As an avid fitness reader myself, I always enjoy learning about what other trainers would recommend for someone looking to push it a little bit and get in great shape. Similar to how an athlete looks to a training expert to lose body fat, gain muscle and improve performance.
My take on programming for fat loss, gaining muscle, and getting super strong all at the same time (yes, a very lofty goal), has changed over the years.
No longer do I tell people to lift weights and add in some cardio. It is more complex than that. In order to lose fat, gain muscle, get strong and improve your performance, there are a host of other things you need to focus on.
I have been known to take the minimalist approach in my own training, which can work very well. I feel like I am in great shape from the brief yet intense workouts I perform, but if you really want to get into the shape you want, you will have to push the envelope a little.
Your workouts will require more volume and frequency and you need to stay committed and consistent.
You should include strength, speed, power work, mobility drills, groundwork and work capacity (maintaining a high level of strength and power for an extended period of time).
This may look like a lot to do but don’t think that you need a ton of variety in your workouts. Getting better at the basics will ensure that you make gains and do not hinder your recovery abilities. Keep it simple but not easy.
Let’s take a look at a few things that you need to focus on when trying to get lean, strong and improve performance.
Strength
There is one thing that almost every trainer can agree on. If you get stronger, some good things are going to happen. In order to get strong, you need to master some basic barbell lifts like the hang clean, bench press, squat, deadlift and overhead press.
You must also get stronger and maintain that level of strength over an extended period of time. The best way to do this is to include a variety of loaded carries into your program.
Power and Speed
Many people think that power and speed work doesn’t have an effect on body composition but boy are they wrong. Being able to run fast, jump high and far, throw heavy objects and do them over and over again will bring new life to your training.
Performing a bunch of jumps, sprints, interval work and medicine ball work will make you feel powerful, athletic and burn fat like crazy. You will feel this part of the workout when you are finished due to it’s increased neural demands.
When you observe athletes who are at the peak of leanness, muscularity, and power, you’ll find they can sustain high levels of strength, power, and force for varying, but extended, periods. This capacity ranges from short bursts of 40 seconds up to more prolonged efforts of 2 to 3 minutes.
Think about the physique of a 400-meter sprinter, an MMA fighter, or a gymnast. It’s clear that their training regimens, which often last within that 40-second to 3-minute range, have carved out their impressive bodies.
This focus on sustaining strength and power for extended periods is why loaded carries for extended strength, medicine ball circuits, and explosive movements like jumping are often included in their workouts.
These activities last approximately 45 to 60 seconds. Additionally, conditioning work, such as 200- to 500-meter sprints, is incorporated to train the body for these specific lengths of time. This kind of programming does more than just build endurance; it cultivates a physique capable of both power and stamina, which is why these athletes look as impressive as they do.
What About Nutrition?
In order to lose fat you do need to be lower on calories, but not so low that you can’t add or at least maintain muscle. You also need to feed for performance. This is where I like combining my 3-meals a day with workout nutrition approach with Intermittent Fasting.
I am not trying to sell you anything here, but for only $2.99, you can buy my book. It explains my philosophy on how to get in awesome shape and feel healthy at the same time.
If you don’t want to buy the book, here is my short list of habits you must commit to if you want to get the most out of this program:
Drink at least 80 ounces of water a day
Eat at least one gram of protein per pound of lean body mass per day
Below is a program that I have used with a few people and they experienced some great success. Before my surgery, I was following a similar template and felt lean and strong.
Get ready to put some work in. You will be lifting 5-days per week with a day of interval work. Always make sure to perform a dynamic warm-up with the template suggestion below.
Dynamic Warm-up Template
Soft tissue work
Dynamic/static stretching
Specific mobility/movement pattern work/correctives if needed
Rest 30 seconds between each exercise and 2-minutes after each round.
Exercise Sets Reps/time Rest/Load
1 KB Swing
5
15
2 Dips
5
6-8
3 Power clean from hang
5
3
80-85%
Pull-ups
5
MAX or hang for 30 seconds
This program was designed to maintain muscle mass while dropping body fat. If you focus on improving your strength, power, work capacity and plain workout like an athlete, your body composition will change. Time to Workout
Most people think that training for fat loss should be boring with endless amounts of cardio and that you will lose strength. That is BS. You need to keep pushing yourself to get better in the weight room and improve the way you move. With this program, you will do just that. Give it a shot and let me know how it goes.
Justin Grinnell is a Certified Strength and Conditioning Specialist, as well as a Certified Personal Trainer,and a Crossfit Level 1 Trainer. He is also the Owner of State of Fitness in East Lansing, Michigan. State of Fitness opened up just four years ago and is already one of the leading training facilities in the Midwest. State of Fitness has over 450 members who train every day under his leadership. In addition to being a facility owner, Justin has his own blog at www.grinnelltraining.com (link below), and has been a featured writer for over 6 years in the magazine Healthy & Fit and is a writer for Muscle & Fitness.
This program was designed to maintain muscle mass while dropping body fat. If you focus on improving your strength, power, work capacity and plain workout like an athlete, your body composition will change. Time to Workout 
