I know you are interested in new ways to get fat loss results even faster.

While it is a long term process, their are small things you can do to dramatically speed up your fat loss results.

My buddy Kyle from the The Art of Physical Fitness Show interviewed me the other day and I wanted to share this with you.

Restriction is NOT the answer!

Enjoy the video above where I talk about hip pain, intermittent fasting, why strict diets suck and are not needed, metabolic flexibility and much more!

Let me know what you think!

Rock on

Mike N

I’ve had several questions about what I am doing in my own training, so I thought I would drop a short update here.

Keep in mind, this is geared toward MY goals, and your training will probably look different since you have different goals, and that is the way it should work.

As you know, my schedule is nuts late due to teaching 2 classes at the University of St Thomas and teaching 2 different classes for Globe University, work, training and nutrition consulting for clients (who are the best ever and doing awesome) and research. Trying as hard as I can to get this crazy PhD wrapped up, but the data is not working out. It will be finished though and I am did not invest 6+ years and literal blood, sweat and tears into it to stop now. I will finish it!

In short, I dad to drop a few sessions more than I wanted due to lack of sleep and literally no time as many days I was up at 5:50am teaching, work, train, prep for the next day, fall into bed, rinse and repeat!

Sounds like I am complaining but I am not and just trying to be more realistic with my stress levels and what I can recover from. Opted to nap in my car for 40 min instead of training a few times–heresy I know to most hardcore people but I’ve realized that I can’t solve every issue with more coffee and metal music Still tracking recovery metrics such as AM heart rate, AM weight, Heart Rate Variability (HRV), protein intake, caffeine intake, and sleep (quality and quantity) and a few other new things.

Having said all of that, most times I get in 5 days per week still training.

Recent PRs

Main goal: Farmers Walks 200 lbs per hand for 200 feet at once.

Getting close, but weather has been an issue lately here in MN with rain and friggin snow!

I found that doing farmers walks on even wet asphalt is harder than I though! Still got 175 per hand x 200 feet, many repeats at 100 feet too. Working to bring my grip up to hold on to them for the entire time (about 45 seconds to do 200 feet).

Farmers Bar Deadlifts

490 lbs (total) for a single last week.

April 1 it was 390 lbs x 1, so pretty happy with that, even though I only trained them a handful of times. I guess carrying weight for distance has a nice positive transfer to picking up heavy shit. Go figure!

Dinne Stone Training

Took about 2 months off from direct training on it to work on grip and overall
“core strength” via farmers walks. Figured it should have a nice positive transfer to Dinnies and I was right.
Pulled 555 lbs x 2 (300 lb front and 255 lbs rear)

Other random stuff

Working on more ring work and can finally go inverted on a daily basis without feeling like the world is spinning for minutes afterwards.

Front Lever Practice

Jefferson DL w Eagle Loops at 615 x 1

Even though I was not directly working on it, I will take it

Good times and onward and upward! What are some of your recent PRs (personal records)? Post them in the comments below. Remember, the exact numbers are not important. What is important is that YOU are getting better than your old self!

Rock on
Mike T Nelson

I know you are like me and always looking for the best way to get leaner and stronger, but don’t want to be bored out of your skull in the process.

Is is possible to do all 3 at once? Yep! Sounds insane and impossible, I know, but it can be done! How?

Find out below Leaner, Stronger, and Have Fun? <–find out how

I’ve been doing this for 3.5 years now and it is my go to when I feel like I am a in a bit of funk and just don’t want to do anything.

Even after the first few reps, 95% of the time I feel much much better.

My clients love it too and I was just talking to one of them about it this past Saturday night – I know, I know, I am geek and talk training on a Sat night, but I did get out to a concert that night still which was fun.

Ok, where was I now. Oh yeah, fun!

This type of exercise is tons of fun.

What is this fun exercise for crazy results you speak of?
Fun Exercise For Crazy Results <—find out here

I highly encourage you to give kettlebell juggling a go. A source that got me started is from my good friend Logan Christopher.

He is offering The Definitive Guide to Kettlebell Juggling 2.0 at a crazy low price.

How low?

How about $1

Yep, 1 George Washington

What is the catch?

After Tuesday Nov 13 at midnight, the doors close for several months and the crazy $1 offer will also disappear for good (just like any boredom you had with exercise before).

Go here Crazy Results at a Crazy Price! <–this is crazy

This is a no brainer and George Washington approves. I heard him say it. Really I did! Ok, so maybe my ears are still ringing a bit from the concert.

Rock on
Mike T Nelson

PS -Why not have fun while getting in the best shape of your life?

You get all 21 Modules on Kettlebell Juggling.

You get the Kettlebell Games.

You get the Crush the Rankings Videos.

You get access to the Private Kettlebell Juggling Community.

You get the bonus interviews

You get the Workout Guide.

All for only $1, so start today!

Seriously, I love me some KB juggling and have holes in my front
lawn to prove it

Crazy Results at a Crazy Price! <–ends very soon!

