Fat Loss Circuit Training While Weight Training
February 20, 2010 by "Big Jim" · Leave a Comment
Fat-Loss Circuit Training
This is a training technique that is downright AMAZING for fat loss. It’ll kick your metabolism into overdrive like nothing else. So why will it get you kicked out of a gym?
Let me tell you how it works first…
At its simplest, you’re doing a regular weight workout, but instead of taking complete rest in between sets (e.g. do a set of 8 reps than sit on the bench for a minute doing nothing), you’ll be doing 30 to 40 seconds of moderate intensity cardio training.
Here’s what it would look like:
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
1 set of 8 reps bench press
40 seconds jogging on the treadmill
And so on, for the rest of the workout…
It is actually deceptively simple and seems relatively easy…but let me tell you, when you do this in a regular workout, it will AMAZE you with how strongly it revs up your metabolism.
You can read a more in-depth description of this technique in this article:
Fat-Loss Circuit Training – a revolutionary fat-burning, metabolism-boosting training technique
It’s a technique I use in my “Metabolic Surge – Rapid Fat Loss” program.
So why will this technique get you kicked out of the gym?
Well, as great as this technique is, it DOES require you to go back and forth between weights and cardio equipment. To do this (and this is normally only a problem if you train at a busy gym) you have to claim both a weight training area and a cardio machine. Most gyms frown on this type of thing, especially at a busy time. Chances are, your stations will be gone the moment you step away from them.
Fortunately, it’s easy to remedy with a simple modification! Instead of using a machine for cardio, you can skip rope, step up and down on a bench or on stairs, or you can jog in place.
Get Sexy With Muscle Toning
May 6, 2009 by "Big Jim" · Leave a Comment
Get Sexy With Muscle Toning
Muscle toning is basically the partial contraction of a muscle in a relaxed state, so your muscles are contacting a bit on their own even when you are completely relaxed. The idea to muscle toning is to do less volume of sets, but work out your muscles more often.
Your goal for muscle toning is to avoid damaging the muscles. If you get sore the following day, back off some the next time that you work those same muscles. You should do 3-4 sets of anywhere between 3-10 reps for muscle tone. I chose 2 exercises per body part.
Not many people understand how effective low reps are for muscle tone. Low reps create harder contractions and over time, your muscle will display better tone.
Make sure to work your muscles often when going for tone. This is an overlooked tip that will quickly accelerate your ability to increase tone in a worked muscle. The way to increase this is to contract you muscles hard on a frequent basis.
Again…you want to avoid muscle damage, otherwise you will over-train the muscle if you work it soon.
If you do a set to failure you are essentially “training your muscle to fail”. This induces a large amount of damage, which is great for muscle mass but bad for muscle tone.
A three day split is a common routine for muscle mass because it works well. A three day split simply means that all the muscles in your body are worked in three different workouts.
So what a lot of people do is work chest, shoulders, and triceps on one day…back and biceps on another day…and legs and abs on the third day. The fantastic thing here is that since you are working only a few body parts in each workout, you can focus on blitzing each muscle group. .
The two day split muscle tone workout routine. Since you want to work each muscle group more often when going for tone, you should try to split you workout over two days instead of three. The great thing here is that you don’t need much recovery time when you don’t damage the muscles.
So you should have a good idea on how to setup a great workout routine for muscle toning. Remember, if you are going for tone, keep the volume of lifting low and work each muscle frequently. Since your time in the weight room should be brief, spend the extra time hitting cardio hard to burn off all that excess body fat to reveal your sexy toned muscles.
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building, toning and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Burn Fat While You Build Muscles
May 4, 2009 by "Big Jim" · Leave a Comment
Burn Fat While You Build Muscles
There are many products that claim to help you burn fat and build muscle in minutes, days or weeks. You should know that this stuff does not work.
There are some fat loss programs that do work, but they are short cuts that don’t give permanent results such as Adkins and others. Many of the programs come with a single routine to follow forever. Your body adapts to any routine within 4 weeks. You probably wonder why you suddenly get stuck when trying to burn fat and build muscle?
Muscle burns a lot of fat just to survive in your body. If you build more muscle, your body will use the fat as energy and everything else to help sustain the muscle and increase muscle growth. So you should not focus on cardio and aerobics when you can focus on building muscle that will automatically help burn the fat.
Exercise the major muscle groups like Chinups, Squats and Deadlifts. These exercises work the major muscle groups to their greatest potential, and also utilize the smaller muscle fibers in the process. This is a great way to burn fat while building muscle.
