So here it is, the secret to body transformation from your rogue trainer...
First, the secret to muscle gain, which is not just for the fellas (for women this equates to shape and tone), is sustained tension across key vectors of movement. The two most essential vectors - likely covering over 80% of your total needs - are the push and squat vectors. For a detailed breakdown of all vectors and applications, please visit that chapter.
For those looking for practical steps you can implement today, keep reading!
-Pushups - To failure
-Plank - 1 minute
Now, the other half of the equation...nutrition. The secret to rapid fat loss (without a loss of lean muscle mass) is to control your insulin response, a hormone that largely dictates where energy gets stored in the body, if at all. This too, is a very simple, minimalist hack, namely:
-Eat veggies (lots) and meat, fish, or eggs ONLY.
-The only time you may add carbs (complex carbs (like whole grains or yams) or a piece of fruit) is in the meal following your workout.
-If you’re not sure if you can eat a certain food, or not sure if a food is actually a vegetable...DO NOT EAT IT. Period.
You’ll become tomorrow what you do today!
And we're one step closer to becoming weightless!