By Kevin Yates
If you want to lose fat and gain muscle there are 5 "secrets" you need to know to achieve your goal. Too many times people attempt to build muscle and lose fat at the same time only to be left frustrated by failure in the end.
You may be in this group. The 5 "secrets' I am going to reveal are some of the main reasons why you haven't been able to lose fat and build muscle like you want. There's more to it than simply showing up at the gym and getting a pump.
Perhaps you've reduced your calories and lost some weight only to end up feeling weak and hungry after a few days or a few weeks and unable to maintain your diet. Then you gained back those few pounds you lost and maybe a couple extra.
The purpose of this article is to show you exactly how to lose fat gain muscle and get it done quickly using 5 simple secret strategies that are guaranteed to help you finally build muscle and lose fat. With that said, here are the 5 secrets you need to know:
1. Do NOT train for the pump- Contrary to what the popular muscle building magazines preach month after month, building muscle has nothing to do with the pump. The pump you feel after a hard resistance training workout is from blood rushing to your muscle cells to replenish the "energy" you lost during exercise. But, this is not the primary muscle building mechanism. The way you build muscle is by properly fatiguing your muscles which causes damage to your muscle cells. When your body recovers from this damage it rebuilds your muscle cells stronger to better handle the stress in the future.
2. Know how many calories you need- This is where things get a bit tricky so I'll try to keep it as simple as I can to avoid any confusion. If you want to lose fat you have to burn more calories than you consume. However, you must be careful not to overdo it. Cut calories too much and you also lose precious muscle in the process.
On the other hand, to build muscle you need to consume more calories than you burn so your body has a surplus of energy to add lean muscle. Again, be careful because if you consume more calories than your body can use you only add fat.
I suggest choosing one goal first then once you get to that goal try for your other goal. For example, you could go into a 6-12 week fat loss phase where your main concern is to lose fat and maintain your current muscularity. After you reach your fat loss goal then you shift into a muscle building phase where you try to maintain your current body fat percent (within about 2%-3%) and add as much lean muscle as you want.
3. Balance your calories- In the end, calories in versus calories out determines whether or not you lose WEIGHT. However, it's the type of calories you consume that determines whether or not you lose or gain fat and whether or not you lose or gain muscle. This is very important. You don't simply want to lose weight if you're merely losing muscle, right? And, you also don't want to simply gain weight if you're only adding body fat. So, balance your calories with the proper amounts of carbohydrates, protein and healthy fats.
4. Increase your LBM- LBM (lean body mass) is muscle. Every pound of muscle you have burns somewhere between 15-50 calories per day. When you increase the amount of muscle you carry you burn more calories which means you stay leaner.
5. Do NOT train body parts- This is a huge mistake the majority of people trying to lose fat and gain muscle make. Instead, train hard 3 days per week with a total body workout. Do not go overboard on the volume . You should never train more than 60 minutes per workout at the most. Rather than adding more exercise aim to increase the intensity of your current routine. Intensity is the key that most people miss and is why they struggle to build muscle and lose fat.
I hope this helps you reach your muscle building fat loss goals.
Get this explosive FREE report "7 Weight Loss Secrets Revealed" at: [http://www.yatesperformancetraining.com]Yates Performance Training.com
Article Source: http://EzineArticles.com/?expert=Kevin_Yates http://EzineArticles.com/?How-to-Lose-Fat-and-Gain-Muscle---5-Secret-Truths-You-Need-to-Know&id=1224503
Showing posts with label build muscle. Show all posts
Showing posts with label build muscle. Show all posts
Sunday, July 12, 2009
Saturday, July 11, 2009
Learn To Lose Fat Permanently
By Peter Fitzgerald
If you want to lose fat once and for all without losing muscle, and you want to do it naturally without drugs, lotions, potions or fad diets - then this will be a most important message. It is physiologically impossible to lose fat permanently by starving yourself. Sadly, diets do not help you lose fat; exercise and nutrition are what you need to lose fat. The answer is simple and irrefutable, there is no more effective way to lose fat permanently than to cut out all the fat that comes with eating animals and animal food and dairy products. Some claim that if you eat the right foods, can you lose fat permanently without exercise. The fact is that apart from those genetically gifted, fast metabolism types, it's extremely difficult to lose fat permanently without some exercise.
