By John Alvino

It has been stated that a non-chemically enhanced lifter cannot get stronger while on a fat loss program.

The popular justification for this claim is that in order to lose fat, you need to create a caloric deficit through dieting and higher volume training. And caloric deficits are NOT conducive to gaining strength or building muscle.

This is why when most people want to get stronger and/or bigger, they go on a high calorie diet and reduce their training volume. Unfortunately, this usually results in unwanted gains in body fat. It’s a classic catch 22 scenario.

Then, when they try to drop their recently gained body fat, they usually follow a typical fat loss protocol (low carbs/low calorie diets, high intensity cardio, high volume resistance training), and although they may lose some fat, they can kiss their strength gains goodbye. And then they are right back where they started.

Does it have to be this way? Or can you lose your unwanted body fat while INCREASING your strength simultaneously? The good news is yes: you can (and should) increase strength while decreasing body fat.

In order to accomplish this, you must focus on three different aspects. Here they are:

1) Target the nervous system with your training - To a large degree, your strength is a function of the efficiency of your nervous system. This is because your nervous system is responsible for synchronizing and activating your motor units. For those of you who don’t know, a motor unit consists of a bunch of muscle fibers and a motor nerve cell.

Increased synchronization and activation basically means you will be able to utilize more motor units per contraction. This phenomenon will increase your strength dramatically.

How do you target the nervous system? Well, there are two ways to make significant neural gains.

The first is to lift heavy weights. In fact, the weights must be 85% or more of your 1 rep max. This will result in performing sets of 1-5 reps each.

The second way is to move the resistance at high speeds. Any type of explosive movement will do the trick here. Examples of explosive movements are jumping, plyo pushups, Olympic exercises and various med ball drills.

It is important to note that the nervous system can take up to 10 times longer to recover than the muscular system can. Therefore, in order to maximize this training technique, you should be sure to get near full recovery in between sets. For an experienced lifter, this could result in up to 4-5 minutes between sets.

2) Maintain or increase your lean muscle mass. This is critical, because even if you make neurological gains, you can still compromise your strength if you lose muscle tissue.

There are two things you must do to increase muscle mass during your fat loss program.

The first muscle boosting trick will involve your nutrition. The key is to NEVER stay sub caloric (below maintenance level of calories) or carb depleted for more than 3 consecutive days. Obviously you will need to reduce calories in order to lose fat.

Just don’t keep them low every day. Keeping them low everyday will result in losses in lean muscle mass. Instead, lower your calories and carbs on light training or off days and then INCREASE both carbs and calories on HEAVY training days.

The second trick is to include some hypertrophy sets in your routine. Hypertrophy sets involve using a weight which allows you to get 6-10 repetitions. The key is to keep the volume low on these sets.

Do not exceed more than 4 total hypertrophy sets for each movement pattern. More than that can result in overtraining and/or muscle loss.

Additionally, these sets should ALWAYS follow your heavier neural sets.

3) Stay hydrated and nutrient loaded. Training at high intensities while dieting can result in dehydration. This will decrease your strength and thus negatively impact your workouts and future gains.

The obvious way to try and combat this is to drink plenty of water. Be sure to drink a daily minimum of half of your bodyweight in ounces of water. Although drinking a sufficient amount of water is important, it is not enough all by itself to maintain a high level of strength performance.

Additionally, 30-45 minutes before your heavy workouts, consume a liquid meal consisting of 30 grams of protein, 500 mg of magnesium, ¼ tsp of salt, 5 grams of glutamine, 5 grams of BCAA’S and 60 grams of carbs.

This will help jam nutrients into the body, thus improving workout performance.

I have used this protocol with great success with many of my clients. But just recently, I put this protocol to the test on myself for 6 weeks. Here are my results:

Starting weight – 211lbs

Finishing Weight - 202lbs

Starting Body Fat% – 13%

Finishing Body Fat% – 8 ½ %

Trap Bar Deadlift Starting Max – 505lbs

Trap Bar Deadlift Finishing Max – 545lbs

I also did a Trap Bar Deadlift rep test. The test was simply 405 for max reps. At the beginning of this program, I was able to get 11 reps. After just 6 weeks, I was able to pull 20. Here is the video:

405lb Trap Bar Deads for 20 Reps!

