Total Body Transformation Training Blog

0 Tolerance Fat Loss

The word "diet" should be struck from the dictionary. Everyone knows that diets are short-lived and quick fixes to a problem that often requires more of a lifestyle change in attitude and nutrition. That said, there are times when you just need to lose a few more pounds or put on some more muscle. Enter the 0 Tolerance Fat Loss program...

0 Tolerance is the brainchild of trainer Scott Mendelson and is very simple and very very effective. Most people will think it is very strict. But with the fat loss and fitness results you'll see it will all be worth it. Here are the basics:

WORKOUTS
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The 0 Tolerance workout program is 3 days a week of strength training and 2-3 days per week of cardio.

The cardiovascular training should be "High Intensity Interval Training" (HIIT) and last 20-30 minutes. Think sprints or alternating periods of walk/jog at increasing levels of intensity and/or speed.

Strength training is a split routine and limits the number of sets and reps to 2-5 set per body part and reps in the 8-12 range for upper body and 12-20 for lower body. Time under tension is used -- this means that you want to slowly and deliberately move the weight through the entire range of motion. You can experiment with different times, but start with 3-0-2 -- that's 3 seconds to "lower" the weight, no time to transition between raising and lowering, and 2 seconds to raise the weight.

NUTRITION
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Eat 3 times a day. Total protein intake is equal to 1g per pound of lean body mass. Unlimited vegetables. All meals combine protein, vegetables, and fat.

Fat intake is 1 tbsp of extra virgin olive oil per meal plus 2-4g of an EFA complex of Omega 3-6-9 oils. Split protein intake over the 3 meals.

Fiber - aim for 25-30g per day. Use FiberSmart or SuperFood as necessary to supplement

WEEK 1,3,5, ...
Avoid all starches, complex carbs, and fruit

WEEK 2,4,6, ...
After a workout consume a complex carb like oatmeal + Peanut butter along with a protein shake (40g of protein). Aim for 80-100g of carbohydrates in this post workout meal.

SUPPLEMENTS
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No protein shakes or protein supplements during odd weeks. Protein is to come from whole foods like meat, fish, eggs, cottage cheese, etc.

In between meals, 3 times a day, supplement with Amino Acids as follows:
      5g glutamine
      6g BCAA
Last intake of aminos is 30 minutes or so before bedtime

At meal time, take 2-4g of EFA complex such as Alpha-Omega or Udo's Oil