Don't pretend like you know what you're talking about. Almost everyone wants to lose body fat, and so they start doing tons of cardio, which is a very bad idea. I am not anti-cardio by any stretch of the imagination, but it is a grossly mismanaged entity.

In today's episode, I break this all down for you.

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It's time for project single digit. I am trying to get down to single-digit body fat by the summertime, and I break down exactly how I am going about it so you can come along for the ride if you're so inclined.

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It was kind of a long one today, but that's ok. I talk about culture, music, grappling, UFC, and, most importantly, the right way to approach fat loss. You can't sacrifice your progress for the quick fix because that will only make things worse for you in the end. Listen or watch to find out why.

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I don't want you to waste time or energy on the thousands of things that don't matter, mainly because there are only about five things that really do.

In this episode, I cover

• Diet...finding a caloric set point to meet your goal, macronutrient breakdowns,
• Training...an optimal training program and how to structure it.
• Supplements... the rare supplements that might be worth your money.

Whether you're just getting going or a seasoned vet, this podcast will help. I promise you.

Do me a favor and like/subscribe so that I can be happy.

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I don't think I am going to shock anybody by telling you that alcohol consumption is not an ideal choice for your physique or your performance. There is a world where they can both happily coexist, and I am going to break that down in today's episode.

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Your biggest holdup is a lack of structure and not a lack of discipline! Watch and learn, please.

Movements should be a combination of

1. A lower-body Squat Movement
   -squats (back or front or goblet)
   -lunges
   -split squats

2. A lower-body Hinge Movement
   -Deadlifts (RDL, Conventional, One Legged)
   -Hypers
   -Good Mornings

3. A Vertical Push Movement
   -Overhead Press (Dumbbell, Barbell, Machine)

4. A Vertical Pull Movement
   -Chin Up
   -Pull Up
   -Pulldown of Different Grips

5. A Horizontal Push Movement
   -Bench Press (Dumbbell, Barbell, Incline)
   -Chest Press Machine
   -Push Ups

6. A Horizontal Pull Movement
   -Rows (Dumbbell, Barbell, Machine)
   -Bodyweight Rows (bar or rings)

Pick 1 or 2 from each category to mix into two or three workouts a week. Do one from each category every workout and always push to get a little more weight or one more rep.

Good lean proteins with every meal and mix in high-volume carbs (typically sources with lots of fiber)

A good place to start is 12 calories for every pound of total body weight. Example, I'm 175 lbs. 175 x 12 = 2,100

GO GET EM' TIGER!

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Who doesn't love some good, conclusive, scientific proof to back up what you've been saying for a while? That's exactly what I'm bringing you on today's Work in Progress. Less frequent, but very intense bouts of resistance training, mixed with a whole lot of low-level work, is the way to go!

Do me a favor and like/subscribe so that I can be happy.

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In the last episode, we built the programming house; now we will focus on interior decorating.

Do me a favor and like/subscribe so that I can be happy.

All of my amazing E-Books are right here https://meatheadsalvation.myshopify.com

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patreon.com/user?u=2666345

If you want the single best training program available, get it right here.

https://marketplace.trainheroic.com/workout-plan/program/catherwood-program-1729105989

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