Burning Fat: How to Achieve Single Digit Body Fat!
Posted by Billy Beck III · 27 Comments
JB Glossinger of morningcoach.com has set two goals: 1. To be one of only 100 Black Belt in the Israeli Fight Discipline of HaganaH. and 2. To achieve 5.5% body fat at the age of 41!
Two challenging goals to say the least. That’s what JB is all about. He also knows he needs to recruit high levels coaches. He always goes for the BEST. Mike Lee Kanarek who is in the Black Belt Hall of Fame and a former Israeli Commando. Billy Beck III has been awarded the title of World’s Best Personal Trainer and has a client list that would impress anyone. Check out the video to get a taste how to achieve extraordinary results. The video is filmed is at BB3 Personal Training & Performance Center in Weston, Fl.
hey billy…i need some help
. basically im 15 years old and for a few months ive been doing weight training and cardio and have seen some results but not a lot. Could you give me some tips on a good cardio and weight training workout so i can lose fat and build muscle? If possible then keep in mind that i only have dumbell weights at home with the max weight on them possible being 8.5kg. Thankss
Hey Joseph! congrats on getting start so young. That is one of the best decisions anyone can ever make. I honor you for that. At your age you must be patient. It does not come over night but if you are relentless in your pursuit of physical greatness then you will achieve just that. Here are a few tips…
1. To get results you must focus on what I call the 3 Pillars of Power: 1. Mental Conditioning 2. Physical Training 3. Effective Eating
2. Drink at least 2 liters of water per day minimum. Water is your main ingredient. When its scarce your ability to burn fat and build muscle is limited.
3. Don’t eat junk…eating candy, pizza, fast food and other food of that quality will destroy results. Also, it drains your energy so you end up training as hard as a ballerina in a hammock.
4. Challenge your body!!! Challenge creates change. Most people go through the motions. It is imperative to focus on each rep and squeeze every last bit out.
5. Focus on BASIC FOUNDATIONAL MOVEMENTS like Squats, lunges, push-ups, dips, pull-ups, overhead presses, Dumbbell presses, Dumbbell rows. These movements generate more results than others.
That should get you started. Keep learning…make it a study….become a master of your body and mind. That’s what it takes. Discipline.
you can do it Joseph!
Thanks for the info Mr Beck
I’ve been researching on workouts for teenagers like me and I came across a workout on a website called scoobysworkshop.com. Here it is:
Bodypart Exercise Number sets Number reps
chest pushups 3 8-15
dumbbell flys 3 8-15
dumbbell press 3 8-15
lats pullups 3 8-15
dumbbell rows 3 8-15
abs crunches 3 8-15
biceps sofa curls 3 8-15
triceps dumbbell
french press 3 8-15
This guy said to warm up with push ups and light dumbell rows for 5 mins first. He also said just to do this 2 – 3 times a week but do cardio every day. He didnt include a leg part in it because he said that the cardio can provide this and since i am a teen playing sports will help my legs as well. I thought for the cardio as well as playing sports which i like to do i could also do that sphinx cardio workout. What do you think?
If you want the link to the page here it is…he even provides a video demonstration for the workout – http://www.scoobysworkshop.com/teenworkout.htm
Thanks again Mr Beck
Hey Joseph!
Overall, the program is basic and does a good job of with the rep range. Here’s a few modifications to make it better.
1. Add legs. Training legs via cardio only will not create the leg strength and power necessary for optimal performance.
add in Walking lunges and squats. Begin only with your body weight and maintain a rep range of 15 reps per set. Once that is no longer challenging then add some resistance.
2. I would add in a rotational movement like a wood chop for the obliques. The program described is typical of a bodybuilder and not an athlete. The problem is that the exercises train through one plane of motion…forward. In sports and in life you move through multiple planes…forward, backward, side to side, etc.
3. be certain to eat high quality foods every 3 hours and drink plenty of water. Avoid processed foods and drinks as much as possible.
Keep me updated on your progress!
Train hard Joseph!
BB3
Thanks Mr Beck
one quick question when lifting should I lift slow or fast?
Hey Joseph!
Great question! Should you lift slow or fast? The speed at which you lift and lower a weight is referred to as “TEMPO”. It just like sets, reps, rest periods, exercise selection is a training variable. For optimal results, it is best to vary between slow, moderate and fast tempos. As general rule is to lower the weight slowly and lift it explosively. Lowering the weight (eccentric) will put 50% more tension on the muscle fibers than the lifting phase (concentric). Thus, lowering a weight in a slow controlled manner (3-5 seconds) is an effective strategy.
I suggest changing the tempo every week progressing from a slower tempo (5 seconds down 5 seconds up) to a faster tempo (4 sec. down 2 sec. up) to an even faster tempo (3 sec. down 1 sec. up). Try it out! you will see an improvement in strength within a few weeks.
Thanks alot Mr Beck. I’m now lifting 3 times a week and doing cardio 5 or more times a week and hopefully all this hard work pays off
Joseph! Hard work always pays off. Keep studying and training hard! It’s only a matter of time now!