You can finally lose fat permanently, without impairing your system, without strict programs that only frustrate and end up causing more harm than good. You need a life style change to lose fat you also need to build muscle, as muscles use up more calories from your food for energy.
Permanent fat loss requires patience, persistence, commitment, conviction and a burning desire to protect the body from disease and untimely demise. Our body is genetically programmed to talk word by word, walk step by step, talk word by word, burn calories bite by bite and lose fat ounce by ounce. Your body and brain will rebel mightily against a cut in food supply for the first several weeks but as the addiction wears off, the brain will gradually modify its hunger and cravings signals. Fat Loss through communication with your brain and body is the smartest way to lose excess fat.
Muscle, like every other component of our physical make-up, in relation to weight loss is most important, muscle burns fat all day long, muscle will always be your number one metabolic fat burning machine. The main reason why people get fat is that their daily lives do not include sufficient muscular activity that will maintain their muscle mass intact. To stimulate passive metabolism in muscle mass to burn more than 5 calories per pound of muscle per day you must stretch the muscle under load to a point where the muscle fibre becomes slightly traumatized. The primary cause of fat accumulation is the loss of muscle mass and the resulting lower metabolism. You can learn more about how loose fat, (9 pounds in 11 days) enjoy this great site: http://www.mixedherbs.com
The psychology of permanent fat loss...Goal setting and motivation tactics that program your subconscious mind for massive success...Follow this "secret mental training formula" and you'll be practically "hypnotized" into eating properly and working out consistently. The best way to put muscle on is through strength training. You will burn more calories training multiple body parts, and as a result accelerate your metabolism, losing inches, toning your body and burning body fat. The body functions as a unit- training it otherwise can possibly lead to injury and inconsistent results. If you do the right combination of good food choices, resistance training, and interval training, you will start to see yourself losing total body fat.
I hope you found you found these tip useful. You can learn more about how loose fat, (9 pounds in 11 days) enjoy this great site: http://www.mixedherbs.com
The above information is the result of extensive research and the personal experiences of the writer. This article may be reproduced, provided it is used in its entirety with no alterations to text or links whatsoever. Copyright: Peter Fitzgerald 2008
Article Source: http://EzineArticles.com/?expert=Peter_Fitzgerald http://EzineArticles.com/?Learn-To-Lose-Fat-Permanently&id=1153220
If you want to lose fat once and for all without losing muscle, and you want to do it naturally without drugs, lotions, potions or fad diets - then this will be a most important message. It is physiologically impossible to lose fat permanently by starving yourself. Sadly, diets do not help you lose fat; exercise and nutrition are what you need to lose fat. The answer is simple and irrefutable, there is no more effective way to lose fat permanently than to cut out all the fat that comes with eating animals and animal food and dairy products. Some claim that if you eat the right foods, can you lose fat permanently without exercise. The fact is that apart from those genetically gifted, fast metabolism types, it's extremely difficult to lose fat permanently without some exercise.
You can finally lose fat permanently, without impairing your system, without strict programs that only frustrate and end up causing more harm than good. You need a life style change to lose fat you also need to build muscle, as muscles use up more calories from your food for energy.
Permanent fat loss requires patience, persistence, commitment, conviction and a burning desire to protect the body from disease and untimely demise. Our body is genetically programmed to talk word by word, walk step by step, talk word by word, burn calories bite by bite and lose fat ounce by ounce. Your body and brain will rebel mightily against a cut in food supply for the first several weeks but as the addiction wears off, the brain will gradually modify its hunger and cravings signals. Fat Loss through communication with your brain and body is the smartest way to lose excess fat.
