways to quickly determine this is to assess how your biceps feel when you train them. If you never feel curls, chinups, or any other biceps exercise in your biceps but rather feel them in your forearms, shoulders and lower back then you likely do not have a good connection with that muscle.Secondly, if you contract your biceps in their most shortened position (which is elbow flexion, shoulder flexion and a supinated forearm) and cannot do so with enough force to cause discomfort when you squeeze as hard as you can, then you very likely do not have a good mind muscle connection with your biceps.So here, you would want to dial back the use of heavier biceps work in favor of the lighter more focused exercises. Of course, you wouldn’t want to abandon the weighted chin up all together since it has many other benefits for you as one of the best pulling exercises you can do. You simply wouldn’t rely on it as the biceps building exercise in your arsenal given how it is being undermined by your lack of biceps recruitment capabilities.Build up your connection with the lighter weights and leave your ego at the door. As you improve this, your performance in the big lifts will not only improve but your ability to feel the muscle on these lifts will be greatly enhanced. If you already have this in place, then a reliance on the lighter exercises should diminish but not be abandoned completely since the reinforcement is important for maximizing both the athleticism and aesthetics of your arms.If you are looking for a complete program that shows you how to master this step by step without any missed exercises, be sure to click on the link below and visit the ATHLEAN-X website for workouts that will guide you day by day.For more videos on how to build bigger biceps and the best athleanx biceps workout videos, be sure to subscribe to our channel below and turn on your notifications so you never miss a new video when it’s published.Build big arms here - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://youtube.com/user/jdc

There are some bodyweight exercises that are as difficult as any weighted exercise out there. There are others that look far more difficult than they actually are to perform. In this video, I’m going to show you the “cheat codes” for making 5 bodyweight exercises much easier than they look in just minutes. By the end of the video you will be much more likely to be able to do high box jumps, the dragon flag, floating planche tucks, hannibal pushups and typewriter pullups.Let’s get started with the dragon flag exercise. This is definitely one of the more challenging ab exercises out there, but that is if you try to turn it into just an ab exercise. You see, the cheat code for performing this exercise better is to not forget to use your glutes when doing it. When you lift your body up and try to maintain a perfectly straight torso you will find that as you fatigue your hips start to drop faster than your feet do. This is because you are not consciously trying to squeeze your glutes as hard as you can to prevent it.When you get a good glute contraction, you are able to keep your body much straighter and take some of the load off of the abs. Instantly, the exercise becomes easier and your chances of being able to perform it for a longer period of time go way up.Next, we cover the hannibal pushup. This explosive plyometric pushup variation is known to be rather difficult when viewed but much easier when performed. This is because you have to push your body up off the ground with enough force to be able to touch your hands and toes together in the middle of the rep. The key however, is the word middle. You are not touching in mid-air. You are touching on the ground in the middle of your body.This means that in order to do this properly you only need to think about dividing the distance in half. Bring your hands from your shoulders to your hips and your feet from behind you to your hips. When you see it this way you understand that the distance needing to be covered is far less. Visualize targeting this position on the floor and use it as the landing spot for both your feet and your hands.The next exercise is the typewriter pullup. This cool looking pullup variation is again much easier to perform when you implement the cheat codes I’m showing you. As you slide your body to the right or left, realize that you still have the other hand on the bar. Just because it isn’t clasped around the bar doesn’t mean that it cannot exert downward force into the bar (as you normally would in a pullup). Set your hands out wide to better allow for the sliding of the body left to right and turn your thumb downward as you move to hook the hand on the bar and provide the best support.The high box jump is much easier when you stop thinking of the move as one that requires a tremendous vertical jump. When you realize that the key to the movement is getting your knees as close to your head as possible, it becomes much easier to perform the exercise (especially when doing the quick warmups that I detail out).Finally, the floating planche tuck takes advantage of physics to make the exercise much easier than it seems. Keep the hands facing backwards so that the natural bend of the elbows takes your arms closer to your center of mass not further from it. This will allow for a better balance point and give you a much better chance of executing this difficult bodyweight exercise more easily.For a complete bodyweight workout program that requires no equipment at all, be sure to visit the link below and get the ATHLEAN XERO program. No bands, bars or benches required to get you in the best shape of your life using just your body weight.For more videos on bodyweight workouts and exercises using just bodywei

