OK, for those who are current readers of this site, you know the whole “lose weight without diet or exercise” ordeal is a ruse.
I put that in the title of the post to flag people who may be googling ways to lose weight without diet or exercise. In hopes of steering them in the right direction.
Look, there is no way to lose weight without changing your eating habits and exercise that is safe, healthy, or smart. Losing weight isn’t just something that you do, it’s something that you live. Weight loss has to become a way of life, otherwise you won’t keep it off. 20 years ago, there was a boom in weight-loss techniques. DC Fen-Phen, a miracle diet pill ended up killing people. The Atkins Diet was a joke as a carb-less diet wasn’t sustainable. The lapband/stomach staples/gastric bypass was a big deal, people lost weight, but then they soon put it back on.
Why? Why do people who do crash diets and binge on exercise, or try to do it without either end up putting the weight back on? Because, to lose weight, to keep it off, it’s a lifestyle. You don’t need to eat nothing but salads all the time and walk 10 miles a day. Look, I call myself Fat Buff, because in the bodybuilding community I am fat. But in reality, no, not at all. However, I still eat what people would consider junk food, everyday. But for the most part I eat healthy. Oatmeal, apple sauce/bananas, chicken, eggs, and protein shakes. But then there’s my pancakes, and some bullshit snack foods that are peanut butter based because I love that shit.
Exercise is the key to losing weight, keeping it off, and being healthy. There have been studies done where people ramped up their exercise and ate nothing but McDonalds for 30 days, and not only lost weight, but improved their vitals. Lifting weights. Building muscle. These things are key. These things are crucial.
Why would you want to lose weight without earning it? Does that make you feel good about it? No. Anything worth having is worth working for, and you feel 10x better about it when you do. You work to take it off, you work to keep it on. Quit being so damn lazy and looking for the silver bullet. THERE HAS NEVER BEEN ONE, AND THERE NEVER WILL. Earn it. You’ll be a hell of a lot better off, that’s for sure.
OK, let’s get to the workout, good people. Also, if you follow me on instagram @caliberwinfield, you can get the workout earlier, as I generally post it right after I’m done at the gym. Dig it.
The Super Soldier Serum Workout is a 4 week cycle, for those just tuning in. The first week of the cycle our two beginning compound lifts are going to be 3×3. Figure out what your 1RM is, then go 80% of that. Now, on the first set go 5lbs lighter than the number you came up with, the 2nd set is that number, and the 3rd set is 5lbs over.
Flat Bench – 245×3, 250×3, 255×3
These felt great. I was in the groove, and just felt power in each rep.
Over Head Press – 145×3, 150×3, 155×3
Pretty crisp, but the last few reps on 155lb were a bit of a struggle, but I think that’s expected.
Dips – bodyweight of 250lb x8, w/ 30lbs strapped to me x 5, 5, 5, 5
I remember when I first started training, I couldn’t do a single Dip. I could only do negatives. Just a reminder to those starting out who may not even be able to bench, squat, or dead a plate, or do a pull-up, we all start at the beginning, baby, just keep moving.
Standing Incline Cable Flies – 20×15, 9, 9
these were done till failure.
Standing Dumbbell Lateral Raises Triple Drop Set – 20×8, 15×8, 10×8
I did two rounds, and each set was till failure. For the first set I did them standard, second set I tip my hands up top like I’m pouring out water, and the 3rd I lean forward a bit and bring the dumbbells in front of me. Those work deep in your traps.
Triceps Pressdown – 60×8, 8, 8
Each set till failure.
I’ve tweaked the program a bit. Instead of 5 sets of 10 for the bodybuilding stuff, I go very intense for 3 sets, and take them all to failure. Good times, I say, good times.