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Strength Training for Fat Loss
No fads, gimmicks, or miracle claims. Just science-based programming, sensible strategies, and the results you desire.
In Strength Training for Fat Loss, Nick Tumminello, renowned trainer and innovator in the field of human performance, explains how to use the 3 Cs of metabolic strength training—circuits, combinations, and complexes—to accelerate your metabolism, maximize fat loss, and maintain muscle.
Inside you’ll find these
• More than 150 exercises using barbells, dumbbells, resistance bands, machines, and body weight
• Realistic nutrition recommendations for staying healthy, maintaining muscle, and regulating your metabolism
• Step-by-step instructions, photos, and advice for performing and sequencing the most effective fat-loss circuits, combinations, and complexes
• Warm-up and cool-down exercises that include stretches and self-massage techniques to activate or restore muscles
• Home-, gym-, and body-weight-based workouts along with comprehensive programming for losing fat quickly and keeping it off
Whether you’re a beginner looking for a step-by-step guide to fat loss or a seasoned fitness professional looking for new exercises to spice up existing routines, Strength Training for Fat Loss is the safe program that produces results.Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
In Strength Training for Fat Loss, Nick Tumminello, renowned trainer and innovator in the field of human performance, explains how to use the 3 Cs of metabolic strength training—circuits, combinations, and complexes—to accelerate your metabolism, maximize fat loss, and maintain muscle.
Inside you’ll find these
• More than 150 exercises using barbells, dumbbells, resistance bands, machines, and body weight
• Realistic nutrition recommendations for staying healthy, maintaining muscle, and regulating your metabolism
• Step-by-step instructions, photos, and advice for performing and sequencing the most effective fat-loss circuits, combinations, and complexes
• Warm-up and cool-down exercises that include stretches and self-massage techniques to activate or restore muscles
• Home-, gym-, and body-weight-based workouts along with comprehensive programming for losing fat quickly and keeping it off
Whether you’re a beginner looking for a step-by-step guide to fat loss or a seasoned fitness professional looking for new exercises to spice up existing routines, Strength Training for Fat Loss is the safe program that produces results.Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
- GenresFitnessNonfictionHealth
646 pages, Kindle Edition
First published March 31, 2013
228 people are currently reading
571 people want to read
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Displaying 1 - 20 of 20 reviews
October 7, 2016
I think this is a great guide to getting into shape. It's super easy to understand. There are black/white pictures for every exercise that make it easy to see what you need to do. I have been doing the plan for 2 weeks now (no idea if I've lost weight), but I can certainly feel the difference in my body. The workouts are easy to follow and well laid out.
Equipment is going to be costly or you could get a gym membership. The author provides some bodyweight workouts for when you can't get to a gym, but even states that he doesn't think those should be the only thing you use. If you want to stay home and workout you will need a barbell, dumbbells, a machine with cables and lat pull down or chin up bar, stability ball, and a landmine (which I don't have so I may supplement the movements with a medicine ball-update-I ended up just bracing the barbell against a wall with a towel to protect the wall). Over the years my husband and I have accumulated most of these things so I got lucky. I also prefer my kettlebells over dumbbells for some of the exercises so I just use those. I think I counted that from start to finish (as a beginner) this program lasts 30 weeks and changes every 4 weeks so it's good enough to keep you interested. There is a plan A for two days a week and a plan B for two days, lots of variety.
It's a good all-around manual for starting strength training and gives many tips on how to put your own program together.
Update 10-7-16 Got off track over the summer months, but right back to it when the kids went back to school. I've got one more week on the plan. I didn't follow it exactly as I didn't do the HIIT workouts on the weekend, only the strength training workouts 4 days a week and some jogging. I have lost 34lbs and still have 14 to go to hit my goal. This plan changes enough to keep you motivated and along with clean eating will certainly change your body. I am seeing the start of some definition I'm not sure I've ever had, even when I was thin. My only complaint is that the workouts are very long, 1 hr or more. I am going to try a three day a week plan next and try to work in some yoga and rowing. I have noticed I have lost some flexibility.