You need to work hard in every workout if you want to gain the greatest muscle. If you did 8 reps Bench Press with 150 lbs last week, go for 9 or 10 reps with the same weight in your next workout. Or increase your weight and train to failure. Keep progressing in every workout.
Get rest because it is necessary to build muscle. You don’t build muscle during the workout. It happens during the time you give you rest for your muscles to complete repairs. Take a week off every 8 to 10 weeks for optimum results.
Stick to bodyweight exercises and free weights. They are 1000 times better than machines.
If you want to burn fat and build muscle fast, these tips will help out a great deal, but for more information and advise to get optimal results, read more articles on this weight training blog!
Check-out the Best Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Beginning a Muscle Building Weight Lifting Routine
May 1, 2009 by "Big Jim" · Leave a Comment
Beginning a Muscle Building Weight
Lifting Routine
You should think about starting a weight lifting muscle building routine if you find yourself having a difficult time getting the results you want by doing cardio exclusively. A serious weight lifting routine will help you add muscle mass and actually improve your body’s fat burning power.
Why Lean Muscle Mass Is Crucial
For men the advantages of gaining muscle mass are apparent. Most men secretly desire big muscles and a fit body not only because it is appealing to themselves, but because it is attractive to women as well. On the other hand, because of the fear that it will make them look big or bulky, most women avoid gaining muscle mass. This fear is unfounded and completely not true. Gaining lean muscle makes women look toned, sculpted, and lean. Rather than thinking about looking like a female bodybuilder, you should picture the body of an athlete or fitness model.
When looking to add muscle, it is possible to gain roughly one pound of muscle per week. By adding this one pound of muscle, your body will burn and extra 50 calories a day while resting because lean muscle actually burns more calories than fat does. It’s a surprise to most to discover that while sleeping or resting your body actually burns calories. The amount of calories you burn while resting is for the most part determined by the amount of lean muscle mass you have on your body. Over the course of a few months you can see how this can truly add together.
Feel Great, Inside and Out
In addition to increasing your fat burning ability and your appearance, a weight lifting muscle building program causes you to feel good!
You’ll be in a happier mood and have a more positive outlook on life in addition to the gain in energy and strength. You’ll find that this even increases over time. The more effort you put in means quicker and more amazing the results which leads to elevated motivation.
Think about feeling fantastic every singe day both mentally and physically! This is feasible for anyone to attain and is the ultimate goal.
You Can Do it!
By starting a weight lifting muscle building routine you can begin on the way to a new body both physically and mentally. If you are unhappy with your current exercise or cardio plan I urge you to give a weight lifting program a try. You will look better than you ever have before and feel tremendous if you really give it a try and stick with it.
What To Do Next
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
The Nutritional Road To Muscle Building
April 28, 2009 by "Big Jim" · Leave a Comment
Your body requires nutrition just as everyone does . In saying this, it is key to get the correct kind of nutrition for it, the proper muscle building nutrition.
The selection of food that you eat, and what it contains is very important to your muscle building training. Any type of food that you eat will contain carbohydrates, fat, and protein.
By building muscle, your weight will increase because muscle is heavier than fat. Fat is something you should NOT desire. Eat less fatty foods, about 20% total. The more protein you consume, the better your workouts will be.
The general standard nutritional intake is 20-40-40. This means that you should consume about 20 percent of fat, and 40 percent of carbohydrates and protein to ensure that you are maintaining your nutritional standards.
Carbohydrates are in foods that are very good for you, including vegetables, oatmeal, and potatoes. Do not not be confused with the carbohydrates that you can get from sugary treats or unhealthy, fattening foods and desserts.
Muscle building nutrition does not totally involve the foods that you eat. How you consume these foods is also very important. Eat up to four regular meals per day.
You should keep a balanced nutrition instead of eating bits of foods all day, or even large quantities of foods all day. Always eat breakfast, and make sure to also eat healthy fruits and vegetables with each meal that you consume.
Remember not to cut fat out of your diet, just avoid any unhealthy fats such as foods containing vegetable oils or corn oils.
Also, you will need to drink a lot of water and nothing with caffeine. Caffeinated drinks not only contain sugars that are bad for you, but they also contain a lot of calories which will make you time at the gym feel pointless. Keeping water by you to hydrate with or a healthy green tea, is always a fantastic idea.
Finally, unprocessed foods are more nutritional than processed . Unprocessed foods include meats, vegetables, and fruits, whereas processed foods include things such as canned meat, frozen dinners, or pizza.
Building your body muscle, while maintaining your nutritional, balanced, diet is a very important thing. To accomplish your muscle building goals, as well as decreasing your fat, you will have to stay on top of what you eat.
