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...
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...
Constructing the Ultimate Deadlift Workout: Your 3 Step Guide

Constructing the Ultimate Deadlift Workout: Your 3 Step Guide

I’m not going to waste your time or mine rehashing the benefits of deadlifting and why you should do it. If you’re reading this you already know the deadlift is arguably the single best exercise for building strength, power, and lean, hard muscle while burning a mountain of calories, decreasing body fat, and improving performance. If you want a complete (and free) guide to deadlifting technique, progressions, variations, and benefits go HERE. If you want to learn my 3-step system for constructing the ultimate deadlift workout pay close attention and don’t let your mind wander because this short article will show you exactly what to do. Who the Hell am I? My name is Jordan Syatt — nice to meet you — and I’m one of the few people in the world who can honestly say I’ve deadlifted 4x my body weight. You can watch me do it (530lbs at a body weight of 130lbs) HERE. I’m a small guy at 5’4″ and only 130lbs but I’ve never subscribed to the whole “bigger is stronger” mentality that impregnates the world of powerlifting. “Big Isn’t Strong. Strong is Strong.”   I’ve competed in the 132lb weight class for the past 6-years and in that time frame built my deadlift from a max of 250lbs to 535lbs. In March of 2012 I hit my first ever 3x body weight deadlift (405lbs at a body weight of 132lbs) and now I use that same weight for speed work.  I tell you all of this not to impress you but to impress upon you that I’m not some half-baked keyboard jockey sitting in a bean bag chair in my mom’s basement making shit up to...
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...
Female Powerlifters: 5 Reasons Every Woman Should Try Powerlifting

Female Powerlifters: 5 Reasons Every Woman Should Try Powerlifting

To celebrate the launch of the free 30-Day Powerlifting for Fat Loss Challenge, I’m excited to share today’s guest post written by my friend, client, and badass female powerlifter, Emily. We started working together just over 7-months ago and in that time frame Emily has completely transformed her body, strength, and mind. In her article, Emily offers phenomenal insight into the world of powerlifting, female powerlifters, and why every woman should try powerlifting at some point in their life. Enjoy! -J If you told me a few years ago that I would be competing in a powerlifting competition, I would have laughed in your face.  I was an avid weightlifter and I loved feeling strong and setting new personal records in the gym, but the concept of prioritizing strength gains in my training would have seemed like too much of a sacrifice. I just wanted to look good, be healthy, and feel like a badass on occasion… surely my well-rounded training plan was ideal for accomplishing these goals, right? I mean, sure.  It worked fine.  Here I am back in 2011. I was doing a lot of spinning, road biking and upper body strength training at the time and I was perfectly happy with (and even proud of) the way I looked. At some point, though, I got tired of going to the gym day after day just for the sake of maintaining my physique.  Shouldn’t all the hard work I was putting in amount to something more? I thought so. I needed a way to channel my passion. Enter: powerlifting! I had been starting to see that a lot of physique-focused and recreational...
Powerlifting for Fat Loss: 3 Training and Nutrition Tips to Build Your Strongest, Leanest Body

Powerlifting for Fat Loss: 3 Training and Nutrition Tips to Build Your Strongest, Leanest Body

Finally, after months of meticulous planning and preparation, my brand new (and free) Powerlifting for Fat Loss 30-Day Challenge is officially live. Not for your average Joe or Jane, Powerlifting for Fat Loss is strictly for “nose to grindstone” ladies & gents with an insatiable appetite for lifting heavy weights and also want to get stronger, leaner, and more defined. If that sounds like you, wash your stanky protein shaker and pour yourself 25g of liquid muscle building formula because I’m about to reveal 3 of the most important training & nutrition strategies to get you started on your own Powerlifting for Fat Loss journey. Want to join the challenge? Head over to the Powerlifting for Fat Loss Registration Page and grab your complimentary challenge manual – it’s FREE!  Powerlifting for Fat Loss Where the Story Begins Just in case you’re new here, my name is Jordan (but everyone calls me, “J”), I have a PhD in chugging coffee and an affinity for picking heavy things up and violently throwing gently placing them down. I’m going to assume you and I are similar in that regard. On a slightly more serious note, I’m one of the only people in the world who can honestly say they’ve deadlifted 4x their body weight (535lbs at a body weight of 132lbs) while maintaining a 6-pack year round. And, since being serious is overrated, I’m a major league goofball who does goofy things for no good reason…like deadlift 405lbs then do a back flip.    Why am I telling you this? The sport of powerlifting is engulfed by a stigma that makes people think “the only way” to get brutally strong is to be a big, fat, bulky, no-neck, immobile, non-athletic, steaming pile of unholy crap.  Maybe I went a little overboard with the “steaming pile...