Losing a lot of weight rapidly often comes with an unpleasant side effect – loose, sagging skin. This excess skin can be disheartening after working so hard to lose fat and get fit. Fortunately, with the right training approach, you can achieve weight loss without compromised skin.
Ultra-endurance athlete and retired Navy SEAL David Goggins is known for his intense physical feats and extreme mental toughness. He also lost over 100 pounds in under three months – going from 300 pounds down below 190 pounds – without developing loose skin. How did he do it?
In a recent video, Goggins shares his unconventional "100 to 500 routine" that allowed him to shed fat extremely fast while avoiding loose skin. While extreme, understanding his methods can provide valuable takeaways for effective fat loss training.
The Science Behind High Rep Training
The foundation of Goggins‘ routine is very high reps with relatively light resistance, particularly in the “100 to 500” rep range. This unique approach leverages science-backed mechanisms for enhanced fat loss and muscle retention.
Maximizing Metabolic Stress
His emphasis on 100-500 reps take advantage of the "metabolic window" for increasing lactate production, metabolic demand, and calorie burn both during and after training.
According to studies on metabolic resistance training, this rep range maximizes training density, metabolic stress, and post exercise oxygen consumption (EPOC).
Fat Burning Afterburn
Pushing into this high repetition "burn zone" can elevate metabolism for up to 48 hours post workout. This enhances the "afterburn effect" allowing enhanced fat loss even during recovery days.
Based on calorie burn estimates for common exercises, a set of 100 push ups (in 2 minutes) burns ~100 calories. Take that set all the way up to 500 reps (in ~10 minutes), and estimates approach ~500 calories burned from a single exercise.
For a 185 pound person, that could expend over half a pound of body fat from just that single extended set alone! This doesn‘t even account for the increased metabolic impact post exercise.
Muscle Retention with Light Weights
Despite training for extreme fat loss, avoiding catabolizing muscle was critical for Goggins to prevent loose skin. The light resistance he advocates using for sets of 100-500 falls in the ~40-60% 1RM range for most exercises.
This exploits lighter metabolic work for fat burning, while heavier loads (~65-85% 1RM) break down muscle tissue. So while his routine lacks traditional strength and hypertrophy reps, it protects hard-earned muscle.
Resting in the Up Position
Another unique component of Goggin‘s high rep approach is resting at the top, contracted position when fatigue forces you to pause mid-set.
For example, during very high rep push ups or squats, instead of stopping in the down position when reaching failure, rest in the up position. This allows metabolic stress and muscle burning to continue even while paused.
Goggins notes:
Normally when you get tired, you rest at the bottom. I would rest and burn at the top – keeping constant tension on the muscle so I don’t get loose skin.
Exercise science refers to this concept as time under tension (TUT). Extended TUT applies constant force to increase fatigue, muscle damage, and growth stimulus.
This mechanism triggers muscle protein synthesis during rest for quicker recovery and physical adaptations over time. So those 1-2 second mid-set pauses with muscles fully contracted increase overall TUT for enhanced results.
Pushing Past Failure
Most traditional training protocols terminate sets when technical failure makes completing another rep impossible. But Gothins‘ "rest and burn" technique allows pushing sets past initial failure by incorporating short pauses.
The push-to-failure; brief-rest; push-more-reps cycle brings sets into the [REP RPE 10] range as classified on perceptual effort scales used to gauge intensity.
While reaching full technical failure during sets optimizes hypertrophy, pushing into forced reps and beyond failure boosts TUT and metabolic overload even further.
Adapt and Figure Things Out
While the core of the "100 to 500" routine focuses on metabolic resistance training, Goggins also emphasizes the importance of adapting your program as needed:
You’ve gotta get to 100 first. If that’s hard, modify…Do air squats or small weights. Adapt it and figure it out – drop your ego…You’ve got to work the process and the formula to get to 500. Once you get there, nothing can stop you.
This underscores using your best judgement to make the training work for your current level of fitness. Checking your ego at the door and doing easier modifications enables gradually ramping up intensity in a safe, sustainable way.
Nutrition for Rapid Fat Loss Without Losing Muscle
Along with training, optimizing nutrition can further support losing fat rapidly while avoiding loose skin. Combining very high protein intake with lower carb and fat ratios allows maximizing stored fat utilization while retaining lean mass density.
High Protein is Key
While specific macro nutrient needs depend greatly on the individual, protein is priority. High protein intake preserves existing muscle when training in an aggressive calorie deficit.
According to research on optimal protein intake during caloric restriction for lean athletes:
Protein intakes of 1.8-2.7 g/kg can advantageously be consumed during periods of restricted energy intake to attenuate reductions in lean body mass.
To translate, consuming up to 1.2 grams per pound of body weight offers protection against catabolism. This aligns with Goggins’ baseline protein recommendation.
Higher protein consumption also directly elevates metabolic rate, benefits satiation, and reduces fat formation from excess calories.
So increasing daily protein to very high proportions of total calories coupled with intense metabolic resistance training allows dieters to lose pure body fat rather than “weight” that includes muscle.
Lower Carb and Fat Intake
With adequate protein prioritized to protect LBM, remaining calories should emphasize whole food carb sources and healthy fats – in that order.
