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
Hey Dr. K
I have been battling a calf injury for the past year now. Apparently running is good, but only running is not so much. :) ( I like to do high mileage by the way and run marathons). Any specifics I should focus on, since I believe this is the result of imbalances.
I also tried out your trio of squats there. You said I should feel it in my butt rather than my quads. How do if focus on using my glutes here?
I would also be interested in clinical trials if and when it comes to that.
I just have to start using this method because none of the once I tried worked. This is something new for me, to gain weight (muscules) and lose weight.
Thank you.
I’ll get in to it.
G.
@ Jessica:
I have the same problem with Jessica. I am undergoing treatment as in to try to heal the sound in my knee (just like Jessica) and also that it hurts my knees occasionally. Doctor has advised me to not do any exercise or even yoga. Is that really should be followed, I wonder..
Thanks.
Malaysian
Sounds like some of the same principles used in Scott Sonnon’s Tacfit stuff. Looking forward to hearing more and finding ways to work around chronic illnesses :-)
Hi there – no pains on this end, just a question…. I am following DEFL, but want more results on specific areas. Which exercises can we do to get rid of “saddle bags” and tighten inner thighs???
amazing truley amazing! thank you soo much im learning alot from you and seeing great results and difference in my workouts!
Thanks for a refreshing update on great functional combinations. They are very useful for people who are tight on time. More bang for the buck so to speak. I, too, believe there’s a connection between mind and body in the weight/fat loss/fitness training environment that many people miss out on and therefore don’t get the results they want. Really enjoyed the information and look forward to more.
Love it, love it, love it, can’t wait for more. Student of kinesiology and passionate about the brain body connection. This whole area constantly gives me butterflies :) :)
Hi
Excellent post its great to see a complete approach to body health and fat loss. I particularly like the fact that you have included having the right mindset to achieve fat loss. I work in the fitness industry and the more I see and learn the more I am coming to the conclusion that the mental aspect ie developing the correct mindset is the difference between people succeeding and failing. Every action we do is preceded by a thought and if we don’t have the right belief system in place then we will always end up taking the wrong action more than the right ones ultimately leading to frustration of never quite getting to where we want to be.
Keep up the great work guys
Howard
I want to try your fat loss food programs but am a little unsure if the program is easy or complicated. I need to loose 15 pounds and have tried other plans but found so much measuring, eating differently from my family became a little more challenging. Can you give me an idea of why this program might work.
I love those work outs with the plates….especially the sumo one. Im always seeking new and different exercises to keep things exciting. Thanks!!
All I can say is “WOW…that was shockingly great content!” You could have stopped at the exercise video alone and it would have been an excellent post.
I would love to say more, but I’m afraid I just wouldn’t do a good enough job. To simplify…bookmark this page, watch it, repeat.
Incredible information!
~ Pete
That was Amazing Dr Kareem (=
Maybe bcoz of my bad english i didnt understand the Motor Learning Thing ^^”
But in general … u did a great work.
Hope to find the tool u used in the first video in the market near my house.
Thanks Dr.K
& Thanks Joel For Sharing these Fantastic infos with us .
Any scientific test of Ahmed’s theories?
Hey Joel, could you please repost the 7 minute bodyweight workouts?It was the one with the pictures of the guy doing the exercises.
Thanks.
Other than the will smith part this was a great post. Who cares what will smith thinks?
Um. I have a question. Does the process of any combination of burning fat and building muscle at the same time slow down the process of trying to purely build muscle and then burn it off once you decide you’re ready. Does it also mean you burn fat slower? I’ve been getting mixed messages lately whether to burn fat and build muscle together or bulk and cut to achieve better overall gains. And if muscle imbalance really slows down the ability to build muscle and burn fat, imagine this case scenario please. A young kid who has no information whatsoever decides he wants to build muscle by doing like 10 sets of 50 pushups and maybe the typical stereotype of people who don’t know how to properly train abs(probably like 100 crunches) every day from years of like the 6th grade until like sophomore year. Sophomore year this kid decides to join a weight lifting class. Would this create a huge muscle imbalance and would it slow him from gaining muscle and then burning fat afterwards?
Creating muscle balance is what anyone would want to do, i’m happy to see that there are certain exercises to do them. And I am very excited to do them as well.
great eye-opening article. As an athlete it is my priority to get into single digit body fat and to also try to be as fast and strong as possible. Obviously these methods are going to cut the fat, but Dr. K you mentioned that a more efficient nervous system will result in “greater signaling, leading to greater, faster, more intense contractions” – will this in turn make you a quicker, faster, stronger athlete?
Thanks
Ryan
@ Sarah:
Hey Sarah,
Great questions!
First – a foam roll will probably help you an enormous amount with running. I’d focus on calves, hip flexors, and IT Band.
Second – you have to actually decide to ‘pinch’ your glutes together. It’s a matter of choice once you know you have it. Think pelvis forward at the bottom of a squat :-)
looking forward to helping you dominate your run,
-k
@ Ryan:
You bet you’ll stronger, quicker, and faster Ryan – keep killin’ it man!
i’d love to see you hit single digits – i did with this program, so i know it’s possible :-)
@ Kym Hutcheon:
Hey Kym,
Thanks for the shout out. You’re awesome!
I love working with you :-)
@ Pete – The Healthy Minute:
You’re very welcome, Pete.
So glad you enjoyed it :-)
I’m looking forward to working with you,
-k
@ Tony:
Hey Tony,
A few points here… with complete respect and enthusiasm intended….
1) that wouldn’t be a very solid plan to build muscle (50 push up theory) – low reps are better
2) No, there’s no need to do one, then the other…. only if you’re trying to put on huge amounts of mass. Otherwise, you’re just trying to get lean and strong – your body wants this.
3) Diet has a lot to do with how much you’ll build muscle/store fat when you are consuming enough to build muscle. (that’s a great question for Joel, as well)
hope this helps!
happy to show you the way,
-k
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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