The Syatt Fitness Blog

101 “Silver Strength Bullets” to Build Strength & Burn Fat Fast

101 “Silver Strength Bullets” to Build Strength & Burn Fat Fast

“Silver Strength Bullets” are my weekly shortlist of quick, actionable bullets to get you stronger, leaner, and performing at a higher level. I send them to my private members-area via email every Friday morning. And over the past few months I’ve compiled a fistful of my best Silver Strength Bullets into one place (here!) and laid them out for you as neatly as possible. There are 101 — because my marketer friend, David, told me odd numbers are catchy. I don’t know if that’s true (I’m no marketer) but I did put a buttload (?) of time and effort into these — and they work very well — so I hope you enjoy them enough to plop a couple in your back pocket and save ’em for later. Listen. As you’ll see, I’m not trying to sell you anything. These are free, a gift from me to you, because what I want to do — all I want to do — is give you clear, practical, and effective strategies to help you achieve your goals (whatever they may be). Cool? Cool. Here’s your 101 Silver Strength Bullets. And, should you want it, HERE is a free copy of The Metabolic Blueprint — a comphrensive workout manual with 101 of my best metabolic strength workouts for faster fat loss. Enjoy! -J 101 Silver Strength Bullets! 1…There’s no such thing as “too much” rear delt work. You can literally train them every day (with varying volumes and intensities) and your shoulders will get stronger, healthier, and more defined. The Bent Over Rear Delt Raise is my go-to exercise for them. 2…Eating fat doesn’t make you fat. The main driver of fat loss is total calories in vs. calories out. I actually...
New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions

New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions

Before the internet shits itself because I’m rounding my back, this drill is not for beginner lifters or general fitness enthusiasts. The risk:reward just isn’t worth it for them and, realistically, they have much more important things to develop (core strength and control, hamstring & glute strength, blah blah blah). That being said, if you’re an advanced deadlifter trying to take your deadlift towards the elite end of the spectrum, this exercise will give you a tremendous advantage. Because — and I explain this in the video — most lifters actively avoid any exercise that trains their back in lumbar flexion. That’s a mistake. Because if you’ve ever missed a deadlift or grinded through near max weight, you know just as well as I do your back is probably going to round. Sometimes a little. Sometimes a lot. Either way, actively avoiding low back flexion in your training (as an elite lifter, not a general fitness enthusiast) isn’t doing you any favors. And, in my opinion, you’re a lot less likely to hurt yourself (and a lot more likely to lift heavier weight) by strategically training your lower back in its weakest position.  Some will agree. Many will disagree (I’m wicked excited to see the comments section!). Regardless, I hope you find this video helpful and, as always, if you have any questions or comments post ’em below. New Deadlift Drill for Advanced Lifters: Cable Lumbar Extensions Watch the whole video — don’t skip around! Have You Read The Deadlift Bible? (It’s Free) Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an...
Rapid Fat Loss: It Actually Works Pretty Damn Well

Rapid Fat Loss: It Actually Works Pretty Damn Well

They get a bad reputation — especially among some of the fitness goo roos — but rapid fat loss protocols actually work pretty damn well.  Are they for everyone? No. Should they be done for long periods of time? Absolutely not. Are they comfortable or fun? Lol, no. BUT… Used carefully and sparingly, rapid fat loss protocols work very well, especially for people who thrive on short bursts of strict dieting to see faster results with minimal time investment. But What About Muscle Loss? Studies have shown rapid fat loss protocols lead to greater loss of lean muscle mass compared to slower, more sustainable approaches. So shouldn’t we stay away from rapid fat loss protocols if we know we’re going to lose more muscle? No. Because we DON’T know we’re going to lose more muscle. The “proof” that rapid fat loss protocols cause more muscle loss comes solely from the specific methods in which the researchers structured their protocols. And, as I discuss in the video below, there’s more than one way to skin a cat. A lot more. And after several years of experimenting with various rapid fat loss protocols on myself and my online coaching clients, I can confidently say there are many ways to structure rapid fat loss so you maintain your muscle mass and maintain (or even gain) strength while losing fat and increasing motivation. I don’t have any published research to support me. And, for that reason, some will immediately discount what I say. And I’m fine with that. Because, plain and simple, rapid fat loss protocols work and they work very well. Whether or not you decide to give it a shot and see for yourself is far beyond the scope of...
The MOST Common Deadlift Mistake Women Make (And How to Fix It)

The MOST Common Deadlift Mistake Women Make (And How to Fix It)

I chose this as the feature picture — not because she has good technique — but because she’s making the same deadlift mistake I outline in today’s video.  She’s actually making several mistakes (shoulders way too far back, hips too low, forgot to put on clothes before going to the gym, etc) but those are topics for a different day. Today we’re focusing on one mistake. A big one. Arguably the most common deadlifting mistake I see among women — even advanced — lifters. I’ll explain everything in the video so make sure you watch it from start to finish (don’t skip around or I promise you’ll miss a big piece of the puzzle) but this mistake, if not addressed, will dramatically increase your risk of lower back pain/injury and definitively keep you from hitting big personal records.  It’s a simple fix in theory but, practically, it’s harder to ‘stick.’ So pay attention. Listen closely. And watch the video the whole way through.  If you have any questions post ’em in the comments section and I’ll get back to you as soon as possible. The MOST Common Deadlift Mistake Women Make (And How to Fix It)  Have You Read The Deadlift Bible? (It’s Free)   Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more.   CLICK HERE TO DOWNLOAD YOUR FREE DEADLIFT BIBLE              ...
Deadlift Technique 101: Tackling the Most Common Mistake

