Young Chilean Starting "The Body Fat Breakthrough"

Bigger Stronger Leaner Ellington Darden HIT Coaching
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Dear Dr. Darden,

My name is Sebastián and I am a 25-year-old from Chile. I am writing to express my admiration and respect for your work and the High-Intensity Training (HIT) system.

I have been actively researching your lectures and publications, and I have committed to starting “The Body Fat Breakthrough” program as a new phase in my life. (Current stats: 1.78 m / 76 kg).

Challenge and Suggestion (Language Barrier)

My biggest obstacle is the language barrier. Your books are only available in English, which forces me to rely on AI and translation tools to understand the full methodology. This leaves me with many technical questions.

• Publishing Suggestion: I genuinely believe that publishing your books, especially “The Body Fat Breakthrough,” in Spanish would open up a vast and receptive audience in Latin America that greatly values the HIT system.

Request for Guidance (Long-Term Progression)

Although I’ve implemented the core concepts (5-sec Negative Training, 1–2 times/week, 50/25/25 Diet, and post-dinner walks), I feel lost concerning long-term progression.

Any insights or advice you could offer on the following would be extremely helpful:

1. Calorie Adjustment: How should I adjust my calories as the program progresses (after the initial 6 weeks)?

2. Exercise Variation: How and when should I rotate the exercises to prevent hitting a plateau?

I thank you in advance for any guidance you can offer. I wish you all the best and congratulate you on your influential work.

Sincerely,

Sebastián

Chile

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Sebastian: You are headed in the right direction. Just be patient. Ellington

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Dr. Darden,

Thank you for your direct and motivational reply! I am strictly following your “be patient” instruction and the training intensity.

The language barrier limits my access to methodology details, but I am committed to researching and giving my best.

My main technical question is: Could you guide me on how to manage the calorie and frequency adjustments (rotation) after week 6 to prevent plateaus and overtraining?

Any small hint on this crucial point would be greatly appreciated.

Thank you again for your time.

Sincerely,

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Hi Sebastian,

Just keep cycling through the 6 week program. After a couple of cycles (12 weeks) I’d recommend a week off training and increase your daily calories to about 1800. After the weeks rest and increased calories start the 6 week cycle again and complete another two six weeks cycles. Continue like that until you get your fat to a level you are happy with.

There’s no need to change the exercises.

Hope that helps.

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You said 5 seconds eccentric…doesn’t it start at 20-20-20 and increase over the weeks?