Equipment is going to be costly or you could get a gym membership. The author provides some bodyweight workouts for when you can't get to a gym, but even states that he doesn't think those should be the only thing you use. If you want to stay home and workout you will need a barbell, dumbbells, a machine with cables and lat pull down or chin up bar, stability ball, and a landmine (which I don't have so I may supplement the movements with a medicine ball-update-I ended up just bracing the barbell against a wall with a towel to protect the wall). Over the years my husband and I have accumulated most of these things so I got lucky. I also prefer my kettlebells over dumbbells for some of the exercises so I just use those. I think I counted that from start to finish (as a beginner) this program lasts 30 weeks and changes every 4 weeks so it's good enough to keep you interested. There is a plan A for two days a week and a plan B for two days, lots of variety.
It's a good all-around manual for starting strength training and gives many tips on how to put your own program together.
Update 10-7-16 Got off track over the summer months, but right back to it when the kids went back to school. I've got one more week on the plan. I didn't follow it exactly as I didn't do the HIIT workouts on the weekend, only the strength training workouts 4 days a week and some jogging. I have lost 34lbs and still have 14 to go to hit my goal. This plan changes enough to keep you motivated and along with clean eating will certainly change your body. I am seeing the start of some definition I'm not sure I've ever had, even when I was thin. My only complaint is that the workouts are very long, 1 hr or more. I am going to try a three day a week plan next and try to work in some yoga and rowing. I have noticed I have lost some flexibility.
December 7, 2024
Training and nutrition programs to increase muscle mass and promote overall physical well-being. There is a need for gym equipment though; one can hardly do all these circuits at home.
Programmi di allenamento e di alimentazione per accrescere la massa muscolare e favorire un benessere fisico globale. C'é bisogno degli attrezzi della palestra peró, difficilmente si possono fare tutti questi circuiti a casa.
I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.
Programmi di allenamento e di alimentazione per accrescere la massa muscolare e favorire un benessere fisico globale. C'é bisogno degli attrezzi della palestra peró, difficilmente si possono fare tutti questi circuiti a casa.
I received from the Publisher a complimentary digital advanced review copy of the book in exchange for a honest review.
April 22, 2015
I won this book on Goodreads’ First Reads giveaway. I loved this book because it has a ton of great information, but my biggest complaint is that the photos are in black and white. The photos do show both the starting and ending position of each exercise which I think encourages proper form. I would have given the book 5 stars, but they lose a star because of the B&W photos. It has a mixture of information for everyone from beginner to advanced so there’s something for everyone.
It starts with diagrams of your muscles and benefits of fat loss. It discusses benefits such as healthier joints, increased strength, better cardio conditioning, less stress, less anxiety and depression, better sleep and increased energy. I especially love that it talked about less anxiety and depression because it's often overlooked and I personally find exercise to be very beneficial in treating these issues.
There’s an introduction to metabolic strength training explaining exactly what it is. They discuss adjusting sets and reps explaining which method adds strength and which adds muscle. They have what they call "3 C’s of strength training for fat loss" which is strength training with circuits, complexes and combinations. They have separate chapters for each. There’s an entire chapter on nutrition, very important. There’s a chapter on body weight training, but the other exercises in other chapters of the book require either a machine or dumbbells. They offer both warm ups and cool downs for fat loss.
There are a lot of different workouts throughout the book including muscle-base, metabolic, body weight, fat loss, and they even have a workout called “At-home for beginners.” There are a lot of advanced exercises in this book, so this isn’t a book that you’ll outgrow quickly. The exercises in the workouts are grouped together as follows: upper body pull, upper body push, lower body legs, lower body hips, and abdominal/core. It’s great that they grouped them together this way because every experienced lifter knows not to use the same push and pull muscles two days in a row, so with their groupings, you avoid this.
At the end, they have a chapter called "training for life" where they give suggestions such as participating in other sports and taking up yoga. The workout schedules are in the back so you know what exercises to do each day and week. Overall, great book and worth reading.
It starts with diagrams of your muscles and benefits of fat loss. It discusses benefits such as healthier joints, increased strength, better cardio conditioning, less stress, less anxiety and depression, better sleep and increased energy. I especially love that it talked about less anxiety and depression because it's often overlooked and I personally find exercise to be very beneficial in treating these issues.