Image from STACK magazine and Daveandcallie.blogspot.com

Everyone is looking for a research proven way to add lean muscle, and rightfully so! The more lean muscle you have, the more fat you will burn also!

Today I have a brand new article at STACK Magazine that features a very simple tip to do just that – add more lean muscle with protein.

Check it out below

How Protein Makes Muscles Bigger <—click here to share (and thank you in advance)

This is my very first article there and if you can do me a huge  favor and spread the good word by liking it there and posting on Facebook and the Twitterz too; I would really appreciate it.  When you get to the article, hit the like button too!

Simple, effective, easy, and research proven -time to spread the good word!

Rock on
Mike T Nelson

PS – the article indicates that I graduated with my PhD, but I am  not quite there yet (and it may be changed by the time you read this). Thanks again to all of you for your amazing support as it is deeply appreciated! Spread the good word!

PPS – you can even pass this on on your friends at Planet Fitness

George Hackenschmidt, circa 1900

I get a ton of emails and question and while I try to get back to as many as I can. it reaches a point where it becomes unsustainable. Plus I am only helping one person at a time, so I decided to post this Q and A of some awesome fat loss and lean muscle gain questions for all of you.

They are a bit random, but these are questions I get all the time and I want to help dispel all the crap information that is out there in the process.

Sit back, read on, and enjoy  -Mike N

1) Lifting for fat loss: If fat loss is the priority, should the main goal of weight lifting be to preserve muscle tissue, not grow it. (in terms of bodycomp,strength would presumably increase for an beginner or intermediate trainee)?

What will grow tissue is the same thing that will keep it.

2) Steady Cardo: We know high intensity interval training has all those magic benefits but if you’re already hitting the weights hard, intense sprint work, KB work feels like a lot to add. Do I man up and make time for more intense interval work?

It all depends on how you do it and your outside stress level and recovery (sleep, nutrition, etc). Most can add more though

3) Or would you support easy jogging/walking to compliment hard weight lifting sessions 4x per week?

That can work, but my preference is to add lifting first. Some lower intensity work can help parasymp recovery thought (as measured by HRV)

4) Which brings me to “Catabolism”

Do we truly know a lot about catabolism or is it a mystery? I see people promoting the idea of NOT eating right after a workout if the goal is fat loss. Give it a couple hours and then eat to maximize the fat burning effect. It is quite hard to study in the lab, so there are not many acute studies and I am using catabolism here in the bodybuilding way of muscle breakdown,.
we must also remember that the effects of food post training are probably dampened a bit since other hormonese are high. For example, GH normally goes up when insulin is low (fasting) but post training GH can still be high even when insulin is high.

5) The Hodge Twins had a video where they quoted a stat that the body wont start metabolizing muscle for 48 hours which contradicts other stuff I’ve read.

I have no idea who they are. Should I know about them? 48 hours is pretty accurate. 32-72 hours is the range, but we must keep in mind that the body is constantly tearing down protein AND building it up. Stu Phillips showed that strength training, even when fasted, is an acute ANABOLIC event (via MPS), but we can further increases this with protein post training. My bias for most is pro/cho pre training, only whey protein post training (20-40 grams) and then a normal meal if fat loss is the goal.

6) How critical is it to get that protein shake in within 30 minutes? Thinking of doing BCAAs only for a couple hours after training, then eating.

Not that critical based on the current research. I do into detail on this in my upcoming Advanced Metabolic Flexibility Fat Loss Lean Muscle Gain E-Class. Protein synthesis is upregulated for up to 48 hours.

7) I’d love to learn more about this topic if you have any resources you could point me to.

Get on my newsletter list if you are not already on it for advanced notice for the next e-class and I will give you 6 Fat Loss Videos for FREE

Currently I am fasting from food and drink during daylight hours was thinking about getting some weight lifting in or an easy jog but I don’t want to lose muscle.

Depends on how often you are fasting and what you are doing for strength training. My preference is to have my clients/athletes work up to 1 longer fast of 24 hours once a week and long term still strength train on those days. Even fasting for 1 day will not result in noticeable muscle/strength loss.

Think of it this way, if you teach your body to fat for a fuel (ala metabolic flexibility), why would it want to burn the walls down (structural protein) just to heat your home? Some people have worked with lately think that if they fast more frequently or for longer periods it is even 3Xs better and that is NOT the case. Don’t be afraid to fuel your training on the days you are working hard in the gym.

8 ) Any thoughts on fitness while completely fasted (No bcaas, fluid or food of any kind)

See above. While I think BCAAs can be effective and have their place, once your body is efficient at burning fat they are not needed. I do a vast majority of my 24 hour fasts (hat tip to my boy Brad Pilon) with just black coffee, green tea and water.

Let me know YOUR thoughts by posting a comment below. I want to hear from you!

Rock on
Mike T Nelson

Enroll Today for Our FREE 6 Part Fat Loss Video Training <–click here