Training For Physique & Fat Loss pt. 3 & Tips On Losing Hip & Thigh Fat

July 26, 2017

I'm just under two weeks out from the 2nd annual Make A Vet Sweat Charity Classic. It's been a difficult prep to say the least. And I can't say I have been perfect on this prep either. I've already had to take two trips out of state for weddings and attend two 4th of July parties but in the midst of it all I have still done pretty good and am ahead of last year's prep. In the first five weeks I dropped 12.6 pounds to 203.4 pounds and am looking leaner every day. That was last week before I left for Michigan for a wedding and to visit my 92-year old grandmother. 

 

Yesterday (July 24th) on the scale I was at 200.6 lbs so I am pleased with that! 

 

I mentioned in my last post that I was doing the 12, 10, 8, 6, 15 method and I am loving it. I've gone away from supersets and am performing 5 sets of one exercise lowering the reps each time and upping the weight. Upping the weight and lowering the reps every set really helps keep my focus. And then to end the exercise I drop the weight down on the final set and perform 15 reps. This really gives me a great pump and leaves that muscle group drained. I'm keeping my rest intervals to 60 seconds which really keeps my heart rate up. Remember, being in a caloric deficit will basically restrict me from growing muscle. So even though the 12, 10, 8, 6, 15 method is great for hypertrophy, under the parameters I mentioned above it can really help you induce fat loss.

 

I must give credit where credit is due. This is essentially a protocol made popular by the Iron Guru Vince Gironda. If you don't know Vince look him up. He had one of the all-time classic physiques and, if you train, you are probably unknowingly performing some of the movements he developed and made famous. He was definitely an innovator 

 

My training split is simple, I'm just toggling between upper body days and lower body days taking one day off each week. So here's my first upper body day and lower body day of the week from this past phase:

 

 

Along with my weight being 200.6 lbs here is my four-site measurement update: 

 

 

 

Remember, I can't do the full biosignature test on myself so I am pinching the 4 sites that I can reach and using those as markers. But with physique, bikini, etc, what it ultimately comes down to is how you look and feel - just like the every day folks. Sure, we may want to be at a certain range depending on the category you compete in, but no one will be measuring you or weighing you up on stage. I am simply using the pinches as a measurement to track progress. 

 

"That which is measured

can be managed."

 

So overall it's been a great couple weeks considering all the traveling I have been doing and all that has been going on. 

 

This past Monday I started a 1-week phase before my peak week training begins next week. I switched back to a GBC style format to hopefully induce even more fat loss. I am still alternating between upper body workout days and lower body workout days; I am just super-setting the exercises. So yesterday I did two different sets of exercises that both included a push exercise and a pull exercise alternating in an "A1 - A2" format. Today, I did the same thing for my leg workout alternating between a posterior chain movement and a quad dominant movement.

 

Also, about 2 weeks ago I started taking some liver support supplements. Anytime you are needing to lose fat around the hips and thighs it's a smart idea to support your liver. Fat around the hips and thighs can be attributed to toxicity in the body and/or an estrogen imbalance. Many chemicals found in our everyday products can be classified as xenoestrogens. When they enter your body they are basically "coded" as estrogens which then must pass through the liver (and kidneys) to be detoxified. Since there are sooooooo many chemicals many of us encounter on a day-to-day basis our livers simply can't keep up and we become overly toxic. Because women naturally have more estrogen than men they tend to be more pear-shaped than men, storing fat around their hips - as well as to help protect babies during pregnancy!

 

If you want to read more on toxicity and how to help detoxify your body read a recent post of mine here titled, "On Your Body = In Your Body".

 

Anyway, I wanted to really lean out my legs these final few weeks so I have been throwing some extra support at them and it seems to be working! I'm definitely ahead of where I was at this time last year! I added in P1 P2 Balance to help both phase 1 and phase 2 liver detox as well as NAC 2-Plex which helps your body produce glutathione. Glutathione is the body's "master" anti-oxidant which helps protect against harmful chemicals, is produced in the liver, and is necessary for optimal liver production. I also have been taking chloro defense with me when I travel and take it before most meals. Since I haven't eaten 100% clean like I would like to be doing this prep I take 2 before every meal as it can help prevent the absorption of dietary and environmental toxins and help remove them as well. It's main ingredient, chlorophyllin, is derived from chlorophyll so it also can act as an internal deodorant for folks who may have bad body odor!

 

And here's a few updated progress pics to keep me honest. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

If you want to donate to MAVS, helping veterans fight PTSD, click on the link here: Donate - MAVS

It's such a great charity and a great cause.

 

So until next week, peak week, be healthy, be mindful and be strong! 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

“Three Ways To Get More Explosive This Offseason” #ICYMI

August 8, 2019

1/2
Please reload

Recent Posts
Please reload

Phone: 949-933-3680
Email: phil@gephartstrength.com