There’s an introduction to metabolic strength training explaining exactly what it is. They discuss adjusting sets and reps explaining which method adds strength and which adds muscle. They have what they call "3 C’s of strength training for fat loss" which is strength training with circuits, complexes and combinations. They have separate chapters for each. There’s an entire chapter on nutrition, very important. There’s a chapter on body weight training, but the other exercises in other chapters of the book require either a machine or dumbbells. They offer both warm ups and cool downs for fat loss.
There are a lot of different workouts throughout the book including muscle-base, metabolic, body weight, fat loss, and they even have a workout called “At-home for beginners.” There are a lot of advanced exercises in this book, so this isn’t a book that you’ll outgrow quickly. The exercises in the workouts are grouped together as follows: upper body pull, upper body push, lower body legs, lower body hips, and abdominal/core. It’s great that they grouped them together this way because every experienced lifter knows not to use the same push and pull muscles two days in a row, so with their groupings, you avoid this.
At the end, they have a chapter called "training for life" where they give suggestions such as participating in other sports and taking up yoga. The workout schedules are in the back so you know what exercises to do each day and week. Overall, great book and worth reading.
May 17, 2018
I liked this book. It was easy to follow, had chapters on various diets and why some work and others won't. It had simple workouts without using expensive equipment that you can do anywhere with great visuals and charts. The charts give you varied workouts, different levels and explanations for combining exercises. Nick Tumminello gives information for the beginner to athletes who train daily. He explains how your metabolism is the key to weight loss and foods to help raise it. I received a copy of this ARC in exchange for a fair and honest review.
September 5, 2023
More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/
This review is for the second edition, published September of 2023. Images have been updated to full color and it has a decent home workout chapter. The book is full color, beautifully laid out, easy to use and follow, and suitable for a wide variety of users from absolute beginner to more advanced.The title is a bit misleading - we pretty much know that fat loss doesn't really come from gyms (rather, it comes from eating better). But in the chapter discussing that, the author does note that muscles are metabolically active tissue (compared to fat) so they can help increase your metabolism. That said, the beginning has basic information: a nice mix that isn't too much or overwhelming while being very friendly. It can be read very quickly and is a good way to ensure you know muscle types while also providing motivation.
The book is suitable for very beginner to much more active gym goers. There are a variety of exercises that use a variety of equipment - hence, a gym membership is really needed to use the book. One thing I really appreciated is that I am now getting more out of my gym rather than just the machines or classes. For beginners, there is a whole chapter on getting started and several plans. But more advanced users will appreciate the variety of equipment used.
Chapters include: Benefits of fat loss, strength training and fat loss, nutrition for fat loss, circuits, combinations, complexes, body-weight training, warm-ups and cool-downs for fat loss, fat loss workouts for beginners, fat loss workouts, at-home fat loss workouts, the fat loss five program, fat loss training for life, references, about the author.
Exercises are shown in large type, with several full color pictures in a well lit gym for each. Tips and cautions are included to ensure you do the exercises properly. Combinations of exercises are given so you can tailor your own program to target your personal needs. None of the exercises were too crazy or hard but you will definitely feel it when you do them. Equipment used at the gym include kettle balls, core bars (with one or two weights), pull up bars, pull down weights, T bars, exercises balls, even a trap bar for squats. This is in addition to cages that have pull down or leg extensions.
For those wishing to utilize the at home exercises, you'll need dumbells, a weight bench, stability ball, chin up bar, resistance bands with handles, resistance band loops, and a suspensions trainer (like a pull up bar over a door). This is intended to be in addition to a gym and not a complete at-home only workout (e.g.,when traveling and using a hotel gym or can't get to the gym that day).
The back of the book has several programs in graph form - each one listing exercise name, page it is on, week by week reps (usualy 4 weeks worth). There is an explanation also of which you can use when or why.
In all, a very nice handy at-home reference to target problem areas, build strength, and really get great use out of the gym. It is nicely laid out, has full color photos (of both genders) and graphics, and things are explained enough to be useful but not overwhelming. Reviewed from an advance reader copy provided by the publisher.
