T Nation

Staying Lean

  • Morning fasted and/or evening walks
  • H.I.I.T.
  • Complexes (or the Tabata method)

Which did u guys find to be better at keeping bf levels at sub 10%?


I prefer 400m intervals ala Running Man. It could be because I like running in general and have done some sort of it for many years now, albeit not at a competitive level.

Walks are a nice addition, I do them 3 or 4 times a week before going to bed. As a stand-alone, they aren't very effective, though.


Weighted chins and dips..

  1. Diet/nutrition.

  2. Short, but intense conditioning workouts 2-3 days a week (a la Ross Enamait - Warrior Challenges, Interval Training, GPP or Strongman conditioning).

  3. Two "max-effort" strength workouts each week; one for upper body and one for lower body (a la WS4SB).

  4. Optional: One upper body "repetition" day (a la WS4SB).