Thanks Mr Beck
results are coming but for some reason my lower belly region just never seems to improve! ANy tips? THanks
Another problem to quickly add is that when I eat sometimes I tend to feel extremely bloated…any help? thanks
Hey Joseph!
to answer your question regarding losing lower abdominal fat: Where you store fat is an indicator of a hormonal imbalance. In this case, cortisol. Cortisol is a stress hormone and is affected by many things including physical, mental and emotional stress. Looking at what you have told me about being bloated there it is likely that you have low stomach acid. This not only causes bloated but incomplete digestion that can cause inflammation and food allergies. Inflammation and food allergies create a stress response and the release of cortisol. Low stomach acid is extremely common. In fact, over 90% of the client we have tested have an imbalance in HCL. For more info: http://www.livegreatly.com/?s=stomach+acid
Great question Joseph! Just a FYI! I will be out of the country for a few weeks and I won’t be checking e-mail until i get back. If you have questions I will reply as soon as I get back.
Train Hard and Eat Clean!!!
So regarding the enzyme/HCL article, I have betaine hcl tabs at 600 mgs/tab. So my max dose would be 2 tabs/meal right? I’ve taken as many as 4 but not gotten any burning feeling at all.
Thanks,
Ian
Yes, 2 would be your max. If you did not feel anything at 4 (2400 mg) then it will take some time to stimulate HCL production. Here are two options to speed the healing process and improve nutrient absorption.
1. First thing in AM on empty stomach squeeze juice of 1 lemon into glass. Add 4 oz. of filtered water. Drink each morning. This stimulates the natural release of stomach acid. This method has been around for a long time and I have found it effective.
2. Add a high quality form of B-vitamins. Since B-vitamins are needed to produce stomach acid, a deficiency will hinder digestion. Both my clients and myself use either a multi-vitamin like Complete Male or Complete Female or a B-vitamin liquid complex called Max Stress B from Premier Research Labs. If you would like to give these a go then e-mail Tim Clinton at Tim@billybeck.com and he will hook you up.
Thanks Billy, so regarding the “burning” and “shot of hot coffee”, would the burning be in the stomach or the esophagus?
Hello Mr Beck. Quick question. Which targets belly fat more running on the treadmill or using the stepper? Thanks
Hello Joseph!
Which burns more belly fat the running on the treadmill or the stepper? Great question. The answer has less to do with the mode (running vs stepper) and more to do with INTENSITY. The more challenging, the more demanding the exercise is the greater the calorie burn. In terms of burning specifically belly fat, I suggest you perform intervals to prevent excess cortisol production. Excess levels of this stress hormone can cause more fat to be stored in the abdomen area. 30 seconds intervals of high intensity (whatever is challenging to you) paired with 90 second intervals of less intensity for 20 minutes is a good starting point for most people.
Remember to effectively burn fat and achieve a lean body (and lose belly fat) it is critical to combine an effective eating plan with a resistance training and cardiovascular. In addition you must not only train the body but also the mind. Mental conditioning keeps you on course and inspired to train at the level needed to achieve long term results.
Keep me updated on your progress Joseph!
BB3
Great question Ian,
It can be either one and occasionally it is experienced as a “bloated” feeling post meal.
Hello again Mr Beck
results are great so far and I feel more alive than ever.
Now though I’m looking to put on muscle and since my treadmill is faulty I
was wondering if with of course proper eating I could do weights then 10 minutes
of running up and down the stairs. This way I’m not doing too much cardio to hinder
Muscle growth but enough to still stay slim and carry on losing the remaining stomach
fat. Am I right in thinking this? Thanks
That’s Great Joseph! Since your goal is to build muscle without adding fat then opting for a lesser duration, higher intensity protocol would work nicely. Here’s another protocol that works well during hypertrophy training: 20 seconds KILLIN followed by 10 seconds of CHILLIN. Basically after you are warmed-up you will go all out for 20 seconds then rest for 10 seconds. Repeat this for 4 total minutes then cool down gradually. This protocol (20:10) was popularized by Japanese Strength Coach Tabata. Keep it going brother! The best is yet to come.
Wow ill be sure to try that! Thanks so much
BTW do you recommend weights or cardio first for muscle growth and fat loss? Thanks again:)
Oh and what does hypertrophy training mean?
For muscle growth weights first then cardio.
Hypertrophy simply means muscle building. Sorry about that brother!
Oo thanks a lot Mr. Beck
Hey Mr Beck..I’ve been doing one body part a day routine for muscle growth but I was wondering if doing multiple body parts a day is better for muscle growthand if so could you possibly give me an example of a multiple body part routine using only dumbells and a bench
Hey Joseph, you can build muscle with either a one body part a day routine or a multiple part a day routine. The key is to change your approach. For example:
weeks 1-3 Rep Range 10-20 reps per set
Day 1: Quads and Hamstrings
Day 2: Chest and Back
Day 3: Shoulders and Calves
Day 4: Biceps and Triceps
Weeks 4-6 rep range 6-10 reps per set
Day 1: Legs
Day 2: Chest
Day 3: Back
Day 4: Shoulders
Day 5: Arms
Be sure to use primarily Compound movements that recruit a high degree of muscle fibers and spur the release of anabolic hormones, Stick with squats, deadlifts, presses, rows, pull-ups, dips, etc.
How many sets do you recommend I do for each exercise and would the number of sets change when switching from multiple body parts to a single body part a day?