Here is your newest issue of Fit Physique.

I hope everything is going well.

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I spent a lot of last week repeatedly shoveling all that snow that hit us pretty hard here in the Northeast United States.

The bitterly cold weather and the piles of snow have me wanting to up my nutrition intake (ie, pig out) and build some serious muscle mass (ie, get fat!). After all, no one would notice under all these clothes, right?

Of course, we're into February and spring will be here before you know it. Now is the time to change up my weight training routines, alter my nutrition and diet program, and start adding some cardio interval training.

This will(hopefully) give me plenty of time to lean out without sacrificing much in the way of muscle tissue.

So I've started devising a new program that I'll be starting next Monday that will be a twelve week program to take me into April and biking season.

I want to keep my muscle and start burning fat. In addition to adding some interval training, I'll want to change my lifting program up a bit as well. I don't want to start lifting wimpy weights or dial down my intensity, otherwise I'll start losing muscle.

However, I do want to have my lifting sessions help burn a few calories as well. To do this, I'll be cutting down my rest time between sets from about 3 minutes during the middle of winter to 45 - 90 seconds (depending on the exercise). I'll do this gradually over a couple of weeks.

I'll also be changing my rep scheme around by upping the rep number a bit and adding some intensity techniques like partial reps, drop sets, supersets and the like.

But I'll do so in a systematic fashion so that there is a natural progression to the program that has me peaking in April. I don't want to just pile on intensity techniques at random and burn out by overtraining.

I'll also be adding deadlifts back into my program. But not just any deadlifts. I'll be doing 20 rep deadlifts. If you've ever done this, you know it's brutal. Besides your whole body screaming, you'll also feel like you just did a lot of wind sprints. You'll most definitely want to lie down. High rep deadlifts are fantastic, whether you want to build muscle or burn fat. They'll even help your cardiovascular fitness as well.

In order to survive this type of deadlift set, I'll be switching up my overall routine. I'll be doing legs, back, chest and shoulders twice per week. I'll do deadlifts and arms together once per week.

I'll train with weights three days a week for the next two weeks to get used to the new routine. Then I'll add a fourth day for the two weeks following that and eventually a fifth day. I rarely recommend working out more than three days a week with weights. I think training with weights, even for different body parts, on consecutive days will lead to overtraining.

However, as a part of a carefully devised short term program designed to reach certain goals, doing so can be very helpful. These extra sessions will allow me to stimulate my metabolism more often and burn more calories.

Now is the time to turn your eye toward the warmer weather that will be here before you know it so you can be ready and enjoy the season, even when it's time to reveal the hard work under all those clothes.

Thanks for reading.

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Until next time

Yours In Fitness,