10/23/2019 - You CAN lose fat while gaining muscle, BUT it takes the right plan. In this episode Matt and Jake break down the 5 principles of fat loss as laid out by James Linker of Shredded Sports Science (YouTube link below) with tips for making it work best for you. The 5 principles are: 1. Caloric deficit2. Adequate protein3. Adherence to eating plan4. Resistance training5. Further exercise for deficit0:00 - 2:40 - Intro4:00 - Visiting Bobby McGee, the best running coach in the world7:10 - You work for YOU, not your coach8:50 - Peer pressure in group classes9:50 - Energy System Development (ESD)11:30 - Jake wants to build muscle and lose fat13:00 - The 5 principles of fat loss13:10 - Principle 1: Caloric deficit13:20 - Principle 2: Adequate protein15:30 - Principle 3: Adherence to eating plan19:50 - Principle 4: Resistance training22:00 - Move more, feel better23:20 - Volume vs. frequency training24:20 - Do more total body training25:30 - How many reps should you do?27:30 - Train postural muscles more frequently29:50 - Time under tension - Eccentric, isometric, concentric39:20 - How strength training helps you lose fat41:25 - Strength moves to do every day47:15 - More isn't always better/How long to train51:50 - Principle 5: Further exercise for deficit53:40 - HIIT isn't what you think it is55:55 - LISST - Low-intensity steady state training1:00:00 - Maintaining exercise posturependolatraining.comEmail the show: [email protected] Jake: [email protected] Sports Science: youtube.com/channel/UCXrqErU_TjqiHAHJkzITAvg

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