Ep 136: Can you burn fat and build muscle at the same time?

Hey there team!James Cerbie here.I hope you've had a fantastic weekend and are gearing up for a beautiful week.I just wanted to jump in real quick and let you know that myself and the team here at Rebel Performance are going to be hitting pause on the podcast and social media content production for a few weeks.We are doing this so that myself and the rest of the team at Rebel Performance can exhale, spend more time with their family and friends, and recharge the batteries a bit.This does not mean our coaching program is slowing down in anyway. In fact, it means the opposite because we will be devoting 100% of our effort and attention to continue helping our clients transform their physique, unlock deep health and level up their performance.If you're interested in learning more about working with us, you can do that at our website www.rebel-performance.comAnd then if you want to keep getting content from us while we hit pause on the podcast and social media you can do that by:Joining our newsletter because we will still be sharing 2-3 targeted, high value emails per week to help you dominate with your training, nutrition, lifestyle and mindsetWe have over 2 years worth of podcast episodes recorded, so feel free to scroll back through our backlog and give those episodes a listen. I think you'll find them highly valuable.Otherwise, thank you so much for tuning in and supporting Rebel Performance.We will be back with fresh content for the podcast and social media in a few weeks.In the meantime, I hope you can also find more space and freedom to spend with your loved ones over the coming weeks and months.Links:Coaching program and newsletter: https://www.rebel-performance.com

Is finding a 1-rep max worth it?While the 1-rep max has a storied history in strength sports, we are here to argue against it.The 1-rep max can make sense in very specific use cases, but for the vast majority of people, it will not be an efficient or wise usage of their time.On the episode today we break down why that is, and more importantly, what we recommend doing instead if your goal is to optimize your physique, performance AND health.Here’s a bit of what you can expect to learn:What is a 1-rep max testing?Why would you use a 1-rep max in training?What are the major drawbacks to testing a 1-rep max?Why are 3-6 rep maxes a better option?And much, much more

Are you looking to fast track your physique and performance?If so, then carb cycling may be a great nutritional strategy for you.Personally, it’s what I’ve had the most success with and it’s worked like magic for many of our clients here at Rebel.What I love about the carb cycling strategy is that it creates an appropriate physiological match between your input (food coming in) and your output (energy you expend).The downside though is that I see many people who 1) still have no idea what carb cycling is 2) don’t know how it works and 3) don’t know how to implement it successfully in real life…Which is why on the podcast today we are going to break down carb cycling for you.Here’s a small taste of what you can expect to learnWhat is carb cycling?What’s the difference between carbs and fats as a fuel source?Why do you want more carbs and less fat when you train?Why do you want more fat and less carbs when you take a day off?How and why does carb cycling work?How to use carbs to power your performance and fats to get leanHow to implement carb cycling in your lifeAnd much, much more…Listen in to discover when and how carb cycling can help you fast track your physique and performance 👇PLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- Click here to hang with me on Instagram.💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- Click here to book a call and learn more.

Want bigger, more defined pecs?If so, then the episode today is for you.We break down:What are the best exercises for pec hypertrophyWhat’s the ideal training frequency for pec hypertrophyHow many total sets per week should you hit when training pecsWhich is best - barbells vs. dumbbells vs. machinesAnd much more…Tune in below to discover a step-by-step hypertrophy guide for building and developing your pecsWhat You'll Learn in this Episode:[05:40] What are the best exercises to choose from when focusing on pec hypertrophy[11:15] Why dumbbells may be a better option for you than a barbell[14:15] What’s happening at the pec during pressing[18:25] Favorite exercises for building the upper pec[23:00] How to do a pec fly efficiently[28:40] The order of operations for pec development: barbell vs. dumbbells vs. cables[33:15] How to appropriately set up dumbbell presses[34:38] Where dips fall into the pec development equation[38:18] How many times per week should you be hitting pecs and what should your working sets look likeLinks:Check out the incline dumbbell bench press hereCheck out the incline cable bench press hereCheck out the low to high cable fly hereCheck out the flat cable chest press hereCheck out the flat dumbbell bench press herePLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- Click here to hang with me on Instagram.🎙Listen to the podcast.&nbsp;It's the #1 place to get strategies, tactics and quick wins to help you level up your physique, health and performance -- Click here to listen.💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- <a...

