E17 Lose Fat AND Gain Muscle
Oct 23, 2019•1 hr 7 min
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Episode description
10/23/2019 -
You CAN lose fat while gaining muscle, BUT it takes the right plan. In this episode Matt and Jake break down the 5 principles of fat loss as laid out by James Linker of Shredded Sports Science (YouTube link below) with tips for making it work best for you. The 5 principles are:
1. Caloric deficit
2. Adequate protein
3. Adherence to eating plan
4. Resistance training
5. Further exercise for deficit
0:00 - 2:40 - Intro
4:00 - Visiting Bobby McGee, the best running coach in the world
7:10 - You work for YOU, not your coach
8:50 - Peer pressure in group classes
9:50 - Energy System Development (ESD)
11:30 - Jake wants to build muscle and lose fat
13:00 - The 5 principles of fat loss
13:10 - Principle 1: Caloric deficit
13:20 - Principle 2: Adequate protein
15:30 - Principle 3: Adherence to eating plan
19:50 - Principle 4: Resistance training
22:00 - Move more, feel better
23:20 - Volume vs. frequency training
24:20 - Do more total body training
25:30 - How many reps should you do?
27:30 - Train postural muscles more frequently
29:50 - Time under tension - Eccentric, isometric, concentric
39:20 - How strength training helps you lose fat
41:25 - Strength moves to do every day
47:15 - More isn't always better/How long to train
51:50 - Principle 5: Further exercise for deficit
53:40 - HIIT isn't what you think it is
55:55 - LISST - Low-intensity steady state training
1:00:00 - Maintaining exercise posture
pendolatraining.com
Email the show: pendolaproject@gmail.com
Email Jake: j_t_parker@outlook.com
Shredded Sports Science: youtube.com/channel/UCXrqErU_TjqiHAHJkzITAvg
You CAN lose fat while gaining muscle, BUT it takes the right plan. In this episode Matt and Jake break down the 5 principles of fat loss as laid out by James Linker of Shredded Sports Science (YouTube link below) with tips for making it work best for you. The 5 principles are:
1. Caloric deficit
2. Adequate protein
3. Adherence to eating plan
4. Resistance training
5. Further exercise for deficit
0:00 - 2:40 - Intro
4:00 - Visiting Bobby McGee, the best running coach in the world
7:10 - You work for YOU, not your coach
8:50 - Peer pressure in group classes
9:50 - Energy System Development (ESD)
11:30 - Jake wants to build muscle and lose fat
13:00 - The 5 principles of fat loss
13:10 - Principle 1: Caloric deficit
13:20 - Principle 2: Adequate protein
15:30 - Principle 3: Adherence to eating plan
19:50 - Principle 4: Resistance training
22:00 - Move more, feel better
23:20 - Volume vs. frequency training
24:20 - Do more total body training
25:30 - How many reps should you do?
27:30 - Train postural muscles more frequently
29:50 - Time under tension - Eccentric, isometric, concentric
39:20 - How strength training helps you lose fat
41:25 - Strength moves to do every day
47:15 - More isn't always better/How long to train
51:50 - Principle 5: Further exercise for deficit
53:40 - HIIT isn't what you think it is
55:55 - LISST - Low-intensity steady state training
1:00:00 - Maintaining exercise posture
pendolatraining.com
Email the show: pendolaproject@gmail.com
Email Jake: j_t_parker@outlook.com
Shredded Sports Science: youtube.com/channel/UCXrqErU_TjqiHAHJkzITAvg
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