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Strength Training for Fat Loss Success - How to train to lose fat. 

1. Ultimately exercise doesn’t make you lose weight but it does help you. How? 
   1. Two main facts: the more lean muscle mass you have, the more calories you burn at rest/basal metabolic rate. The more daily movement you do - raising your TDEE, the more calories your body needs to exist. 
   2. But we need to train and exercise optimally in order to find the greatest sustainable success with fat loss. 
2. Where do people go wrong? 
   1. They go way too hard too fast, get burnt out and can’t sustain it. 
   2. They eat way too little and go way too hard in the gym and can’t recover. 
   3. They are impatient - this is a forever change. DAILY movement. Recreating a new life, a new baseline. 
3. Setting a realistic exercise goal is the first place to start 
   
   
4. TRAINING: 
   1. Many don’t even know where to begin. If you are starting from a place of hating the gym and REALLY rather lose fat first then build muscle, walk on the treadmill at a moderate pace for 1 hour a day. And learn more about training until you are ready to get into a muscle building stage. 
   2. BUT if you want to build muscle first and take my recommendation - here we go. 
5. Basic Training: 
   1. Its much better to focus on FORM than the amount of weight you are pushing. GO SLOW. This helps to build more muscle than doing little shit reps at a fuck ton of weight and will only put you at risk for injury. But at the same time - most don’t know how to train hard and push yourself to near failure. What is failure? 
   2. Use a logbook to track your progress with the volume and weight you are using. 
   3. Actually time and pay attention to your rest periods - rest is all up to you and the time that you have to get in the gym. This is a super nuanced point to focused on for training move on from it. 
   4. Try to follow a program - even if you feel like you don’t know what you are doing, you are better to follow something than randomly doing shit. Create something simple and build on it. 
   5. Separate your cardio/steady state walking after your training or hours before your training like in the morning or something. 
6. Warm up - all specific warm ups are dumb, walk on the treadmill until you feel literally warm/blood moving and then put warm up sets into your first exercise. You practice to play a game by playing the game at a reduced level - you don’t do stretches that you would never do in a game to get better at the game. 
7. Basic Split to start with 
8. Active Rest day - could do legs here again for advanced peeps. 
9. Heavy Back & Bis - deadlifts, bent over row, lat pull down, bicep curls, shoulder exercises
10. Leg Day - Hack Squat/Barbell Squat, front squat, bulgarian split squat, throw some additional core in there. 
11. Back & Chest - Bench press, tricep push down, dumbbell bench press, 
12. Cardio day - run/long steady state
13. Leg Day 
14. Heavy Chest & shoulders