Build Muscle & Lose Fat in 3 Months: Free eBook
Jan 23rd, 2008 by Mehdi Tags: StrongLifts.com
Jason from World Fitness Network wrote a post for StrongLifts.com a while ago: Building Inner Strength: a Lesson from Tyler Durden. Some readers called it the best article online here.
Guess what. Jason wrote an eBook: 3 Months to a New You. He sent me a copy last week. I just finished reading it, here’s a short review.
3 Months Plan. Jason has written an exercise & food plan to build muscle & lose fat within 3 months. Some of the things you’ll learn inside his eBook:
- How to build muscle & lose fat by working out 3 times in 2 weeks
- How to use HIIT & non-HIIT cardio for fat loss
- How to build inner strength
- Which food you must eat to build muscle & lose fat
- 25+ recipes that build muscle & lose fat
What I Liked. Jason’s eBook focuses on the big picture. Don’t try to be perfect, shoot for 80%. Exercise & eat healthy, that alone will give you results. No need to count calories or cycling carbs if you just start out.
I was impressed by the quality of the eBook. Especially the 25+ recipes. They’re not only tasty, they’re also affordable & easy to make.
What I Didn’t Like. Jason’s routine isn’t aimed at strength. It’s meant to build muscle & lose fat with strength as secondary benefit. That’s why the routine includes sets of 8-12 reps & isolation exercises.
However you’ll find compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, etc. And even if you’re only interested in strength training, the 25+ recipes are worth gold. I picked up a few ideas.
How to Get the ebook. Jason’s eBook is 100% free. You’ll get access to his eBook by subscribing to his blog. Click here to get the eBook.
Tired of the way you look? You want to build muscle & lose fat while getting stronger? Click here to download my 52 pages 100% FREE eBook.
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Mehdi,
I’ve read this ebook and would like your thoughts on how to merge your Stronglifts 5×5 program with this program. I really like the receipes and how everything is layed out nutrition-wise. Would it be safe to just follow a blend of all things learned in both, and simply use the 5×5 program? Or, should I try and use any exercises from this ebook in addition to the lifts you recommend?
Thanks,
Mat
Mat-
I know the question is directed to Mehdi, so I’ll let him give you the final answer. Like he said in the post, the e-book isn’t focused on strength like stronglifts 5×5 is, but on changing the way you look and feel so that strength is a side benefit. If Stronglifts 5×5 is working well for you now, stay on it as long as it matches your goals and keeps working for you. You’ll still get something out of the other sections of the e-book, such as the nutrition section. No need to fix something that’s not broken.
Jason,
Thanks for your comment. I actually have not yet started the 5×5 or any other program, but I’m going to soon. I just started a semester soon and will be working strength training into my schedule around classes and work. Unfortunately, strength training has to take 3rd among those.
I found Mehdi’s blog and literally have read it every day since then while reading on some other methods. Mehdi’s site has grown so much, so fast - and I love the way he puts such a straightforward method to everything. I’m inspired. I’m saving money to afford a gym membership, as I do not have the physical space to warrant a home gym.
What you said rings true to me - I guess I was just looking for a “Yeah!, Do it!” type of response.
@Mat
Yes you can use the diet from Jason’s book combined with StrongLifts 5×5, it will work well.
Thanks for the motivating words on the blog, and good luck with the routine.
Hi mehdi,
I found your website by accident about 3 weeks ago and I’m into my 4th week of the 5 x 5 programme, really enjoying doing it. I finally understand the term ‘ progressive overload’ it all makes sense. I like the way you explain things with a no B.S approach unlike the magazines do.
My question is, when I have completed my 10 weeks 5 x 5 would it make sense to change the rep scheme of things to say 6-8 if I try jasons new 3 month routine as I like the heavy weight training style as opposed to lighter weights or should I follow jasons programme as its laid out?
Thanks and keep up the good work its great.
Peter (uk)
@Peter
Glad to read you like what I do here. StrongLifts 5×5 is not a 10 week program, you can do it for months, until you start stalling. If you want to try Jason’s routine, feel free to do it, but stick to it the way he outlined it. StrongLifts 5×5 has strength as primary goal with muscle/fat loss as direct benefits. Jason’s routine is muscle/fat loss first, strength secundary benefits. Depends on what you want.
Thanks for your quick reply I will follow your advice.
When you say I can do the 5 x 5 for months, what weight should I reduce to for example when I fail on the squats. Will I gradually get past my sticking point once I increase the weight again in increments starting from a deload?
Thanks.
@Peter
You’re welcome. That’s the goal yes. 2 steps forward, one step back. Eventually this method won’t work anymore as you reach intermediate strengths stats (1.5x body-weight Squat).