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

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:

Lower Body Workout 1