Tighten Up Your Physique

Inducing body composition changes in a beginner is easy. You get them to clean up their eating habits and begin exercising, and the body will start to change fairly quickly. Heck, a beginner just has to look at a barbell and they’ll start to grow some muscle!

Things get a bit more challenging with advanced trainees, but with the right principles in place, the body will adapt at any level of training.

Case in point is a 29-year old police officer that came to see me recently. This guy has been training for many years and he’s quite strong, but he wanted to lose some fat and tighten up his physique, so I started him on a body composition regimen that was specific to his needs.

Here are some of the results after completing the first routine:

Body Weight (lb)Waist Girth (cm)Hip Girth (cm)Pec Skinfold (mm)Midaxil Skinfold (mm)Subscap Skinfold (mm)Umbilical Skinfold (mm)Sum of Skinfolds (mm)
26, 2016
January 9, 201717280.0102.06.06.410.010.470.4

Keep in mind that the second set of measurements were taken shortly after the Christmas holidays and a trip down south. Most people would regress during that period, but he stuck to the game plan, and the results speak for themselves.

You’ll notice that he lost 10 pounds of body weight. What you don’t see is that he gained 0.1 pounds of lean mass. That means he lost all 10 pounds from body fat.

Most of that weight melted from his midsection. His waist girth dropped almost a couple inches and his umbilical skinfold measurement was cut to less than half.

Now if you take a look at the before and after photos above, not only will you see the difference in body composition, but check out the difference in posture.

Oh, and by the way, all of this was accomplished with no cardio activity. If you do things right, it’s not necessary.

Learn how to do it right…

Last year I presented my Advanced Body Composition Seminar at SXS Fitness in Toronto, Ontario, and I spoke at the Body Transformation World Summit on Periodization for Optimal Body Composition.

This year I plan to release my new book Lean and Mean which outlines a number of fat-loss and muscle-building strategies, and I’ll be giving a talk on the subject at the CPTN Conference in Toronto, Ontario on Saturday, June 3, 2017. Don’t miss it!

Chest and Back Superset

A “super” combo to finish off an upper-body workout involves the standing cable crossover and the bent-over dumbbell lateral raise.

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