The Fat-Loss 4 Workout Protocol
by Nick Tumminello -

Losing weight is easy. Just duct tape your pie-hole shut and run on the treadmill for three hours a day. Problem solved. However, losing fat and maintaining muscle is a lot more complicated. Or is it?

Livespill Chaos

PhilGER: @Jesse-yes, assistance means a spotter to hold the boards on your chest-but as you wrote you didn`t use heavy load in the video and just wanted to demonstrate the practise-in any other case I would always habe someone to spot/hold the boards... I like seated strict overhead press with barbell or dumbbell for 6-10 reps for hypertrophy and dynamic work like PP and jerk for 2-5 reps...thanks

briansays: Will do! My RDL has always been pretty high on my list so I like the added variation.

Jesse Irizarry: Personally I like using the same band resistance for a few weeks and progressively increase the bar weight. Glad you liked them.

briansays: Did band resisted RDL's yesterday and my back was on fire! Felt good but I wasn't sure what to increase first, weight or resistance. I did both and got up to 1 EFS mini band and 1 EFS micro mini with 285 lbs. after about 5 sets. Pretty awesome stuff!

Id13: Alright, I will tell no one that I am eating insects.

Barachiel: @Id13 - start here, it's kind of an old website but it gives you some ideas: http://www.girlmeetsbug.com/

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Nick Tumminello is a Baltimore-based personal trainer, strength coach and national educator who works with a select group of Physique Competitors, Elite Athletes, and Exercise Enthusiasts. Nick also serves as the Strength Coach for Team Ground Control MMA.