NOTE: If you have not yet read yesterday’s article, The Limiting Factor You Don’t Even KNOW About, do that now by clicking HERE (page opens in a new window). You first need to fully understand the information in that article in order to fully grasp the “solutions” presented in today’s article.
Once finished, check out today’s dynamite content, starting with a 30-second introduction from Dr. K:
5 Solutions To TRIPLE Fat Loss Results
by Dr. Kareem F. Samhouri, CSCS, HFS
Metabolic Fat Loss & Fitness Expert
Yesterday we spoke about 5 nervous-system related issues preventing YOU from getting great fat loss results with your exercise program:
1. Muscle Imbalances
2. Incoordination
3. Sub-sensory pain signals in your joints
4. Inflammation & resultant decreased circulation
5. Improper use of rest periods in exercise program
Today, I’m giving you 5 solutions to counteract each of these 5 problems… the kinds of things you can start doing RIGHT NOW & watch your love handles melt away and your results take off. Here they are:
1. Multi-Planar Movement
2. Movement Complexes
3. Muscle Balancing
4. Mindset Shift
5. Motor Learning
Solution #1 – Multi-Planar Movements:
We live in a 3D world. We need to train in a 3D way.
By working on exercises that involve forward/backward motion, side/side motion, and rotational motion, you are training in a real-life way and challenging your muscles and nervous system in a real-life way. The end result is stronger signaling, a stronger connection with your nervous system, and exponentially greater and faster fat loss results.
Here is an example of the squat, performed in all 3 planes of movement:
As an added point, it is very difficult to create imbalances between muscles when you are recruiting their fibers from so many directions during an exercise program and in a way that is natural for the body to move. Without muscle imbalance (as you’ll see below), you build healthy joints & improve circulation, leading to improved strength & faster fat loss.
Solution #2 – Movement Complexes:
Movement complexes involve doing multiple exercises, often times using only 1 exercise modality, without rest before taking a prolonged rest break and repeating again. For example, in the Double Edged Fat Loss method for Neuro Fat Loss, I use the following arrangement of exercises, all without a rest break, and all with the same piece of equipment:
For a better understanding of the Full Throttle Fat Loss method, how it can help you, and what movement complexes are, check out one of my visits to the NBC studios below:
By performing many exercises back to back in this format, you stimulate a greater metabolic demand across your entire body, improving circulation significantly. With increased total-body circulation, it is extremely difficult for swelling to become deposited in one particular area. Your muscle pump system will be working well for you, and you will be taking the demand off of your venous & lymphatic systems.
In the end, more of your energy will be able to be devoted to your exercise, rather than other processes. You will lose fat faster.
Solution #3 – Muscle Balancing:
Muscle = Your Metabolism.
Unless you effectively balance the muscles around a joint, your body will stop growth and progress dead in its tracks.
In the video below, I teach you exactly what muscle balancing is, why it’s important, and some really important take home points that you can use with your fat loss program right now:
Invest in your body by balancing muscles for a much better fat loss result.
Solution #4 – Mindset Shift:
Belief system is everything. You truly do create your own reality. Watch this clip from Will Smith that I think pretty much sums it up:
I believe in teaching mindset, so I’ve created an audio training system that does just that. It all starts with positive self-talk & multi-sensory imagination. Basically, in English, what this means is that you want to see, hear, feel, smell, & taste success. Doing one is just not enough if you really want to melt the rest of your body fat off and truly transform, once and for all.
The entire audio series is part of the Full Throttle Fat Loss System.
Solution #5 – Motor Learning:
Basically, it matters how much muscle you recruit in an exercise & how coordinated you move. As we discussed yesterday, if you are doing 10 sets of 10 repetitions, the weakness is compounded 100x by not properly recruiting your entire muscle. In order to properly recruit your muscle, your body must know where it is in space. This is called proprioception, or position sense.