Muscle, like every other component of our physical make-up, in relation to weight loss is most important, muscle burns fat all day long, muscle will always be your number one metabolic fat burning machine. The main reason why people get fat is that their daily lives do not include sufficient muscular activity that will maintain their muscle mass intact. To stimulate passive metabolism in muscle mass to burn more than 5 calories per pound of muscle per day you must stretch the muscle under load to a point where the muscle fibre becomes slightly traumatized. The primary cause of fat accumulation is the loss of muscle mass and the resulting lower metabolism. You can learn more about how loose fat, (9 pounds in 11 days) enjoy this great site: http://www.mixedherbs.com
The psychology of permanent fat loss...Goal setting and motivation tactics that program your subconscious mind for massive success...Follow this "secret mental training formula" and you'll be practically "hypnotized" into eating properly and working out consistently. The best way to put muscle on is through strength training. You will burn more calories training multiple body parts, and as a result accelerate your metabolism, losing inches, toning your body and burning body fat. The body functions as a unit- training it otherwise can possibly lead to injury and inconsistent results. If you do the right combination of good food choices, resistance training, and interval training, you will start to see yourself losing total body fat.
I hope you found you found these tip useful. You can learn more about how loose fat, (9 pounds in 11 days) enjoy this great site: http://www.mixedherbs.com
The above information is the result of extensive research and the personal experiences of the writer. This article may be reproduced, provided it is used in its entirety with no alterations to text or links whatsoever. Copyright: Peter Fitzgerald 2008
Article Source: http://EzineArticles.com/?expert=Peter_Fitzgerald http://EzineArticles.com/?Learn-To-Lose-Fat-Permanently&id=1153220
Monday, July 6, 2009
How To Build Muscle And Lose Fat Without Supplements
By Joseph Cole
In this article, I aim to discuss how you can build musce and lose fat naturally and safely without taking any diet supplements or weight loss drugs, and without having to resort to fad diets or weight loss programs which supposedly help you build muscle and lose fat quickly and easily.
Instead of trying hard to stick to a super strict diet that leaves you unsatisfied, you can actually eat a balanced diet to feed your body and muscles with the necessary nourishment to build muscle and lose fat through the increased metabolism that you get as a result of the muscle building.
What’s more, with this way of burning fat, you will never have to go on another diet again. Once you reach your fat loss goal, you can choose to maintain your weight, or continue to build muscle and lose fat, in which case keeping the fat off will become easier as your metabolism speeds up as you continue to build muscle and lose fat.
To build muscle and lose fat the first step is start eating smaller meals 4-6 times a day as opposed to the typical 3 meals a day we’re accustomed to. Your meals should contain healthy sources of protein and natural starches as well as fibrous carbs. However, to build muscle and lose fat, you should avoid eating starches at night. You should also cut out sugar and fat from your diet, except a moderate amount of fruits and dairy products, and good sources of healthy fats such walnuts, olive oil, and fatty fish such as salmon.
I also recommend drinking at least 12 glasses of spring or filtered water to keep you hydrated which will help you build muscle and lose fat. My research has also shown that drinking 3-5 cups of green tea daily has significant health benefits, and will also help you build muscle and lose fat.
While weight training is the typical suggestion for building muscle you can also build muscle and lose fat by following bodyweight workouts too. What’s more, strength/resistance training will increase your strength, help prevent and recover from injuries, increase your self-esteem, and sculpt your body.
Another benefit of having more muscle is that you burn more calories during aerobic exercise. Talking about aerobic exercise, if you want to build muscle and lose fat, adding regular aerobic exercise to your routine will help you reach your goal in less time since it is the best way to burn fat calories directly. Do only as much exercise as necessary to lose 1-2 pounds of fat a week until you have reached your desired body fat level. By combining aerobic training with strength/resistance training you can build muscle and lose fat more efficiently than just one of these methods.
Unfortunately, most people are sucked into the idea of drastically lowering calories and starving themselves in order to lose fat. However, you do not want to try to build muscle and lose fat like this as it will be counter-productive. What you will find happen is you will lose more muscle tissue than fat, resulting in your metabolism slowing down to a halt, which means that it will be much easier to re-gain that fat, and more.