December 12, 2022
A well-written book. It is good for intermediate fitness aspirants. Many of the workouts mentioned in this book are advanced and of high intensity.
About the author
USA Fitness trainer of the year 2016.
Summary
The book gives an overview of how to design your workout routine using body weight, dumbbells to gym equipment. It introduces a metabolic strength training strategy focusing on fat loss. The author needs to substantiate why these workouts aid in more fat loss than traditional strength training. Circuits, complexes, and combinations are the three exercise styles (3Cs) that form metabolic strength training. The author had described a lot of exercises in each category with images. The chapter on Nutrition introduces the concept of complimentary eating. It is nothing new. It says the major portion of the plate should be protein and fibrous carbs (fruits and vegetables). He backs most of his claims in this chapter with relevant literature. Any workout routine should consist of five categories of exercises to ensure they are fully comprehensive: upper-body pushing, upper-body pulling, lower-body leg oriented, lower-body hip oriented, and abdominal or core. The book contains a lot of examples for each category.
What did I learn/Actionables:
1. Protein and veggies form a major share of the meal than starchy carbs.
2. Eat fruit with protein if possible (lowers glycemic index).
3. Instead of totally avoiding high-calorie tasty meals, have them once or twice a week.
4. As a beginner, start with the big circuit 3 routine and progress to big circuits 4 & 5 as fitness improves.
5. Avoid doing strength training more than two days in a row.
6. Workout performance is measured by (increase in) range of motion and strength. And not by fatigue.
5. Incorporate yoga as an active rest day routine. It helps in improving ROM of a movement.
6. Do dynamic stretching before the workout.
About the author
USA Fitness trainer of the year 2016.
Summary
The book gives an overview of how to design your workout routine using body weight, dumbbells to gym equipment. It introduces a metabolic strength training strategy focusing on fat loss. The author needs to substantiate why these workouts aid in more fat loss than traditional strength training. Circuits, complexes, and combinations are the three exercise styles (3Cs) that form metabolic strength training. The author had described a lot of exercises in each category with images. The chapter on Nutrition introduces the concept of complimentary eating. It is nothing new. It says the major portion of the plate should be protein and fibrous carbs (fruits and vegetables). He backs most of his claims in this chapter with relevant literature. Any workout routine should consist of five categories of exercises to ensure they are fully comprehensive: upper-body pushing, upper-body pulling, lower-body leg oriented, lower-body hip oriented, and abdominal or core. The book contains a lot of examples for each category.
What did I learn/Actionables:
1. Protein and veggies form a major share of the meal than starchy carbs.
2. Eat fruit with protein if possible (lowers glycemic index).
3. Instead of totally avoiding high-calorie tasty meals, have them once or twice a week.
4. As a beginner, start with the big circuit 3 routine and progress to big circuits 4 & 5 as fitness improves.
5. Avoid doing strength training more than two days in a row.
6. Workout performance is measured by (increase in) range of motion and strength. And not by fatigue.
5. Incorporate yoga as an active rest day routine. It helps in improving ROM of a movement.
6. Do dynamic stretching before the workout.
September 30, 2023
Read this as a CEC (Continuing education course) and found the book to be refreshingly to the point. He covered the nutrition/diet area well; and, didn’t mess with trying to counter all the mumbo-jumbo that some books do to try and get people to understand that diets that limit, remove, etc… food one’s eating is better.
What he does cover is how to use back to back strength exercises. How to sequence them, and how to minimize downtime by using the same tool for all the exercises (barbell, dumbbells, kettlebells, bodyweight.).
It reminds me of what many CrossFit programs try to do. Though I feel that this is actually better; though obviously, doesn’t involve the competitive side which some people want.
Who is this book geared towards- Fitness professionals who are looking for strength programs that are effective. People who I would say have been practicing strength training for a number of years; and have some solid form on the moves.
It is not for beginners to just dive into, or people recovering from an injury etc…. That said, as someone who has worked with people in this range you can still use some of the ideas and bring them to a level for beginners. And then move them up to get to the moves in the book.
If you are looking for some challenging strength moves that are circuit/superset oriented- this is a great book to check out.
