The three fundamentals for strength and fat loss outlined in this article are:
1. Loaded carries for strengthening the whole body, fat loss, and building work capacity.
2. Unilateral training for unilateral strength, fat loss, and equal stability on both sides.
3. Don’t push through pain because it can cause more damage, push back the healing process, and you can always train around an injury.
As long as you’re consistent with these three, you will make tremendous progress. Now, lets look a little deeper..
Fundamental #1 Stop pushing through pain.
Training through pain doesn’t gain you any awards, doesn’t make you tougher, but it does put you in danger of really, really hurting yourself.
There’s no need to train through pain.
You’re better off, working around your injury and recovering fully, then putting yourself in danger of getting seriously hurt.
There’s always a way to train, you just have to work around what hurts.
If your shoulder hurts, avoid pushing movements.
If your knee hurts, do more hip dominant movements.
Here you can check out an article I previously wrote about training around injuries.
This will give you the ability to still get strong, put on muscle and lose fat.
Next time you go to train with pain, be smart, think about it long term, and take a step back.
Fundamental #2 Loaded Carries
Load carries are king and they’re in 99% of my clients programs.
They train you from head to toe and help you build a rock solid body.
They’re great for helping you stay healthy, building strength, stability, putting on muscle, work capacity and fat loss.
Each variation is great and will all have outstanding benefits in your program.
Farmer carries, single-arm carries, rack carries, single-arm rack carries, waiter walks, they’re all fantastic.
Put these at the end of your workout and do them for time or distance.
Once you start to implement these, you will notice a huge difference.
Fundamental #3 Unilateral Training
Another constant in my programs are unilateral exercises.
I love squatting, deadlifting and bench pressing and they’re three of the best exercises, but they shouldn’t replace unilateral training.
Unilateral movements help build strength and put on muscle individually and avoid asymmetries to help you be more stable, they help build core strength and rotary stability, and they burn a ton of calories for fat loss.
These can also be a replacement for squats, deadlifting and pressing, if those cause you any pain or discomfort.
The lower body exercises are all lunges, step-ups, Bulgarian split-squats, single-leg glute bridges and hip thrusters and 1-leg RDL’s.
The upper body exercises are all row variations, 1-arm pulldowns, and single or alternating pressing variations.
These exercises will get you stronger, put on muscle, lose fat, and have you feeling better.
Putting The Fundamentals Together
The fundamentals are easy to follow and will help you get stronger, put on muscle and lose fat.
When it feels like it’s not enough, remember, the most important thing is the effort you put in.
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