As I have suggested in this article, what you want to do instead is build muscle and lose fat by improving your diet, starting a strength/resistance training routine, and doing regular aerobic exercise until you have your reached your fat loss goal. In doing so, you will build muscle and lose fat without resorting to supplements, and before you know it everyone around you will be asking what your secret is.
Joseph Cole has blown the whistle on the weight loss industry. Find out why 95% dieters fail within one year, why fat burning bills are a complete waste of money and why you don't need to count calories to lose weight. Download his brand new revealing industry report for FREE right now at: http://www.theantidietplan.com/1
Article Source: http://EzineArticles.com/?expert=Joseph_Cole http://EzineArticles.com/?How-To-Build-Muscle-And-Lose-Fat-Without-Supplements&id=491876
In this article, I aim to discuss how you can build musce and lose fat naturally and safely without taking any diet supplements or weight loss drugs, and without having to resort to fad diets or weight loss programs which supposedly help you build muscle and lose fat quickly and easily.
Instead of trying hard to stick to a super strict diet that leaves you unsatisfied, you can actually eat a balanced diet to feed your body and muscles with the necessary nourishment to build muscle and lose fat through the increased metabolism that you get as a result of the muscle building.
What’s more, with this way of burning fat, you will never have to go on another diet again. Once you reach your fat loss goal, you can choose to maintain your weight, or continue to build muscle and lose fat, in which case keeping the fat off will become easier as your metabolism speeds up as you continue to build muscle and lose fat.
To build muscle and lose fat the first step is start eating smaller meals 4-6 times a day as opposed to the typical 3 meals a day we’re accustomed to. Your meals should contain healthy sources of protein and natural starches as well as fibrous carbs. However, to build muscle and lose fat, you should avoid eating starches at night. You should also cut out sugar and fat from your diet, except a moderate amount of fruits and dairy products, and good sources of healthy fats such walnuts, olive oil, and fatty fish such as salmon.
I also recommend drinking at least 12 glasses of spring or filtered water to keep you hydrated which will help you build muscle and lose fat. My research has also shown that drinking 3-5 cups of green tea daily has significant health benefits, and will also help you build muscle and lose fat.
While weight training is the typical suggestion for building muscle you can also build muscle and lose fat by following bodyweight workouts too. What’s more, strength/resistance training will increase your strength, help prevent and recover from injuries, increase your self-esteem, and sculpt your body.
Another benefit of having more muscle is that you burn more calories during aerobic exercise. Talking about aerobic exercise, if you want to build muscle and lose fat, adding regular aerobic exercise to your routine will help you reach your goal in less time since it is the best way to burn fat calories directly. Do only as much exercise as necessary to lose 1-2 pounds of fat a week until you have reached your desired body fat level. By combining aerobic training with strength/resistance training you can build muscle and lose fat more efficiently than just one of these methods.
Unfortunately, most people are sucked into the idea of drastically lowering calories and starving themselves in order to lose fat. However, you do not want to try to build muscle and lose fat like this as it will be counter-productive. What you will find happen is you will lose more muscle tissue than fat, resulting in your metabolism slowing down to a halt, which means that it will be much easier to re-gain that fat, and more.
As I have suggested in this article, what you want to do instead is build muscle and lose fat by improving your diet, starting a strength/resistance training routine, and doing regular aerobic exercise until you have your reached your fat loss goal. In doing so, you will build muscle and lose fat without resorting to supplements, and before you know it everyone around you will be asking what your secret is.
Joseph Cole has blown the whistle on the weight loss industry. Find out why 95% dieters fail within one year, why fat burning bills are a complete waste of money and why you don't need to count calories to lose weight. Download his brand new revealing industry report for FREE right now at: http://www.theantidietplan.com/1
Article Source: http://EzineArticles.com/?expert=Joseph_Cole http://EzineArticles.com/?How-To-Build-Muscle-And-Lose-Fat-Without-Supplements&id=491876
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