Rip Time

Part 2 of my comprehensive fat-burning plan to get you shredded.


Pavel Ythjall

Previously, I gave you the first installment of my fat-loss superfeature. Nutrition plays an absolutely pivotal role in maximizing changes in body composition; however, so does training. In this second part, I’m going to show you how to maximize fat loss through training in the gym and your cardio. Follow this plan to the letter, and you can show off a shredded physique.


Usually when people switch to a fat-loss phase, there are common pitfalls that slow down progress. After almost 30 years in the world of bodybuilding and performance coaching, I’ve noticed the same mistakes arise on a consistent basis. These are:

  1. Not focusing on performance in the gym while on a calorie- restricted diet. As a result, overall performance goes down significantly, leading to an unnecessary loss in muscle mass and reduction in energy expenditure. This leaves the individual with a less aesthetic physique as well as a more compromised metabolism going forward.
  2. Losing sight of the fact that overload and training intensity are still relevant during a fat-loss phase. People often become one-dimensional in the gym during a fat-loss transformation, doing lots of volume and just chasing the pump. Since there’s no focus on periodization or global muscle fiber recruitment, their progress suffers dramatically.
  3. Overtraining. More is not always better. Training is there to create a stimulus, which then must be fueled through nutrition and supplementation. By overtraining while in a calorie deficit, you’re at your most vulnerable when it comes to losing muscle mass. Do not fall into this trap—remember, the fundamentals of training remain the same.


After decades of fine-tuning Y3T, I sincerely believe that this is the optimal way to burn body fat in the gym.

Using a broad spectrum of rep ranges, which means that all energy systems become engaged and conditioned to a higher capacity. In essence, this leads to greater energy expenditure.

Extreme intensity, which is also tracked specifically over the three-week cycle to generate overload across all muscle fibers, energy systems, and the central nervous system. As such, overall energy expenditure is achieved while positive adaptations within natural hormone output also take place.

Specific rep tempo and rest-period prescriptions within the context of various rep ranges. This leads to greater muscle engagement, more significant hormonal response, and higher energy expenditure.


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