T Nation

'8 Rules for Fat Loss Training' Alternatives?



Though I have been reading T-Nation for several months now, I have not yet had a need to have an account. I made an account to ask a question on Andrew's post but realized new members are in 'probation' and cannot post. I have some questions that I have been meaning to ask Andrew if he or anyone else can answer those, that would be helpful. If anyone is not sure which post I am talking about, its called 8 Rules for Fat Loss Training and can be accessed via the following link: http://www.T-Nation.com/training/8-rules-for-fat-loss-training

Q.1) When Andrew says 3-5 reps, does he really mean just 3-5 reps? That must mean I would be really close to 1RM. I am not 100% but 3 reps... does that do anything?

Q.2) I live in a place where there is snow and do not have access to fields from this months to march. Can I subsitute the lactate and alactate conditioning to something like tabata (4 minute session) how would I make it different for lactate conditioning and alactate conditioning.

Q.3) I cannot do some exercises at my GYM either due to lack of equipment or rules against some of the lifts. If possible, I would appreciate some alternatives. They have been listed as follows:
A) Kettlebell Swing
B) Clean and Press

Q.4) Can I fast two days of the week between the 3 day splits? (viz - Workout on Monday, fast on Tuesday). Note: This is in accordance with the 5/2 diet listed here http://www.T-Nation.com/diet-fat-loss/5-2-fat-loss-diet-for-lifters where I would consume 800 calories in 2 meals spaced by 12 hours, mainly consisting of protein and vegetables. I will consume 1 TBSP of peanut butter 20 minutes before each meal.

P.S: I have been doing the routine - minus the aforementioned exercises and cardio - and I have been happy with it (since I am mainly doing the three big lifts and getting some strength gains) This will def. help me perfect my form before cardio and other things kick in.

Thanks for helping.


Not sure I'd say a set of 3-5 reps is "really close" to your 1RM, but it'll be heavier than a set of 10-12 reps. And, yes, it does plenty. Re-read point number 3 in the article.

Tabatas should work for the alactate session, just pay attention to what exercises you use and how that affects the rest of the training. Short duration, high incline treadmill sprints would also work. For the lactate session, treadmill sprints, jump rope, hitting a heavy bag, dumbbell/barbell complexes, or farmer's walk variations should work fine.

Swings can be done with a dumbbell. As for the clean and press, that's tough to replace, but in that program, just a push press would be fine.

Give it a shot and see how you do. If your performance in the gym starts to suffer, it might not pan out, but strategic "fasting" is popular for some fat loss plans.


As someone who lives in a place that Averages 360" (30FEET) of snow a year (mammoth lakes,ca elevation 8000ft) my suggestion for the Conditioning aspect would be this:

BY A PROWLER ! Push it, Pull it and Puke into the snow if need be.

Cant afford a PROWLER ? By a DeadSquat Bar and take that outside into the snow and cold.

Tibs actually just penned an article on how he prefers the DeadSquat to the Prowler...good read.

anyyway, Where there is a will, there is a way ....


Thank you both for your replies.

Chris would you mind elaborating on jump ropes? I would think that something like tabata would produce lactic acid. What would a jump rope session look like that produced lactic acid?

@killDIRK thanks but I was mainly concerned about the lactate and alactate conditioning outside since the routine suggests sprinting.


Um, you take the rope. And then jump over it a bunch of times. Sorry man, but even I can't bring myself to offer instructions on how to use a jump rope.

Even though I know the article discussed both kinds, don't stress out too much about one or the other. In one session, go hard for 30 seconds or less per set. In the other session go hard for about a minute or so per set.




With jump ropes I meant do I do something really intensive and then mild pace or just jump. Thanks for clearing that up.

Also, my workout sessions conclude at 30-40 minutes. Is that too short? I do not know if I am rushing or not taking enough rest.


You could search HIIT and just do it witha a jump rope. I have one for myself I wouldn't mind giving u.

U may be rushing it. Pace yourself. I think most would agree that there is no silver bullet to how long your training session should last. That being said - I also think most agree that u want to keep it to an hour or hour and a half. After about an hour your cortisol levels start to rise.

For fat burning u dont want to rest too long. So if necessary time your rests periods for first two weeks then you will know. My recommendation is keep between sets no more than 45 seconds and after you complete sets for 1 or two exercises maybe 1-2 min before moving on.

You dont want to rest too long in between sets otherwuse u give a chance for your muscle being worked to recharge all the way - to fatigue muscle need to hit the next set before muscle has time to recover.

Okay lastly - you caught my attention when u said "lactic acid for jump rope" - not sure where u got this but that is not the case. That kind of movement is great for a lot of things but lactic acid buildup ummm no. It will increase lactic acid tolerance but if anything its going to do the opposite. Tabata I dont know too much about BUT If u want to build lactic acid I would start here.


You're overlooking the fact that he's following a specific program that dictates specific rest periods. Based on the program he's doing, 30-45ish minutes seems about right for most sessions. It isn't "rushing it", it's following the plan.

Agreed. It should be as long, or as short, as it needs to be.

Meh, generally, sure, but there's nothing inherently "wrong" with training two-two and a half hours, for example, if that's what the goal-specific program requires.

Yes and no. With peri-workout nutrition (the right carbs and protein during the session), cortisol is basically a non-issue.

Again, you're addressing a guy who's following a specific plan with specific rest periods.

... which is pretty much the way to build strength. But okay.

That's one way of doing things, but it's definitely not the only way and it's by no means the best way.