More often than not, people want to eat more and at the same time want to lose fat. It is a very familiar case as eat more and also tend to look lean and mean. To accomplish [...]

2. More often than not, people want to eat more and at the same time want to lose fat. It is
a very familiar case as eat more and also tend to look lean and mean. To accomplish
this motive, Eat more FREQUENTLY and lift more REPS. The aftermath of this notion is
the loss of fat and a satiated appetite on the positive.
So how does this work?. First, let us converse about eating more FREQUENTLY. Your
body is adept and fortunately it strives to subsist at all costs. When it comes to eating
more and losing weight, the logic is simple… if your body thinks that it is going to have
to wait 5, 10 or 15 hours for another meal, it is going respond what it presumes
necessary to sustain. To clarify, your body is under an attempt to save fat. When your
body decides to save fat, it stores it on the gut and the rest of the physique for an
adequate supply of energy in reserve (fat) and it does not think you will feed it when fuel
is necessary.
When you eat FREQUENTLY, your body realize that it is going to receive a steady
supply of fuel. This is a big change that disallows the body to save fat. The fat does not
simply fall off; however, the body will stop storing an excess as it knows that you are
going to feed it. When the body becomes aware that fuel is abundant, it realizes that it
does not need to stockpile additional calories in the form of a fat gut. But eating 7 large
pizzas a day, you cannot expect to lose weight. A reasonable caloric intake is
necessary so the frequent meals/snacks will be smaller than that of the person that eats
just Lunch and Dinner; but, the frequent feedings will keep the appetite suppressed.
Following is a sample of how this day may look for you:
-Meal #1: Upon waking have oatmeal and two eggs. If you are watching your
cholesterol just have 4-6 egg whites or another protein source such as cottage cheese.
-Meal #2: For a late morning snack have a piece of fruit and a low fat greek
yogurt.
-Meal #3: For lunch have a carbohydrate source such as rice or whole grain
bread with a lean protein source. You could accomplish this by eating a sandwich or
grilled fish/chicken with rice.
-Meal #4: Small handful of almonds
-Meal #5: Post workout Protein Shake
-Meal #6: For dinner have a lean protein source such as grilled chicken/fish/steak
with a salad or soup. (Notice the reduced carbohydrate load towards the end of the
day)

3. -Meal #7: Protein Shake or other protein source such as eggs/ tofu/ chicken
breast.
At first glance, this schedule may deliver a daunting expression. However, with little
practice, it becomes regular routine. You will notice that if you can stick to this and make
it happen successfully for three consecutive weeks, you will get solid results and be
able to establish the habit as well. That is the most important factor to do with any
eating or workout plan…establish the habit!
The next course of action to get your results for a more ripped physique, is to do more
reps and slash fat. This process is simple though, it takes you stepping up to the plate
and pushing through some challenging workouts. The more you move the more calories
you burn. So as long as you keep your caloric intake the same or less, more calories
burned will result in weight loss. By choosing more sets and/or more reps, and with per
set you will burn more calories per every workout. You will also likely create more
muscle adaptation from the increased workload resulting in a higher metabolism after
the lift and more calories burned sitting on the couch. Both of these byproducts lead to
fat loss. “Lose fat by simply sitting on the couch”- sweet!!.
Another consideration is maintaining the same workout time-frame but crunching in
these extra sets and reps. When you do this, you have to adapt by reducing rest time
between sets. This is going to cause your heart rate to remain more elevated during the
time of workout. Again, More calories are burned in the same amount of time. In short.
Same workout time…more results!.
And how would you actualize this “more reps in same or less time” style of routine?.
It is not appalling to comprehend, if you apply it yourself and is not afraid to break
sweat. Let us take a look at a sample program on the Powertec Workbench Levergym.
Full Body Routine: (Notice that these exercises are all going to be performed in “pairs”)
This mannerof training keeps you moving and burns more calories. At the same time,
careful planning is in place to ensure each muscle is adequately rested to get maximum
muscle gain at the same time.

4. Bench Press 3×15-20 reps (alternating with the following exercise)
Body Weight Squats 3×15-25 reps
Lat Pulldown 3×15-20 reps (alternating with the following exercise)
Standing Body Weight Lunges 3×10-20 reps
Shoulder Press 3×15-20 reps (alternating with the following exercise)
Single Leg Body Weight Calf Raise 3×15-25 reps
Incline Bench Press 3×15-20 reps (alternating with the following exercise)
Machine Row 3×15-20 reps (the transition from one exercise to the next is
quick and simple)
Machine Squat 3×15-20 reps (alternating with the following exercise)
Triceps Pushdown 3×15-20 reps (this is a quick and simple transition)
Leg Extension 3×15-20 reps (alternating with the following exercise)
Standing Machine Shrugs 3×15-20 reps (this is a quick and simple transition)
Leg Curl 3×15-20 reps (alternating with the following exercise)
Ab Crunch 3×15-25 reps
Arm Curl 3×15-20 reps (alternating with the following exercise)
Machine Calf Raise 3×15-25 reps (this is a quick and simple transition)

5. Bench Press
Squat

6. Lat Pulldown
You will notice that the total number of sets is fairly high in this workout. What I
recommend you do for the first 2-3 weeks of the program is to perform 2 sets of each
exercise instead of 3. This drops the total number of sets to just over 30. With very short
rests (basically the time it takes you to move from one exercise to the next) you will be
able to obtain this complete workout in less than an hour, if your conditioning is up to
the challenge. As you become more efficient with the program and get into better
shape, you will be able to complete the full three set version listed above. A workout like
this is specifically designed to help you make dramatic changes in your body as long as
it is done two-three times per week and coupled with the afore mentioned eating
schedule.
So, what iss the take home directive? Eat smaller meals and snacks more frequently.
Eat six or more times a day (I prefer to eat meals/snacks of 150-450 calories with some
source of protein in each). Increase your reps and sets in your workout while reducing

7. the rest time between sets. You will see a spike in intensified training while powered by
the quality nutrition you are fueling up with more frequently. The end result is a leaner,
stronger, and more fitness in you.
Ian Lauer, CSCS
www.ianlauer.com
About the Author
Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning
Specialist via the NSCA (National Strength and Conditioning Association) as well as
Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports
Trainers Association).
Ian graduated from The College of Wooster with a degree in Chemistry with a minor in
Theatre. After graduating, he acted professionally and performed in a number of stage
productions. He went to graduate school and earned a Master’s degree in Acting at
Wayne State University.
Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight loss
program launched fall of 2010, Team Powertec member, and a sponsored athlete of
Team Sci-Fit.

8. Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipment
based out of Los Angeles. Powertec manufactures an entire list of strength equipment
for both domestic and commercial use, from basic weight lifting to look good and live
healthier, to functional training development being used in improving athletic
performance.
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