Deadlift Technique 101: Tackling the Most Common Mistake

Deadlift Technique 101: Tackling the Most Common Mistake Is deadlifting 2x, 3x, or even 4x your body weight a long-term goal you’d like to hit within the next year? Are you ever nervous you’re going to hurt your back on the next rep? Do you feel like your deadlift technique is pretty solid but you could probably lift more with one or two small tweaks? Do you love deadlifting so much you spend all week thinking about how awesome your next deadlift workout is going to be? Not you? THIS workout might be worth a shot. If it does sound like you, pay attention and watch the short video below because I’m going to show you one of the most common deadlift mistakes most lifters don’t even realize they’re making. Spoiler Alert: it has NOTHING to do with your set-up or how you initiate the lift. Have You Read The Deadlift Bible? (It’s Free) Downloaded and read by nearly 10,000 lifters, The Deadlift Bible is my own creation complete with 4 instructional video tutorials and an entire manual outlining optimal deadlift technique, progressions, programming, and more. CLICK HERE TO DOWNLOAD YOUR FREE DEADLIFT BIBLE          ...
Bench Press Form: How to Keep Your Butt From Coming Off the Bench

Bench Press Form: How to Keep Your Butt From Coming Off the Bench

Bench Press Form How to Keep Your Butt From Coming Off the Bench If you’ve ever struggled to keep your glutes on the bench during the bench press, pay attention and watch the short video below because I’m going to show you exactly how to fix it. Your bench press form is going to stay exactly the same as it is right now. What I’m going to show you is a little-known “hack” to help you get tighter, more stable, and bench more weight without your glutes coming off the bench from a simple tweak in how you set-up for the lift.   [FREE] Join the 30-Day Powerlifting for Fat Loss Challenge to Blast Fat, Boost Strength, and Build Confidence CLICK HERE TO DOWNLOAD YOUR FREE 30-DAY CHALLENGE MANUAL                ...
Bench Press: Why It’s Not Just For Dudes (And How You Can Get Better At It)

Bench Press: Why It’s Not Just For Dudes (And How You Can Get Better At It)

Today’s guest post comes from my good friend and fellow coach, Jennifer Vogelgesang Blake (JVB). One of the smartest, kindest, and strongest people I know, JVB wrote this phenomenal piece that coincides with launch of her new program, Unapologetically Powerful which is on sale at a low introductory price through this Friday. You can learn more about JVB’s Unapologetically Powerful program HERE. I’ve got a proposition for you: let’s make 2016 the Year of The Bench Press. That’s right, big squats and deadlifts have had their time in the sun (and rightly so, because hello, big plates and thick, shapely thighs and buns!) but now it’s time for them to share the spotlight with a lift that will help round out total-body strength and add even more aesthetically pleasing muscle. Upper-body strength is important and for many women, it’s lacking. We naturally have less muscle mass up top than men and I’ll agree with what trainer Alexander Juan Antonio Cortes says in a recent article for eliteFTS: “Women [lifters] are building three plate lower bodies and one plate upper bodies.” I think he’s got a point. Training our legs and glutes is really fun—the muscles are bigger so we can move bigger weights more easily on the quest for a booty so big it requires its own zip code. The other day at Movement Minneapolis, a brand-new gym member told me her primary goal was to get stronger, but that she also wanted to see what she called “coconut shoulders” in the mirror. I can’t help but chuckle at the visual, and feel encouraged that women, even new lifters, are more open to muscular...
Ladies Edition: The Fastest Way to Lose Weight (And Keep it Off for Life)

Ladies Edition: The Fastest Way to Lose Weight (And Keep it Off for Life)

Today’s guest post comes from my good friend and colleague, Nick Smoot. Enjoy! -J “90% of women don’t want men to see their bodies.” I heard this the other day during my commute to work. Kinda crazy, huh? I’m not sure if it’s true (I sure hope it’s not), but I’ve yet to meet a woman who DIDN’T have something negative to say about her body, so it got me thinking: What’s the reason so many women are unhappy with the way they look? Is it their boobs? Their butt? The size of their hands or that pinky-toe that curls in to the left?  How about moles or teeth gaps? Tricep flab or stretch marks? Cellulite or a lazy eye? Honestly, I have no idea…and I doubt I ever will. But, one thing I have noticed is every woman I’ve ever worked with – not exaggerating here; EVERY WOMAN – has asked me what’s “the fastest way to lose weight?” Whether they need to lose weight or not? Well, that’s up for debate. But, every woman I’ve coached has made it clear that finding the fastest way to lose weight is something that’s really important to them. So, ladies, today I’m gonna show you how to do it. Ladies Edition: The Fastest Way to Lose Weight (And Keep it Off for Life) Regardless of whether you’re a man or a woman, there are a few things you need to understand – and accept – before you embark on your fat loss journey: 1) You’re going to have to make sacrifices I know this seems like common sense, but you’d be surprised at the number of people that decide to chase a goal...

Archives

Browse by Category

Find Me On Facebook

Latest On Twitter