Is keto diet right for you??It’s no surprise that the majority of conversations surrounding nutrition and wellness have a way of turning into something along the lines of,“Have you tried this diet yet?” And at some point or another, we’ve all heard of the keto diet; however, there’s still a large amount of confusion and misinformation floating around what it actually is, and more importantly, who and what it’s actually good for.&nbsp;On the podcast today, Erin Murray and I break down what keto is and the best practices for being keto in the real world. We then unpack the difference between being fully keto versus low carb and what a typical day looks like in the life of someone who is keto. And just like anything else, there are pros and cons that the two of us lay out and dissect for you.Tune in to discover what keto is and if it’s the right option for you 💪What You’ll Learn in this Episode:[03:35] What actually is keto?[04:50] The distinction between being keto versus low carb[08:00] What does it actually look like and how do you execute being fully keto in the real world?[11:49] Average side effects of being keto[13:40] What is the performance fuel of being strong, jacked and powerful?[14:20] Where/when being keto makes sense&nbsp;[18:28] What are the pros and cons of going keto?[23:40] Common misunderstandings around the keto diet[24:50] Is going keto the right option for you?PLUS Whenever you're ready... here are 3 ways we can help you improve your physique, health and performance.👋 Follow me on InstagramI share tips every day to help you dial in your training and nutrition, so you can look good, move well and perform your best -- Click here to hang with me on Instagram.🎙Listen to the podcast.&nbsp;It's the #1 place to get strategies, tactics and quick wins to help you level up your physique, health and performance -- Click here to listen.💪🏼 Join a 12 Week Rapid Results Program Cohort - next cohort starts Monday, 10/17 (limited to 8 people)If you'd like to work directly with me and my team to transform your physique, health and performance in 90 days, join a Rapid Results Program cohort. We only bring on new clients 1x/month and limit spots to 8 people -- Click here to book a call and learn more.

Would you like to never stop making progress in your training?Someone sent me an email recently letting me know they were making great progress for about a month and a half&nbsp; but unfortunately hit a wall and stopped seeing results. There can be a lot of different variables contributing to this, but one of the primary reasons we see that happen is because people don’t sequence their training appropriately (or, in some cases, at all).And on the podcast today we’re going to break down what we actually mean when we say, “sequence your training.”&nbsp;We unpack how you should sequence your training so you never stop making progress and seeing results and help you understand where the concept of the seasons of lifting come into play (hint: this will help make sequencing your training a breeze).Tune in below to discover why sequencing your training is so important and how you can implement it to ensure you’re continuing to make progress and see results 💪What You'll Learn in this Episode: [03:00] What does it mean to sequence your training and why is it important?[06:30] Understanding the law of diminishing returns and its role in your results[12:10] What does sequencing your training actually look like in the real world?[13:30] Seasons of lifting and how the different training cycles should flow[17:55] What happens when you switch your training focus[21:12] Why periodization becomes more important the more advanced you are in your training[22:20] What is meant by residuals when talking about periodization[25:50] The amount of work required to maintain a quality versus the amount of work required to develop a quality[28:45] How to maintain work capacity&nbsp;[34:00] A list of things you should never do in your trainingPLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)🚀 Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance - &nbsp;Click here to join📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - Click here to schedule.💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - <a...

Do you want to be successful with your nutrition without having to count calories?? This is a really important topic and a question that comes up often. Your need to count calories is going to be dependent on your goal and the level of your goal that you’re trying to achieve. So with that said, who should and who shouldn’t be counting calories to be successful?On the podcast today we’re going to help you determine whether you are a 4-lane highway person, a sidewalk person or a tightrope person. We’re also going to unpack the 6 core nutrition foundations we teach our athletes at Rebel Performance that allow them to have long-term nutrition success without having to weigh or count their food. Then, we’re going to break down a convenient and one of the easiest ways you can proportion your food.Listen in to determine if you can be successful in your nutrition without having to count calories 💪What You'll Learn in this Episode:[05:57] Is your health and wellness more flexible than you might think?[07:35] Are you a highway, sidewalk or tightrope person?[10:30] What are the core nutrition foundations that will help you be successful?[17:25] How to use the right fat for the job.[18:05] Why it’s important to focus on the nutrition of addition[18:55] How to proportion your food using your hand.[21:23] How to determine if you’re in the group who should be counting and weighing your food.[26:05] Why it’s important to have a gradual approach when making significant changes to your nutritionPLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)🚀 Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance - &nbsp;Click here to join📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - Click here to schedule.💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - Click here to learn more

Can you burn fat and build muscle at the same time? Despite all the marketing and non-sense you see on the internet, the answer is it depends. Some people can while others can’t…so the million dollar question is which group do you fall into?And on the podcast today we’re going to break it down for you. We discuss what to do if you are a beginner vs. a more advanced trainee, how to choose between building muscle or burning fat depending on your bodyweight goal, and the importance of high energy flux.Tune in below to choose the best strategy for you 💪What You’ll Learn in this Episode:[07:45] Are you a beginner or an advanced trainee and why does that matter for burning fat and building muscle?[12:00] What role does nutrition actually play in burning fat and building muscle?[15:00] Understanding when you need to be in a calorie deficit and when you need to be in a surplus[17:30] What is the best strategy for building muscle and/or burning fat and where is a good place to start?[22:45] Why training, eating and moving MORE will come far easier and be more sustainable than trying to do LESS.[31:00] A realistic expectation for how long it should take you to lean out and build muscle.[38:15] Why is repetition and consistency important?PLUS: Whenever you're ready... here are 4 ways we can help you improve your physique, health and performance.👋 New here? Let me tell you how it works...Are you new to Rebel Performance? If so, you probably have a few questions about who we are, what we stand for, what we do and how we're different from all the other ads, coaches and gurus out there - Click here to discover what Rebel Performance is and how it works (and to unlock some free gifts)🚀Join the LifeProof Athlete LoungeIt’s our new Facebook community where former athletes turned busy professionals discover how to improve their physique, health and performance - &nbsp;Click here to join📱 Schedule a free Training and Nutrition BrainstormGrab a 15-minute slot on our Athlete Success Manager's calendar to discuss challenges, get some advice and figure out your next step for leveling up. This call is free and our gift to you - Click here to schedule.💪 Join our 12 Week Rapid Results ProgramIf you'd like to work directly with me and my team to level up your physique, health and performance in the next 90 days, check out our 12 Week Rapid Results Program - Click here to learn more

