Being too fat is a continuum or a scale where morbid obesity is at one end, and being completely ripped lean is at the other. This is not something new, it's just a different perspective. You could have a 60kg lean body mass consisting of muscle, bone, and organs, which, is either covered by 4kg of body fat, and you'd be classed as shredded, or, be covered by 40kg of body fat and be classed as obese. Losing body fat is often peoples main goal, and as you start to get leaner you move along the continuum from obese to ripped.
Most people tend to cheat and swing through the back and shoulders in order to move too much weight, and by doing so, you fail to engage the arms fully. Take your time in each rep, use a full range of movement and finish each lift by contracting hard against the weight at the peak of your lift. Try to avoid your arms losing tension at either the top or bottom range.
How can we stop this craziness and go back to squatting 200kg for reps I hear you ask... Simple sit less! ha ha, well not so stupid... but, there are also a few things that can help get you back to having a healthy spine.
In order to function as animals we must consume some protein. Proteins literally are the building blocks needed for all physical parts of our bodies. This ranges from skin, hair, nails, nerves, enzymes, antibodies, blood, muscle....everything.
As you can see there is nothing glamorous about getting super lean, it isn't even that complicated and I promise this is what I actually do and what my clients will do. It is all about your start point, pure determination, and consistency.
This next bit may mean you stop reading right now because the real truth is, there is no 'best' way. There are various methods you could employ that would optimise your training that may suit you more and would allow you to achieve your potential. With that conversation stopper, let me explain the mandatory requirements you need to attain to make some substantial muscular gains.
I have a training company where I'm qualified to teach people how to be a personal trainer or fitness instructor. Arrogantly, I've scoffed at the content of the course as it is very basic and have always thought it doesn't teach you very much
Train low and compete high. No, this is not some kind of mood or drugs related reference, this is a method that has been used by athletes since the dawn of time. There is a reason that elite athletes have great body composition and fitness levels. It is the simple mastering of periodizing food around their training for the best response.
The main issue is that most people don't know what they're trying to achieve let alone how to eat. Eating for fat loss is different to eating for health. You may think getting ripped and lean is healthy but I can assure you when taken to extreme levels it is anything but.
I don't want to get into a long rant on the efficacy of the multitude of supplements out there so, here is the low down on my top three supplements that I do think have positive effects and scientific backing.