By staying healthy and eating regularly, you can keep up your muscle building nutrition the proper way. No matter how much time you spend at your gym, the “fuel” you put into your “tank” is always going to be the key to what makes you run right and look great!
Check-out the Muscle Building and Fat Loss website for more information, details and programs that will help you build your self-esteem through best muscle building and fat loss plans. This site has the most comprehensive and proven weight training info available.–> www.WeightTrainingInfo.com
Building Muscle Is The Road to Fat Loss
April 26, 2009 by "Big Jim" · Leave a Comment
Building Muscle
Is The Road
to Fat Loss?
I had a buddy that really knew how to eat during his in between weight training and muscle building routine schedules.
His breakfast was a very large bowl of cereal topped with tinned fruit. The pile of food was huge!. He would then make a packed lunch. This consisted of sandwiches – not just one or two – but enough to use up half a loaf of bread. The pile of sandwiches was almost a foot high – and those were just 2 meals of many.
My was buddy complaining that he couldn’t stop losing weight and it was annoying him. This conversation confused me. At that time I thought weight loss was about dieting and dieting meant eating nothing but lettuce and carrot sticks.
So what was the secret?
You don’t need money to work your muscles.The only secret about losing fat is that there is no secret. However there are principles that many people are not fully aware of.
Mega-Metabolism
My roommate must have had a metabolic rate that was through the roof. He was well over 6 feet tall, had ample amounts of muscle, and not a lot of body fat. He played competitive sport in a representative team. He trained many times a week, of which many sessions included weight training.
Muscle is metabolically active. Fat is not. Even at rest, muscle tissue requires energy – not crazy huge amounts of energy – but enough to make a difference in BMR (Basal Metabolic Rate).
Excuses?
It amazes me how many people believe that resistance training is not for them. There are so many excuses. The fear of getting big is a major issue among women. Building size is not easy and rarely happens by accident. Most people that do “get big” are intentionally consuming the appropriate foods and applying intensive weight training. Then there are those who happen to “accidently” consume a pint full of androgens…
Is Cardio Overrated?
We used to call it aerobics – get on the treadmill for 30-45 minutes 4 times a week. If you are quite overweight – that can take a real toll on the joints. On the other hand resistance training can actually strengthen the joints and bone mass.
Rethink Weight Training
If weight training and muscle building is something that you have shunned for various reasons – maybe it’s time to have a rethink. Having a strong and useful body is quite an asset. Your body is not just a clothes-hanger for other people to gawk at.
A Muscle Building-Fat Loss Plan Can Help You Achieve Your Goals
April 15, 2009 by "Big Jim" · Leave a Comment
A Muscle Building – Fat Loss Plan Can Help You Achieve Your Goals
You see it everywhere, many overweight people that are struggling to get around due to the extra weight they are carrying. You may be one of these people that muscle building and a fat loss program can help you get into the best shape of your life.
When you are first getting into shape you will want to make a plan and stick to it. To become a body builder, you have to become very strict and make this goal the priority in your life. This includes your diet and exercise program. Both of these things have to be monitored very closely and revised.
With your diet you may want to keep a food diary and record and monitor everything that you put into your mouth. Liquids should also be accounted for and even gum which contains sugar should be recorded.
Once you have a food diary you can begin to determine what changes you need to make in order to see the results you want. You will want to determine what your caloric and fat intake should be daily to help you reach your goals.
You can utilize the same system with your exercise plan. If you keep a detailed log of when you are working out and how long, you will be able to determine where you need to focus. You should also record what areas of your body you are working every day and you will be able to make any changes necessary.
Muscle building can change your life and create a feeling you may have never felt before. If you design a plan and stick to it, you can accomplish all of your goals.
Muscle building and a fat loss program is a great way to get into shape and change your body for the better. If you keep a food and exercise diary it can help you see where you need the most help. You can change your life with this type of plan and you will see results if you stick to it. Learn more now about changing your own life with a body building plan.
Can You Build Muscle and Lose Fat Without Weights or Exercise?
April 14, 2009 by "Big Jim" · Leave a Comment
Can You Build Muscle and Lose Fat Without Weights or Exercise?
To lose fat, you must create a deficit through nutrition and through burning calories. Guess what? Whether you are doing cardio, lifting weights, or doing bodyweight exercises, you’ll burn calories. And the squats, etc they are describing will have your heart rate through the roof.
To build muscle, you must force your muscles to contract. Again, the popular way to do that today is with weights. That weight could just as easily be your body, another arm, a door frame – you name it, it can happen.
How do you think the Greeks stumbled across the amazing physiques portrayed in their sculptures when weight training was not an organized sport? Because they had people with good genetics who contracted their muscles and built them.
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