Effective position-sense training will lead to faster nerve conduction, improved signaling, more muscle recruited, and greater strength with each exercise you perform. Your body will recruit everything it has for you, and you will get results (i.e. fat loss) exponentially faster!
Once you learn movements through the proper motor learning strategy, exercise will never be as hard again. With Double Edged Fat Loss, you will learn to do 3-5 exercises at once, and you will get 3-5x the fat loss result.
Check out this video to see a demonstration of why Motor Learning is so important if you never want to plateau again:
In the end, if you want to lose fat THREE times faster, you must—absolutely MUST—learn to optimally address your nervous system with your training. That’s what Full Throttle Fat Loss does.
I trust today’s article has challenged you — start applying the techniques to your training today, and in just a few days time I guarantee you’ll notice a substantial difference.
——————————————————————————————-
I told you this guy was BRILLIANT. Kareem is truly living and practicing on the cutting edge of therapy and fitness, and the results his clients are achieving with his methods are, quite frankly, incredible.
If you have a question or comment for Dr. K based on the information he’s shared in the last two articles, post it below and Dr. K will be popping in to the blog to address each and every one of them again today.
Talk to you in the comments section!
-Joel
@Jim –
Hey James,
You’re very welcome!
Don’t worry, I’m here for you either way – naturally, I can work with you a lot more personally on the inside of the program, but that’s only b/c I believe in delivering 110% to every client that I train – that’s what this is, by the way, this IS personal training – this isn’t “just a program”
i look forward to working with you – please stay in touch!
Hi Thomas,
you’re dead on about the training strategy – very similar – slightly different… just b/c of the neuro-integration thing here – i’m not sure I understand your question, though… I wouldn’t modify their workouts to accomplish this – I’d create different ones… they just fundamentally have different purposes. Fat Loss vs Neuro Fat Loss
they both accomplish fat loss, but the second one does it with a long list of about 20 rules that make it work for Neuro integration (not to take away from John, Vince & Craig’s – awesome programs by the way!)
am i making any sense?
@Lucy –
hey Lucy,
Great to hear from you!
Love your excitement – I can almost hear it!
Stretching is interesting… I believe more in mobility based exercise. Stretching has its role, but active movement is more functional for getting loose with… well, active movement.
So, heavy lifting and ‘mobility-based training’ should be kept separate, but when you are lifting with a greater emphasis on endurance, doing things that cautiously challenge end-range movement creates greater functional benefit.
That said, I have an entire section of the Exercise Video Database that comes with DEFL that will teach you about mobility vs. flexibility – feel free to let me know if you have any questions after you’ve had a chance to take a look, ok?
have a great day and please stay in touch,
Kareem
@Heather –
Very true, Heather, and thanks for your interest. I think you’ll be particularly interested to watch & learn from the fat loss webinar titled ‘Exercising Around An Injury – Your Newfound Opportunity To Be In The Best Shape Of Your Life”
hope you enjoy :-)
stay in touch,
-k
@trish –
Hey Trish,
For now, I’d add them on, not switch them out – see how your body feels and then make adjustments – make sense?
have a great day,
Kareem
@MB –
Awesome MB! very glad you enjoyed it – looking forward to helping you reach your fat loss & fitness goals,
Kareem
Is there any scientific research to support any of these claims?
Hey Dr.K I have a few questions, hope you don’t mind.
I’ve been working out say..2 and a half years now (obviously nothing compared to what others have but I am only 18) But I was wondering out of pure curiosity as I listened to the webcall between yourself Vince and Joel I heard you mention about when the right time was to integrate this kind of stuff into your workouts. apparently not right at the start? But then I got a little confused because I thought the Idea was that if you start working out from the CNS first and enhance how your able to “use all the wires effectively” surely this would be a great place to start as you have no wasted effort anywhere else?
Another question was how often someone should complete the exercises shown above? Say maybe every day, or would this overtire some muscles as apparently core muscles need more time to rebuild compared to others as otherwise you can injure yourself more easily? Or some crap like that?