I know you are putting in the work day in and day out in the gym to look and perform better. I’ve given out many of my nutrition tips on IG, and while those tips are helpful, to take your physique, health and performance to the next level you need an entire system for nutrition and recovery.To help you out, I brought back to the podcast my buddy Dr. Mike T Nelson, the creator of the Flex Diet Certification, to break down his metabolic flexibility system… And the idea behind it is simple - how can you use fats to help with body composition and then use carbs to dominate in the gym? Well that’s what we break down for you today on the podcast. So, listen in to discover how to use metabolic flexibility to more efficiently build muscle and improve your performance.Links:Explore Dr. Mike’s website here: https://miketnelson.com/tag/flex-diet/Follow Dr. Mike on Instagram here: https://www.instagram.com/drmiketnelson/Learn more about the Flex Diet Certification here: https://tinyurl.com/yart6837Follow James Cerbie here: https://www.instagram.com/jamescerbie/Follow Rebel here: https://www.instagram.com/therebelperformance/Join our Rebel FB group here: https://bit.ly/3KfGk6AWant to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperfClaim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/PLUS:&nbsp;Whenever you're ready... here are 3&nbsp;ways we&nbsp;can help you&nbsp;unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries).1.&nbsp;Listen to the podcast.&nbsp;We release a new episode every Sunday evening&nbsp;where we break down what to do in and outside the gym to help you become the&nbsp;total package&nbsp;(and perform pain-free) -&nbsp;Click here to listen.2.&nbsp;Buy a pre-made program.&nbsp;Looking for an expertly crafted training program minus the coaching and camaraderie?&nbsp;Then&nbsp;go&nbsp;here.3. Claim your no-risk trial.Want to work directly with me and my team&nbsp;to find your peak performance, train pain-free, and&nbsp;become a total package athlete in 90 days? Then reply&nbsp;"trial"&nbsp;to this email and I'll send you all the details. Oh, and&nbsp;here's a bunch of reviews&nbsp;if you want to know what real humans think of working with us.&nbsp;

We can all agree building muscle is a common goal amongst most people; however, we can also agree that actually accomplishing that can be quite the challenge. One of the main obstacles we see people running into is that they’re not sequencing their training appropriately.And what I mean by that is if you think of it as LEGO blocks – we’re going to stack one LEGO block on top of the other. Each block is a specific block of training, and that block of training is going to be looking to accomplish something specific for you, meaning it will have a specific stress input to drive a specific adaptation.If we’re looking to build muscle and hypertrophy, there’s an order to which we want to stack up these Legos so that you can be successful week to week and month to month without running into the ever so dreaded plateau.&nbsp;This episode is all about the Rebel crew, Keiran Halton, Ryan Patrick, Ryan L’Ecuyer, Lance Goyke and I walking you through the approach we like use to help our clients build muscle. Listen in for a step-by-step approach to help you consistently build muscle.Links: Follow Lance Goyke here: https://www.instagram.com/lancegoyke/Follow Keiran Halton here: https://www.instagram.com/halton_performance/Follow Ryan Patrick here: https://www.instagram.com/coachryanpatrick/Follow Ryan L’Ecuyer here: https://www.instagram.com/lacurefit/Follow James Cerbie here: https://www.instagram.com/jamescerbie/Follow Rebel here: https://www.instagram.com/therebelperformance/Join our Rebel FB group here: https://bit.ly/3KfGk6AWant to learn more about the Rebel Performance Training Team? Click here to chat with our team: http://m.me/rebelperfClaim your no-risk trial to work with me and my team privately here: https://www.rebel-performance.com/PLUS:&nbsp;Whenever you're ready... here are 3&nbsp;ways we&nbsp;can help you&nbsp;unlock total package strength, physique, and athleticism (without being in pain or getting beaten down by injuries).1.&nbsp;Listen to the podcast.&nbsp;We release a new episode every Sunday evening&nbsp;where we break down what to do in and outside the gym to help you become the&nbsp;total package&nbsp;(and perform pain-free) -&nbsp;Click here to listen.2.&nbsp;Buy a pre-made program.&nbsp;Looking for an expertly crafted training program minus the coaching and camaraderie?&nbsp;Then&nbsp;go&nbsp;here.3. Claim your no-risk trial.Want to work directly with me and my team&nbsp;to find your peak performance, train pain-free, and&nbsp;become a total package athlete in 90 days? Then reply&nbsp;"trial"&nbsp;to this email and I'll send you all the details. Oh, and&nbsp;<a...