Favoring carbs over fats shifts metabolism towards using body fat as fuel, especially in lower calorie states induced by aggressive cuts. This spares muscle protein that otherwise gets broken down for energy if fat remains unavailable.
Research even suggests very low 20-25% dietary fat ratios reduce loss of lean body mass during rapid weight loss compared to moderate 30-35% fat intakes.
So whole grains, starchy veggies, and legumes should provide the majority of remaining calories beyond protein sources. Keep added fats minimal outside of heart healthy unsaturated sources.
Calorie Deficit Impacts
With the above protein, carb, and fat breakdown, expect substantial fat loss eating approximately 15-20 calories per pound of body weight daily in an active person.
At only 1500 calories on a 2000 calorie TDEE, an average dieter loses around 1.5 pounds per week. But through strict metabolic resistance training and 30%+ protein ratios, that deficit predicts fat loss exceeding 2+ pounds weekly without muscle deterioration.
This aligns with Goggins dropping over 100 pounds in 12 weeks. But the gradual ramp up through "100 to 500" allows the body to acclimate to aggressive energy restrictions. Remember – safety first!
Sample Strength & Conditioning Inspired Routine
Implementing a customized program modeled after Goggins’ principles allows accelerated fat loss for most dieters. But his extreme methods warrant careful consideration of current conditioning levels before jumping fully onboard.
Here is a 12 week progression outline blending his high intensity metabolic techniques with traditional strength and conditioning:
Weeks 1-4
Primary Focus: Building Strength and Metabolic Base
Training Split: Full Body Strength + Metabolic Finishers 4x Weekly
Sample Workouts:
- 5 Sets x 5 Reps Squats @ 75% 1RM
- 3 Sets x 8-10 Reps Bench Press
- 3 Sets x 8-10 Reps Pull Ups
Metabolic Finisher:
- 200 Total Reps Bodyweight Squats
Nutrition: Moderate Calorie Deficit; 1g Protein/Lb
Weeks 5-8
Primary Focus: Increasing Intensity into "100 Range"
Training Split: Upper Strength/Lower Metabolic 2x Week Each
Sample Workouts:
-
3 Sets x 6-8 Reps Overhead Press
-
100 Continuous Push Ups
-
3 Sets x 6-8 Reps Deadlifts
-
200 Bodyweight Squat Challenge
Nutrition: 500 Calorie Deficit; 1-1.25g Protein/Lb
Weeks 9-12
Primary Focus: Hardcore Metabolic Overload
Training Split: Total Body Metabolic Circuits 4x Weekly
Sample Workout:
- 500 Continuous Bodyweight Squats
- 100 Strict Push Ups
- 500 Second Plank Hold
- 400 Jumping Jacks
- 1 Mile Run
Nutrition: 750+ Calorie Deficit; 1.2-1.4g Protein/Lb
This covers progressively increasing volume and intensity each mesocycle while allowing metabolic and joint acclimation. Customize load, volume, and nutrition based on capability and recovery.
Supplemental Conditioning
Including some form of steady state cardio 2-4 days weekly provides added calorie burn. Low/moderate intensity options like incline walking, swimming, cycling, elliptical machines, etc. all fill this role.
Shoot for 30-60 minutes to burning 400+ calories during these secondary sessions. Just don‘t interfere with leg recovery when adapting to extreme squat/deadlift frequency.
Common Concerns
Does ramping up training volume so drastically risk overtraining? What about myths on metabolism or loose skin? Here are answers to some common rapid fat loss questions:
Q: Won‘t my metabolism crash from such low calorie intake?
A: The "starvation mode" myth only applies to sedentary dieters with sustained multi-week deficits exceeding 750+ calories. Combining resistance training with high protein intakes down to just 15 calories per pound averts metabolic slowdown.
Q: Isn‘t rapid weight loss bad? Don‘t I risk loose skin?
A: Losing 1-2 pounds weekly doesn‘t shock the system enough to cause loose skin. Only excessive 3, 4, 5+ pound compounded losses increase this risk. And staying muscular while cutting protects skin elasticity.
Q: Can I realistically recover training this hard nearly every day?
A: Yes, but the gradual intensity progression gives tendons, ligaments, and joints crucial time to adapt. This reduces overtraining and burnout risk substantially compared to immediately jumping into such extreme volumes.
The key is tuning training stress so that complete recovery just barely occurs between each session. Pay close attention to fatigue levels and scale back at the first sign of compromised recovery.
It‘s Time to Transform Yourself
David Goggins clearly demonstrates that losing over 100 pounds in 12 weeks without loose skin IS possible – with the right plan and relentless drive.
Obviously his extreme ball-buster approach won‘t be appropriate for most people initially. But the principles behind his high rep “100 to 500” metabolic training, enhanced time under tension, strategic nutrition, and fierce mindset provide an intriguing fat loss case study.
Carefully integrating these techniques into your own step-by-step training and nutrition program allows systematically nudging your body into progressive overload. With grit and smart programming, you CAN realistically achieve incredible fat loss and leanness breakthroughs.
Just remember – Rome wasn‘t built in a day. But brick by brick, bold dedication reveals what you‘re truly made of. Inch towards 500, be smarter than your excuses, and witness yourself rapidly transform!
Now get out there, harden your mind for hardship, and surpass every expectation you ever set for yourself. The real competition is within. Your best begins now. Time to get after it!