Got Built?

Eat less and move more
- A very basic read to get you started

Carb cycling made easy
- Carbs are yummy, but they make some of us hungry. Many of us turn to lower-carb dieting strategies to control appetite, but find it limiting. The answer: cycle high and low carb days and use weightlifting to make it work for you. Read this article once you’ve worked through the little exercise in “Eat less and move more”, above.

Basically, training
- A simple, balanced, and effective lifting and cardio plan to get you started - or keep you going when you’re too busy to think!

Keeping it going-the evolutionary process of fat loss
- Stuck trying to drop those last 10 pounds? This might help you understand why.

Baby Got Back
- Where it all began. My take on Ian King’s four day workout split, which incorporates vertical and horizontal planes for upper body work, and quad dominant/hamstring accessory and hamstring dominant, quad accessory work for lower. Heavy compounds as 5×5s, accessory work as 3×8-12. If you’re new to lifting, maybe start with Basically, training for a few months until you’re more conditioned.

How to do cardio if you MUST!
- HIIT (high intensity interval training), hill repeats (aka HELLS!), steady state. They all do something useful. But let’s face it - cardio sucks. This protocol eases you into your first month - and is built around Baby Got Back and carb-cycling. That’s right, one-stop, open-source fitness, and you read it all here first!

Superior(ity) Complex(es)
- Circuit training promised us the world: stronger muscles and a leaner body, all at once. The problem, of course, was that circuits were inappropriately used as a substitute for heavy, low-rep strength training. Keeping the heavy stuff away from these metabolic complexes gives you the best of both worlds.

8 seonds of Glory (8 seconds of Doom?)
- 8 second sprints with 12 second recovery periods. I’m nicknaming it “8 seconds of glory” and you build up to doing these 20-second cycles for 15 minutes in total.

High Intensity Interval Foreplay
- Although many athletes use sprint intervals as part of our conditioning, it’s a relative newcomer to “mainstream” fitness; outside of bodybuilding or athletics, not THAT many people do it, and fewer still really know how to prepare for an activity that switches rapidly from eccentric to concentric contraction. Perhaps more for this than for any other type of activity, proper warmup and stretching is key to both optimal performance and injury prevention.

Get bent - My adventure into the land of bendy-holdy technology*
I’ve wanted to learn how to do the splits for a long time, but never got around to it, for some reason. My friend Kate is a ballet instructor in Australia. I asked her to help me work out a simple plan to ease into the splits, and she very kindly obliged.

Mmmmm Fat!
	My love for fat knows no bounds. This article will give you a little background on fat-related jargon: fatty acids, triglycerides, cis and trans fats, saturation (saturated, monounsaturated and polyunsaturated), how much of the stuff to eat and how much of each. More >>

Get Built - my WannaBeBig columns
- My (almost) year as monthly columnist for WannaBeBig.

Wanna see some sample programmes? Look here to see some examples of how others integrate their diet, lifting and cardio.

• Moe - 5 kids, lost almost a hundred pounds on her own, watch her get LEAN here!
• Lisa - After having interrupted her fat loss plans to have her third child, here’s how she’s losing the baby weight.
• Dree - A long slow cut for this fit mother of three. We’re hoping to diet her down slowly and keep her healthy-lean until the spring, when she’ll probably start sniffing around for contests!
• Josh - My jacked young male friend diets down for contest lean. We’ve got him started here with a PSMF (Protein Sparing Modified Fast) to kick-start his fat loss so he’s not doing 2 hours of cardio a day when he’s three days out!