What he does cover is how to use back to back strength exercises. How to sequence them, and how to minimize downtime by using the same tool for all the exercises (barbell, dumbbells, kettlebells, bodyweight.).
It reminds me of what many CrossFit programs try to do. Though I feel that this is actually better; though obviously, doesn’t involve the competitive side which some people want.
Who is this book geared towards- Fitness professionals who are looking for strength programs that are effective. People who I would say have been practicing strength training for a number of years; and have some solid form on the moves.
It is not for beginners to just dive into, or people recovering from an injury etc…. That said, as someone who has worked with people in this range you can still use some of the ideas and bring them to a level for beginners. And then move them up to get to the moves in the book.
If you are looking for some challenging strength moves that are circuit/superset oriented- this is a great book to check out.
September 24, 2020
I read this book as part of the continuing education process for my personal trainer certification.
The good: The descriptions and photos of the exercises were plentiful and quite good. Nothing really new, but it’s a decent resource to have, especially if you use barbells, dumbbells, TRX, or kettlebells. I like that he addresses unilateral and bilateral movement, and you’ll find a lot of exercises incorporating both throughout the book. There’s a good section on body weight exercises as well.
Meh: The info sections, while not a huge part of the book, didn’t offer much. The author uses condescending and sexist language at times (a whole section on women being “silly” for thinking weights will give them big muscles and claiming “most people, even trainers, don’t know” certain basic info) and the nutrition section pretty much says “eat whole foods.” No plant-based protein sources were noted, and he pushes whey isolate and casein, which has been linked to prostate cancer in men. The info sections were superficial and read like fluffy, regurgitated old-school gym-bro talk.
Get this book for the exercises but reach for a more modern, evolved guide when it comes to nutrition, science (re: metabolism, etc.), or weight management.
The good: The descriptions and photos of the exercises were plentiful and quite good. Nothing really new, but it’s a decent resource to have, especially if you use barbells, dumbbells, TRX, or kettlebells. I like that he addresses unilateral and bilateral movement, and you’ll find a lot of exercises incorporating both throughout the book. There’s a good section on body weight exercises as well.
Meh: The info sections, while not a huge part of the book, didn’t offer much. The author uses condescending and sexist language at times (a whole section on women being “silly” for thinking weights will give them big muscles and claiming “most people, even trainers, don’t know” certain basic info) and the nutrition section pretty much says “eat whole foods.” No plant-based protein sources were noted, and he pushes whey isolate and casein, which has been linked to prostate cancer in men. The info sections were superficial and read like fluffy, regurgitated old-school gym-bro talk.
Get this book for the exercises but reach for a more modern, evolved guide when it comes to nutrition, science (re: metabolism, etc.), or weight management.
May 10, 2024
There was nothing earth shattering provided in this book. In the beginning of the book, Tumminello said most of what would work is unilateral circuits and most of the exercises or combinations provided were bilateral. And most of the exercise complex/ combinations were the same exercises over and over. Not sure why the fitness professional influencer I follow who said this was one of the top five books everyone has to read, would recommend this book unless he is friends with the author.
March 11, 2019
Excellent Handbook
Great explanations of the why for strength training and complementary eating. This book simplifies process and has excellent pictures to describe how the workout are done. Love it!
Great explanations of the why for strength training and complementary eating. This book simplifies process and has excellent pictures to describe how the workout are done. Love it!
May 13, 2020
Excellent for beginners. Intermediate and advanced lifter will find it somewhat outdated and shallow. The complexes and combinations database is excellent and will be of use to lifters from all backgrounds.
December 21, 2023
Popped up in a random library recommendation and honestly based on the cover I thought this book was far older than it was and I was curious hahahaha. But actually had some good advice and some good programs for beginners to intermediate levels.
Read
February 18, 2024I appreciated the variety of offerings in this book but, as a beginner, would have benefited from the pictures of the exercises being worked into the training schedule. Am definitely going to find the author's videos.
June 4, 2022
Good.
November 2, 2023
Worth a shot
September 25, 2014
This is a basic, no-nonsense training manual for anyone who wants to burn fat and build muscle. Visually, it reminds me a lot of the Joe Weider Weight Training and Body Building Guide for Women that I had years ago - black and white photos of average looking models performing the routines. But what it lacks in style it makes up for in content.
