13. Lift heavy
Remember: Losing the last 10 pounds isn’t as much about “weight loss,” per se, and more about body composition. By the time you’ve achieved a body fat percentage low enough to have your sights set on the last 10 pounds, it’s time to shift your focus from stubborn fat to the muscles that you want to see.
The solution: Lift heavy. “You want your muscles to really ‘pop,’ and heavy lifting will do that,” Donavanik says. “I’ve had clients who need to get ready for photo shoots and shirtless scenes on camera. Everything leading up until the last 2–3 weeks before their shoot is all HIIT training. During those last 2–3 weeks, however, we really tighten up the diet and focus on lifting heavy…. [The client] may only lose five pounds on the scale, but he’ll look 10 pounds leaner.”
Donavanik recommends doing both total-body functional movements and isolated exercises in four sets with the following rep scheme: 10 reps, 10 reps, 8 reps, and finally 4-6 reps.
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