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
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
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.
Muscle Building and Resting
April 23, 2009 by "Big Jim" · Leave a Comment
Muscle Building and Rest
You cannot convince a beginner muscle builder that his spending 2 hours in the gym every day without rest will not make him a big man, and that is rather frustrating. He would likely end up losing muscle.
I actually understand the beginners thinking. But bodybuilding can put you in bizarro world. Here you get rewarded for a little intense effort followed by a lot of relaxation. And you can get punished severely for too much intense effort in the gym.
It is quite a change from the reality you thought you knew. The reason this occurs lies in the science behind muscle growth.
Now, I’m going to check my email and just pray I don’t find another one notifying me that they have decided to triple up on one of my sample bodybuilding routines and will let me know the “spectacular” results they get from their ultra-aggressive approach. I already know the results – they’ll soon feel weaker, they’ll find the only weight they gain will be a little body fat, they’ll likely get colds and flus as their immune systems are beaten down, etc.
Whey Protein Helps Build Muscles
April 15, 2009 by "Big Jim" · Leave a Comment
What is Whey Protein?
Whey itself is a by-product of cheese, that is manufactured from Cow’s milk. The curds (a result of a breakdown agent being added to milk) are cooked or piled upon one another and then cut to release the whey. This whey is the raw material that will eventually make up whey protein powder so it will help in building muscle.
The whey protein powder is a collection of globular proteins and it contains four main protein fractions and six minor ones. The four main are: beta-lactoglobulin (approx. 65%), alpha lactalbumin (approx. 25%), serum albumin (approx 8%) and immunoglobulins. These all combined give whey protein the highest Biological Value (BV) of any known protein.
The biological value means that a vast amount of the protein intake from whey powder is effectively used by the body and also there is a favourable amino acid ratio for growth. (See below.)
Why is Whey Protein Important?
One of whey proteins most beneficial uses is as an important supplement, used in bodybuilding or weight training. Whey is abundant in amino acids, which are important in the growth of muscle tissue and muscle protein synthesis, amongst other uses. For example, the amino acid Leucine is found in great amounts in whey protein.
Leucine benefits the body in the ways mentioned above and it helps to not only build muscle, but build lean muscle. Whey protein is important to the body in other ways however. It can also help in weight loss, aid in Type-2 Diabetes, Wound Healing and even some cases of cancer.
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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