I also performed a similar before and after test using a Military Press.

Standing Military Starting Max – 175lbs

Standing Military Starting Max – 205lbs

Those were the only two exercises I took maxes on. These are very good results. For strength athletes, the benefits of this protocol are obvious. But this is incredibly beneficial to anyone who looking to lose body fat as well. Give this protocol a try, You’ll be glad you did!

About the Author

John Alvino is a strength And Conditioning Coach, Fat Loss Coach, Vegetarian, Fitness Author, MMA Junkie, Ex Convict and Pit Bull Advocate from Morristown, NJ

Get his killer new FREE report at www.johnalvino.com

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I was thinking the other night about how really lucky I am.

I know, I know, I’m getting soft in my old age.  Well, I’ve got a little secret for you.  I’ve always been just a big softy.  Despite how dynamic, agile and cool I might seem (that is sarcasm ).

Something you might not know about me is that I grew up on a farm and never really had anything.  I worked hard everyday and got up early to feed horses, cows, chickens and a host of other animals before school.  During the summer I had three jobs and always wanted what the other kids had.

But I always seemed not to be able to get it.  It wasn’t really the material things, it was really the feeling of fitting in.

As I look back at that skinny kid always working real hard at school and trying to fit in, I just smile.  Because I know why, even today, I work my ass off for everything I have.

In fact, you guys might not know this but it is pretty common for me to be up to midnight or even 1am working on video editing, blog posts, articles and everything else.

At this point in my life I wanted to reflect on how really, truly lucky I am.  I have an amazing wife, beautiful kids and awesome friends.

“Good things come to those who wait!” – NO!  Good things come to those who work their ass off everyday and relentlessly drive toward their goals with a purpose and desire that no one can deter.  That is how I feel.  I would not have gotten to where I am without this work ethic.

I hope that if there is something you want or a goal you have, you are working hard to achieve it because I know it is possible.  I am living proof of it because I literally started with nothing.

What brought about this reflection?  Well this month (I didn’t realize it until yesterday) I am in 3 major fitness publications.

1. Men’s Fitness
2. Muscle and Fitness
3. Inside Fitness Magazine

Has this ever happened before?  A fitness author being published in 3 separate publications in the same month?  The perfect storm!

I am so excited about the features and am humbled beyond words.

So, now you benefit!  But there is a price to pay!

I am giving away 10 copies of my new DVD, not even on the market yet!

Why? Because I want to give back to you for all of your great support over the years.

But what is the price to pay, what do you have to do?

You Have To Pay It Forward.

I want you to go to your email right now and send 10 of your friends, family or anyone else you haven’t spoken to in a while or someone who has influenced your life, a note.

I want you to tell them:

• How much they mean to you
• How much they’ve helped you
• Or tell them about that one time they influenced you to be better
• Tell them why they are important to you.

At the bottom of this email, ask them to tell 10 of their friends, family or influences.

The first 10 people who do this and post a comment to this blog post will get a copy of my new DVD.

This is the honor system, so no cheating.  If you post 5 minutes after the post is created I know you cheated.  This will take some time and be honest.  Don’t lie to get a free DVD.  Be a man, do it for real and do it the right way.

Also, if you DON’T make the TOP 10, please send the 10 emails anyway.  You know how good it feels when you get an email from someone thanking you, selflessly, for something you did for them.  Give someone else that feeling!

Thank you all for all of your years of support.

Smitty

PS.  If you want to know what I wrote about in the magazines, it was all built on the principles of AMD, the only complete muscle building system.

PPS.  Here’s another cool training DVD I’ve sold to hundreds of coaches, athletes and strength enthusiasts all over the world – Combat Core DVD

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