If you are “blessed” with an average-to-slow metabolism like me and the majority of the Earth’s population, then you probably thought about getting ripped at least once in your life. Luckily, you can easily find copious volumes of information on fat loss out there. Several mouse clicks and a simple Google-search separate you from myriads of books and articles that will teach you how to eat right, how to count calories and macros, etc. The whole gamut of YouTube gurus will eagerly explain in detail the principles of fat loss basically repeating the good old rules:
If you eat more calories than you spend, then you gain weight
If you eat less than maintenance, you lose it
Your body composition is highly dependent on your macronutrient ratios
However, what if you have already reached your fat loss goal? Or what if your metabolism have slowed down due to aggressive dieting? The trick that can solve these issues is called reverse dieting. I haven’t found a simple and comprehensive article on this subject, so here is my attempt to create it.
So, if you are attentive enough, you may be wondering: “What’s wrong with that Rough Strength dude? Where the fuck are new articles?” I have only two words for you: “They are coming”. And the trick here is that there were three words, not two.
As you can see, I seem to be back with my good old idiosyncratic stuff (whatever this means). Anyway, the article below wasn’t born in my sick imagination. It was written by this guy who calls himself Trent McCloskey. He is straight-to-the-point and the information he provides is simple and effective.
Read, enjoy, and apply this finally.
Lifestyle Dieting by Trent McCloskey
If you have ever tried dieting and wound up right where you started, do you even know why? Why is it that if you follow the “right” ways, you see little to no results?
Well, that could be from a number of things, such as:
Maybe you have been following a crash diet for way too long and literally crashed and ate yourself right back to the starting point. Maybe you keep jumping to every new fad diet that makes its way onto your Facebook timeline. There are countless reasons to why you are not seeing results. But I think the main reason is that you and your body HATE dieting! So, let’s get on with the few lessons to make this whole dieting thing a breeze. You’ll see what I mean in a few minutes.
I always struggled with losing bodyfat. There are people that are ripped from the day they were born and I am definitely not one of them. I was never obese either. I have an average metabolism. You know, the skinny-fat type. I gain fat easily and drop it slowly and painfully.
The topic of fat loss always fascinated me, but the reason I haven’t written much here on Rough Strength about it is because I was still experimenting with different approaches and numbers. Finally, I feel that I nailed it right and I want to share my experience.
NOTE: I won’t give you any pictures here because I want to save them for the big transformation article. If you read Rough Strength for a long time, then you know that I NEVER talk bullshit. If you are still in doubt, then go fuck around somewhere else.
Why Did I Fail at Fat Loss?
Well, this is complex question, but I will try to answer it simple. I failed at fat loss in the past for 2 connected reasons: Continue reading →
That’s the second part of the article. Check out the first one here.
6. If you hit plateau, change something.
There is no point in doing something again and again if you see no results. You will hit plateau in all exercises sooner or later. If you never experienced this, then you either not consistent enough, or at beginner stage where you can progress for several months in a row without changing a thing.
There’s nothing wrong with hitting plateau, except the frustration. It is essential part of the process for strength training (as well as any other area of life). Your body adapts to the stimulus and regimen stops working. Despite what other people say, you need variety. Your body demands it. The best thing you can do when you hit plateau – is to change something. Even subtle change can lead to progress,
Sometimes it takes only one tip from another person (usually the person with well-developed common sense) to turn on the switch in your head. Have you ever been in such situation? You struggle to find the best solution to your problem, you read all the available literature, you make your head aching bad (notice the intentional Breaking Bad analogy), your eyes fall out of sockets, but everything in vain. Suddenly it takes only one word from the right person and everything gets into its right place in your head.
Just like with this article. I was analyzing all possible ways to make my own weighted vest filled with sand, while simultaneously driving myself crazy with all the ideas. Then in one conversation on this subject my friend told me the simplest thing: “Hey! Why don’t you take the backpack?” I was like: “But it won’t work for this and that”. However, a bit later I came to conclusion that backpack will do the trick for almost every exercise that I need. Read the article for more details.
As you can see, any tip can give you some enlightenment. Therefore, here are my 13 random tips on rough strength training: Continue reading →