Hey Chad – I lost 7lbs! But I am confused about measuring body fat %. There is no doubt I’m tightening my belt based on where my pants sit on me, but when I use any body fat calculator site it asks for my waist and weight. Before I was 188 and 36inches = 21%. Now I am 181 and inches = 21%. Does this mean I’m losing all muscle? But also I notice I need a smaller size pants. I’m confused about my results? If you plug in Tre’s results (the september 12th post), its the same, he lost 9lbs but no body fat %.
One of my favorite corrective exercises to improve overhead mobility is the elbow wall walk. The benefits of this exercise are numerous, but there are three primary goals when you do it correctly. First, it activates the shoulders’ external rotators, which helps pull the head of the humerus into its ideal position. Second, the exercise activates the serratus anterior, a muscle that’s essential for upward rotation of the scapula. Third, the elbow wall walk teaches your client to reach overhead without extending the lumbar spine.
To get ripped fast you need extra calories floating around your bloodstream, and it is important you don't get too many from carbs. Only eat carbs before and after you train to give you the energy to exercise and replace the energy you'll have lost during training. Bracket your "Get muscle" workouts with a protein shake to get easily absorbed protein at the time when your muscles need it most. On your rest days revert back to the "Get ripped" meal plan to ensure you're not porking up, but still getting enough nutrients to grow only lean muscle.