Thirdly and lastly I was wondering when you were going to post anything on how to create your own plans? (I only say ‘when’ because you said this was the reason for the ‘double’ edged fatloss name)
Any answers would be great man, and all of this is massively appreciated.
Cheers!
@Eric –
Hey Eric,
Thanks for bringing this up!
Sure there is… but way too much to list here!
Remember, this is an integration of techniques/theories that I’ve learned and practiced for 11 years now. So, it’s a bit complicated to list it all out, but my practice, Global Fitness LLC is in the process of initiating retroactive case studies looking at the finer details of Neuro Fat Loss, Patient/Client Communication, our proprietary SMART program (self myofascial active release therapy), as well as neurofacilatory techniques with exercise programming.
Here is a list of reliable authors/resources if you’d like to learn more:
Schmidt – Motor Learning
Neumann – Biomechanics
PNF For Strengthening
NDT (neuro diagnostic technique) with guiding & rotational emphasis
Cosgrove – Fat Loss
Cressey – everything – that guy is a genius!
… the list goes on, but that’ll keep you busy for about 1000 articles or so ;-0
I’ve read them all, read their text books, and taken the classes. I believe in learning everything, because that ultimately determines the quality of care I provide my client, YOU.
Hope this helps!
@ion – what do you mean soft practices training and how it is a far reach for most people? What kind of training do you do? please advise thanks
Hi Dr K. I broke my arm (upper humerus) last August. It sounds like you’re saying that I won’t get any progress (or very little progress) in weight management and/or lower body strength until the right shoulder/arm is completely balanced with the left and also balanced with the leg strength. Am I understanding you correctly?
Hi Dr. K,
Are you currently doing any type of clinical studies? If so how do I sign up? I am actually currently going back to school to get accepted into a Masters program for Nutrition and have lived a healthy active life style oh since I was about 11 yr old :) Also I would love to learn more about your program, where can we purchase it, how much is it and also where can I learn how to make the exercise plans myself to ensure a full body fat loss workout. I also wanted to thank you for being so inspiring because at times I wonder if I am making the right decision going back to school and it is information like this that keeps me intrigued and ensures me that I am on the right path :)
Big thanks to Joel as well,
Aubreigh
it is your hip that is the focul point here. You actually have hip issues that are preventing you IT band from proper function.
Because your knees are weak, that means your hips are working overtime. Just like if one has weak ankles… what compensates for that is your knees.
Look at your hips, stregthen them, stretch and stabilize and you will soon se your IT band get better.
Ivan Filippov. Personal Trainer.
@Ben –
Hey Ben,
Great questions!
1) i was referring to very complicated movements in the teleseminar when I said that – you can start incorporating muscle balancing & CNS ‘speak’ right away! Does this clarify?
2) Your true core is comprised of the following muscles:
Internal Oblique
External Oblique
Transversus Abdominus
Psoas
Multifidus
…and sometimes it’s thought that your Quadratus Lumborum is also included.
most importantly, these muscles turn ‘on’ and can stay ‘on’ for the whole day/multiple days. They are called ‘tonic’ muscles, meaning they can hold tone for long periods of time.
As such, unless you are lifting them for pure strength (i.e. 6 reps or less) you wouldn’t need a day of rest. They have to be prepared to help you all the time, not just on the days you workout. Make sense?
3) As for teaching the methods, you’ll love what I have planned for you on Tuesday – be sure to email Joel if you don’t see a link sooner – feel free to badger him if you like, as well… send him like 6 emails… that would be more fun :-)
looking forward to working with you,
-k
@marilyn –
actually, no – you can use this injury to burn fat faster. I talk all about this in my ‘Exercising Around An Injury’ webinar in DEFL, but your body will want you to focus time on healing that injury before it will let you grow a massive other arm.
Does this make sense?
I’m ready to show you what to do if you’re ready and willing,
-k
Hey Aubreigh,
Keep up the great work!