The way you perform your sets can make a huge difference in the amount of muscle growth you can experience from your training. In this video, I’m going to break down 4 workout scenarios using the bench press as an example and detail how you want to perform it for maximum gains. From supersets to drop sets to straight sets, each will be shown so you can see which is the best when you want to build size or strength.First of all, it is important to differentiate between size and strength goals. While these two usually go hand in hand (particularly when you are just starting out and are experiencing newbie gains) they do tend to drift further apart the deeper your training gets). If you are chasing primarily strength goals then you will want to focus on any training set structure that allows you to achieve the highest strength output in your session.It is here that straight sets rule the day. The example shown in the video uses a 10 rep max for ease of math however, everything demonstrated can simply be scaled down to a lower rep range (closer to 3-5 reps per set) with the idea being to physically and mechanically overload the tension generated in the working muscle and build a better neural adaptation to the stress to spark strength gains over time.When you get into the more advanced training strategies like drop sets and supersets you are doing two things that start to interfere with your strength training. First, you are taxing the muscles in a way that could make it difficult for you to come back and train the movement again a second or even third time that week. This could compromise your ability to build the neural connection needed to see improved strength as quickly as you could.You also start mixing the signals you are sending to your muscles as to what your training goal is at the moment. If strength is the main focus of your training then you will need to relent on the inefficiency created by pursuing hypertrophy. Strength training requires efficiency of training. The two do not go hand in hand in this manner. As stated earlier as well, you will get size gains from your strength training so you do not have to feel as if you are completely abandoning the cause because you choose to train with straight sets.As for drop sets and supersets however, something interesting comes into play here. When selecting the exercise that you are going to perform you want to be sure that if you are doing agonist agonist supersets that you choose an exercise that is complimentary to the shortcomings of the first exercise performed. In this case, the bench press does not provide resisted adduction of the arms to and past midline on the chest. The standing cable crossover does. Pairing these up in succession is a great way to tax the chest and apply a stimulus for growth.Here you would want to forego the pursuit of strength however and look to maintain the volume of the bench press as you fatigue. It would be important to allow the weights to drop if needed in order to keep the 10 reps shown in the sample.Pre-exhaust sets are another way you can train these two exercises. You would simply change the order in which you performed the crossover and bench. In this case however, the bench press loads would be significantly compromised leading to a decreased effect on the chest than the previous methods. This is not bad however, just understand that this would be a better technique for training the triceps as an accessory to the bench press to improve their contribution to the lift without having to sacrifice full range of motion and perform partials.So as you can see, it matters how you perform your sets. If you want a complete program that matches your current training goals and shows you how to do every set in a st

When it comes to how to lose fat, there are some differences between men and women, and it goes beyond the simps differences in how we store it. In this video we look at how to lose fat, the right way, for men VS women. As you probably already know, men and women have different trouble spots when it comes to where they store fat. We’ll not only look at how men and women differ in terms of fat storage but we’ll also uncover several strategies that address the challenges that each face in their pursuit of fat loss.For men, trouble spots tend to be in the chest. Chest fat, or man boobs start to develop when men are carrying too much body fat. The waist line or Love Handles is another trouble spot. Perhaps the most notable trouble spot is in the mid section or beer belly. Even in examples of significant leanness men will store fat deposits in very specific areas of their mid section such as their lower abdominals and lower back. For women, the fat loss trouble differ. Fat deposits on the backs of the arms creating’bat wings’. Women also experience more fat storage in their lower bodies; hips, thighs and calves. You’ve probably heard the terms saddlebags, cankles or muffin top to describe these trouble spot. This is evident in women who appear to be skinny or skinny fat, you’ll see that the areas mentioned above often show signs of extra fat deposited.Many of the differences in where fat is stored come down to hormones, specifically Testosterone and Estrogen. Men and women don’t only have different trouble spots however, they also have different types of fat storage as well. Testosterone often creates more visceral fat. That is, fat stored behind the muscle sounding the organs. Classic examples of this type of fat are men that have a rock hard protruding beer gut. This is caused by the fat actually pushing out against the layer of abdominal muscle. Since visceral fat surrounds the vital organs, this type of fat is more dangerous. Typically we see higher cases of heart disease in men often caused by their increased storage of visceral fat.Women on the other hand have more subcutaneous fat. Subcutaneous fat is often driven by the binding of estrogen. While this type of fat is less dangerous than visceral fat it can still be troublesome and if you have it, you likely want it gone!When it comes to strategies for losing fat the recommendation for women is to focus on exercises, specifically strength training over steady state cardio. Strength training will allow women to add muscle to their frames which is not only anabolic in itself, but will also help increase their existing levels of testosterone which will also help aid in fat loss.For men, the focus should almost always be on nutrition. Since men have larger amounts of testosterone already, and likely carry more muscle mass as a result, they will generally want to focus on getting their eating in check. This will help lower their body fat especially when done in conjunction with a smart exercise program.In addition to the tips above regarding fat loss through proper nutrition and exercise, you can also try incorporating some of mother natures secret ingredients. Foods like Oysters for additional Zinc, Red Grapes for Resveratrol, cruciferous vegetables for their high levels of phytochemicals. Other excellent foods to incorporate are mushrooms and fresh ginger. As I always say on this channel, there is no shortcut to getting the results you want but with a scientific approach to nutrition and training you can achieve your fitness goals.For more information on training and a proven meal plan that delivers real results, be sure to head to the link below and see what training like an athlete is all about.  The ATHLEAN-