The opening chapters lay out the benefits of physical fitness, provide a common sense nutritional guide and give the lowdown on supplements. The bulk of the book focuses on workouts with weights, but there is an ample section in the back for body-weight training (my preference, since I rarely have time for the gym these days). It's a bit like the popular boot-camp style workouts (e.g., Insanity, P90X) in that it recommends pull-ups for upper body strength, lunges and squats for the legs as well as dynamic exercises (jumps, burpees) for overall fitness. The photographs clearly illustrate the various moves/positions involved so there's no confusion as to how to perform each exercise optimally and without injury.
I've made up my own combo of the body-weight exercises and have been following it for about three weeks and already notice changes. Not bad, particularly since I've been less disciplined when it comes to following the nutrition advice.
I still run sporadically (not as much as I'd like) but as I get older feel like I really need the extra boost I can get from strength training so I hope I can stick with it. I recommend this one for anyone looking to optimize their overall health or just shape up.
The opening chapters lay out the benefits of physical fitness, provide a common sense nutritional guide and give the lowdown on supplements. The bulk of the book focuses on workouts with weights, but there is an ample section in the back for body-weight training (my preference, since I rarely have time for the gym these days). It's a bit like the popular boot-camp style workouts (e.g., Insanity, P90X) in that it recommends pull-ups for upper body strength, lunges and squats for the legs as well as dynamic exercises (jumps, burpees) for overall fitness. The photographs clearly illustrate the various moves/positions involved so there's no confusion as to how to perform each exercise optimally and without injury.
I've made up my own combo of the body-weight exercises and have been following it for about three weeks and already notice changes. Not bad, particularly since I've been less disciplined when it comes to following the nutrition advice.
I still run sporadically (not as much as I'd like) but as I get older feel like I really need the extra boost I can get from strength training so I hope I can stick with it. I recommend this one for anyone looking to optimize their overall health or just shape up.
June 3, 2014
While packed with information that is accessible, this book is not for beginners. I think all the information provided would overwhelm most beginners. Also, I think the "fat loss" is a slight misnomer. This book is really more like "Using Weights for Metabolic Training Which Leads to Fat Loss."
Things that are great about this book
The illustrations, photographs, and complete descriptions of the exercises.
The training plans.
The citations at the end of the book.
Things that could be improved about this book:
Color photographs or better greyscale.
Modifications to all the exercises.
**This was an advanced reader copy won through the LibraryThing Early Reviewers program.**
Things that are great about this book
The illustrations, photographs, and complete descriptions of the exercises.
The training plans.
The citations at the end of the book.
Things that could be improved about this book:
Color photographs or better greyscale.
Modifications to all the exercises.
**This was an advanced reader copy won through the LibraryThing Early Reviewers program.**
September 1, 2016
Comprehensive
This is a great book which covers every aspect of metabolic training. Lots of photographs of the exercises, which are conveniently placed in the relevant workout, this avoiding the annoying having to find the pics of relevant exercises elsewhere in the book. The author clearly knows his stuff. Only one quibble is that the author says in the nutrition section that the body needs carbohydrates as it can only be fuelled by glucose. Incorrect! The body can be fuelled by ketones which are fuelled by fat. A minor point. Every other but of this book is spot on hence the 5*
This is a great book which covers every aspect of metabolic training. Lots of photographs of the exercises, which are conveniently placed in the relevant workout, this avoiding the annoying having to find the pics of relevant exercises elsewhere in the book. The author clearly knows his stuff. Only one quibble is that the author says in the nutrition section that the body needs carbohydrates as it can only be fuelled by glucose. Incorrect! The body can be fuelled by ketones which are fuelled by fat. A minor point. Every other but of this book is spot on hence the 5*
July 17, 2014
An amazing book
An amazing book, filled with practical informations about, training, exercises, diet and more. I would definitely recommend this book to my friends and clients.
An amazing book, filled with practical informations about, training, exercises, diet and more. I would definitely recommend this book to my friends and clients.
May 3, 2016
Looks like a duck, sounds like a duck; it's very similar to crossfit.
Displaying 1 - 20 of 20 reviews