I’m glad I’ve inspired you – YOU just made MY day!
Thank you for these kind words…
As for clinical trials, not yet, but they’ll happen – be sure to stay in touch :-)
looking forward to jump-starting your nursing career with DEFL,
-k
hi, I’ve been reading and listening to the things on your site. Some seem impossible to incorporate and some seem pretty natural. I have 3 replaced joints and a lot of arthritis everywhere which makes movements difficult and painful, but I MUST loose weight for my health and well being. So inflammation is a big deal for me, lack of movement certainly contributes to lymph inefficiencies, and years of walking “wierdly” has certainly unbalanced my muscles and skeleton. I visit a chiropractor regularily this past year, bought a VitaMix and am drinking my fresh vegies regularily. No weight loss has occurred. I know the missing component is exercise, but a) I’m lazy b) it hurts c) I’m not sure what to start with. Would love your comments.
Interesting.
The Will Smith clip ties in nicely with the writings of Dyer and Chopra, as well as the very interesting nexus of quantum mechanics and eastern mysticism.
Good stuff.
I just wanted to give a shout out to Dr. K. I’ve been working with Kareem for almost a year on another of his Web programs. Everything he says here totally works and he has been great with the e-mail and video follow up.
His approach is different — he is a doctor — and it did take me a while to change my head around. But when I’m in the gym now and see the trainers working their game on new clients with the cardio and Smith machines, I just cringe. It’s sad to watch.
Hi Dr. K,
This information is fascinating, and makes perfect sense. I like that the overall focus is on health and balancing of the body. You are obviously very well educated, and it’s great that you took that information and applied it in a way that no one has done before. Innovation seems rare these days, so that is definitely something to be proud of.
I’ve had imbalances and injuries throughout my body for a long time. I’ve actively been working on improving strength and releasing muscle tension which as alleviated nerve pain. I usually follow whatever movement my body tells me I need, wherever I feel tension I usually stretch.
One thing that I’m curious about is that whenever I do lunges, my right knee pops and cracks like cartilage sounds. It doesn’t hurt, but is this something I should be concerned with or work around? I’ve sustained injuries to this knee and have some issues with it from carrying heavy bags on one side of my body. My knees do sometimes hurt unexpectedly if I run full out without being mindful. If you have some insight, that would be helpful. Otherwise, thank you for the information and I look forward the next installment.
Thanks,
Jessica
Originally Posted By Dr. K@Ben –
Hey Ben,
Great questions!
1) i was referring to very complicated movements in the teleseminar when I said that – you can start incorporating muscle balancing & CNS ‘speak’ right away! Does this clarify?
2) Your true core is comprised of the following muscles:
Internal Oblique
External Oblique
Transversus Abdominus
Psoas
Multifidus
…and sometimes it’s thought that your Quadratus Lumborum is also included.most importantly, these muscles turn ‘on’ and can stay ‘on’ for the whole day/multiple days. They are called ‘tonic’ muscles, meaning they can hold tone for long periods of time.
As such, unless you are lifting them for pure strength (i.e. 6 reps or less) you wouldn’t need a day of rest. They have to be prepared to help you all the time, not just on the days you workout. Make sense?
3) As for teaching the methods, you’ll love what I have planned for you on Tuesday – be sure to email Joel if you don’t see a link sooner – feel free to badger him if you like, as well… send him like 6 emails… that would be more fun :-)
looking forward to working with you,
-k
That clarifies perfectly, I didn’t know the true core was made up of so many muscles and that information about them was brilliant, thanks, as you’ve probably guessed by my long winded questions I love learning more about the body and trying to incorporate it, Those 3D-planar movements on this blog post the sumowalk three pump squat and the other..one..Im guessing you can do whenever you feel comfortable then?
Cheers man, your a freaking genius and I’ll be sure to annoy the hell out of him if I don’t get the email ;)
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...read more