The 5-Step Process for Losing Fat FAST

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Here’s what we’ve got for you today: 

• Coach Joe Bennett’s five-step process for fat loss 

• How “maingaining” can help you put on mass without gaining fat

• 8 bench press variations to try next chest day

TRAINING TIPS 

5 Fat-Loss Strategies 

The new year is here, and that means you’re probably looking at the scale and wondering how you can make that number staring back at you a bit easier to digest. But with so much conflicting weight-loss advice out there — should you focus on cardio or cut out carbs? — it’s easy to feel overwhelmed. That’s why Joe Bennett (a.k.a. “The Hypertrophy Coach”) has broken down fat loss into a simple five-step process.

In the article below, Bennett teaches users how to increase their energy expenditure and reduce food intake properly, all while emphasizing the importance of understanding maintenance calories. He also highlights how incorporating refeed days or diet breaks can support metabolism and enhance long-term results. Follow this straightforward five-step approach to set yourself up for fat-loss success this year!

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TRAINING 

Maingain in the Membrane

On the flip side of the weight-loss argument are the countless lifters following a bulking phase during the winter months. And while this approach will often get you the muscle gains you want, it can also lead to some unwanted fat that comes along for the ride.

Fear not, because it is possible to gain muscle without packing on fat — and in the article below, we break it all down with an explainer on “maingaining.”

Maingaining focuses on maintaining caloric intake while adjusting macronutrients and workout routines to build muscle without increasing body fat. Bodybuilder Eric Janicki weighs in on this approach, sharing his perspective on maingaining versus traditional bulking. He explores topics like dirty bulking, ideal body fat levels for bulking, and the optimal caloric surplus needed to build muscle while effectively minimizing fat gain.

WORKOUT 

Bench Press Plateau Busters

The bench press is often seen as the ultimate test of upper-body strength. However, if you bench long enough, chances are you’ll eventually hit the dreaded plateau where your progress stalls with no end in sight. 

One of the best solutions for this is to incorporate effective bench press variations into your routine so you can break through the iron ceiling and continue to build strength. In the article below, we’ve compiled a list of eight bench press variations to help you push past stagnation. We take you through popular choices like the Swiss bar bench press and floor presses while also touching on grip adjustments and other technique tweaks, such as pauses and partial reps. 

These variations target different areas of your chest, shoulders, and triceps — the key muscles responsible for powering a strong bench press. Get a full rundown of these techniques and take your upper-body training to the next level! 

THE DROP SET 

Get Yolked 

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• Fiber improves gut health, digestion, and overall health parameters — but can it be absorbed by your body? Dr. Norton settles the soluble vs. insoluble fiber debate. 

• You must pull your entire body weight from the floor to complete an inverted row. This is how to do them correctly with variations, reps, and sets.