Tumminello - Strength Training for Fat Loss

Nick Tumminello

Human Kinetics

Library of Congress Cataloging-in-Publication Data

Tumminello, Nick.

Strength training for fat loss / Nick Tumminello.

pages cm

Includes bibliographical references.

1. Weight loss. 2. Reducing exercises. 3. Muscle strength. I. Title.

RM222.2.T799 2014

613.2'5--dc23

2013042013

ISBN-10: 1-4504-3207-7 (print)

ISBN-13: 978-1-4504-3207-8 (print)

Copyright 2014 by Nick Tumminello

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of November 2013, unless otherwise noted.

Acquisitions Editor: Justin Klug

Developmental Editor: Laura Pulliam

Assistant Editor: Elizabeth Evans

Copyeditor: Alisha Jeddeloh

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Graphic Designer: Fred Starbird

Graphic Artist: Kim McFarland

Cover Designer: Keith Blomberg

Photograph (cover): Gary Rohman/age fotostock

Photographs (interior): Human Kinetics

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Art Manager: Kelly Hendren

Associate Art Manager: Alan L. Wilborn

Illustrations: Human Kinetics

Printer: McNaughton & Gunn

We thank BB3 Training Center in Sunrise, Florida, for assistance in providing the location for the photo shoot for this book.

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E5778

This book is dedicated to my late grandmothers: Rita Whitehouse and Mary Jane Tumminello. From the day I was born until the day each of them passed on, they spoiled me rotten and always made me feel as if their world revolved around me. And that's the kind of love that every kid should grow up with and have in his life.

I'd also like to dedicate this book to my mother Faith Bevan and to my father Dominic Tumminello. Although you both have very different outlooks on life and on raising me, you both have done one thing that's exactly the same. And that is not just being a wonderful and loving parent, but also a best friend to me.

As I put together this list of acknowledgments, I'm taken on a trip down memory lane. And, that (memory) lane is a road that would not be paved to where it is if it werent for the people on this list.

I have to start off by thanking my wonderful girlfriend, Jaclyn Gough, who is not only the sweetest and most beautiful person (inside and out) Ive ever met, but shes that person we all need on our team who gives us unwavering love and support. I'm very lucky about a lot of things in my life, and one of those is getting to know you, Jackie, and grow closer to you more and more each day. Not to mention, Jackie is not only a big part of my life, but shes also a big part of this book, as she is one of the exercise models.

Big hugs go out to Deanna Avery and Paul Christopher for not only being some of the best friends I could ever ask for, but also for taking time away from their family and friends to model the exercises in this book. I also owe a debt of gratitude to Billy Beck (the Third) for his incredible hospitality in allowing us to do the photo shoot for this book at his facility: The BB3 Training Center. Each of you, Deanna, Paul, and Billy, are forever a part of this book, and I hope youre as proud to be a part of it as I am to have you as a part of it.

I have to give a shout out to my South Florida friends Rob Simonelli and Maggy and Alex Cambronero. The professional and personal support youve given me and Jackie is something you cant put a price on, and Im forever grateful to call you our friends.

As an exercise enthusiast, I owe a big debt of gratitude to my longtime friend and fellow high school classmate Brad DeLauder. I could not have asked for a better weightlifting partner to share so much blood and sweat with from the time we were out of high school to our mid-20s. Those are some of the best memories I have, and I have Brad to thank for making that such a fun, memorable, and important time in my life.

I owe a special thanks to my mother, Faith Bevan, for not only being a great mom but for also raising me, as she says, on the smell of iron and sweat. Going to the gym with you while you were training for your bodybuilding shows back in the 80s and seeing your dedication to leading a healthy and active lifestyle is clearly a big part of what made me who I am as a man and what I do as a professional. And to John Cavalier: thank you for being a great husband to my mother and a great friend to me.

If there is one thing that I have learned in life, it is that there are smart people and then there are good thinkers. Smart people are great at memorizing facts, but good thinkers are great at working things out. My father, Dominic Tumminello, not only taught me to always be myselfan independent-minded individualbut also how to be a good thinker to whom, as he says, there are no problems, only solutions. This book is all about working out ways to use proven training principles to provide safe and effective training solutions. So, this book would not be possible if were not for the inspiration and life lessons I got from you, Dad.

As a professional fitness trainer, I owe a huge thanks to Marc Spataro, who is not only someone I love like a brother but the man who I was lucky enough to co-own a private training facility, FitNology (in Baltimore, MD), with for almost 10 years. Ive always loved training clients and athletes, and working with Marc every day made it even better because I got to hang out with one of my best friends. This book would certainly not be possible if it werent for Marc because all the techniques and applications featured here were developed and refined in the gym we co-owned together.