'How to Build Muscle and
Lose Fat'...Fast!"
Build Muscle and Lose Fat - FREE Training Course!
From the desk of: Anthony Slew
Date:
'Muscle Building and Fat Loss Secrets Revealed'
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Most people who walk into a gym with dreams of having ripped abs and bulging pecs are usually faced with this dilemma; Choose one! Build Muscle, or Lose Fat! Well, according to some people, you can’t build muscle and lose fat at the same time. The logic behind their argument is impeccable: In order to lose fat, you need to restrict your calorie intake, whereas in order to build muscle you have to increase your calorie intake.
Contrary to what you may have read, or been told, it is possible to build muscle and lose fat at the same time. However, the degree to which you can do both at the same time depends on a number of factors including your current condition, metabolism, diet, and the intensity of your exercise program.
The Basics of Building Muscle and Losing Fat
A combination of weight training, interval training and a calorie cycling diet that provides the right macronutrient profiles for both the muscle building and fat loss phases. This is a proven strategy to build lean muscle and lose excess body fat within a given time period.
While most people will tell you that strength training is ideal to build muscle, the fact is that it also increases the body’s ability to burn calories for up to 12 hours after the actual workout, making it an effective form of exercise for building muscle and losing fat simultaneously.
Muscle Building Tips 101
Resistance exercises along with a diet that consist of the right amount of complex carbs, protein and fats. Yes, you need fats in your diet. Essential Fatty Acids are key to maintaining testosterone levels and increasing BMR. Good sources of EFA's includes flaxseed oil, hemp, walnuts, wheat germ, sunflower seeds, evening primrose, pine nuts, and pistachios.
Every workout should be a challenge to your muscles. Keep adding to the weight as frequently as possible.
Muscle fibers that break down during weight training will rebuild into much stronger and bigger muscles. Always give your muscles a reason to grow.
Compound movements.
Divide and rule was a tactic that was favored by the British, but as history proves, it wasn’t very effective in the long run. Similarly, although isolation exercises help to shape and tone, they should not form the core of your routine. Focus on compound movements that utilize the large muscle groups of the body. Squats, Deadlifts, Bench Presses, Dips and Overhead Presses with heavy weights in good form work different muscle groups at once, instead of merely focusing on one group of muscles. These exercises also elevate the BMR and testosterone levels.
Training intensity.
In conjunction with progressive resistance, it is also important to increase the intensity of the workout. Your workouts should not only become progressively intense, but they should also be performed faster, with explosive bursts and increased reps. Try upping the intensity of your workouts by increasing the reps, the weight or by decreasing the rest period between each set. For a real intense training program, try incorporating all three techniques.
Post workout nutrition: This is an important aspect of nutrition that most beginners overlook. Post workout nutrition in the form of a small meal comprising of protein and a high glycemic carbohydrate to instantly provide all the nutrients needed for optimum growth.
If a post workout meal is not consumed within 45 minutes of your workout, the muscles won’t grow at their optimum levels due to inadequate availability of energy and amino acids. The post workout meal can be in the form of a high protein shake along with some fast acting carbs which is easily digested.
Rest for recovery.
Getting an average of 8 hours of sleep nightly is highly recommended if you want to build muscle. While you are resting, your body recovers from stress, repairs the wear and tear,
and you build muscles that are bigger, stronger and denser.
What most people don’t realize is that their muscles actually grow bigger when they rest after a workout, and not during the workout itself. (The increase in size in only a temporary pump) So if you want to really gain muscle quick, make sure that you get enough rest for proper recovery.
Finally...The Secrets to Rapid Fat Loss!
Fat Loss Tips 101
Now on the fat loss side, most people will equate regular cardio with weight loss. Yes, while cardio is good, by itself it is not very effective in losing fat beyond a certain point. Interval training is perhaps the best kept secret of the top athletes, competitive bodybuilders and fitness models for really getting shredded fast.
Like the good ole saying goes, “You are what you eat.” If you eat unhealthy foods, you will become fat and unhealthy. You need to eat six to eight small well balanced meals a day. In fact, eating more frequently can actually speed up your metabolism causing you to burn more body fat. So if you're currently eating three large meals daily, try dividing them into six to eight small meals, and you could see a noticeable difference.
Did you know that eating certain types of foods that are high in fats can actually help you burn excess body fat? Discover these wonder foods in the MB&FLSR course, plus a lot of other valuable little-known nutritional tips to guarantee your success.
By following a good diet, and a solid weight training program along with interval training, you’ll begin the muscle building and fat loss process and finally get the physique you've always wanted.
Are you ready to take it to the next level? Click the below for more advanced tips and strategies for gaining muscle and losing fat really fast!
Let’s face it, almost everyone wants to learn how to build muscle and lose fat effectively these days. Walk into any gym and you can see dozens of people pounding away doing set after set with weights and endless amount of cardio.
Sadly, not many of them get the desired results. This lack of progress can be very disheartening and many people eventually just quit, convinced that their “body type” just isn’t suited for muscle building or effectively losing fat and keeping it off.
The truth is that all body types respond to proper exercise and nutrition - even ectomorphs! Trust me, when I started working out, I was a skinny 6’ 1” weighing in at a mere 149 pounds. I am no longer that 149 pound weakling. In fact, I now weigh in at 240 pounds, and the best part is that I did it 100% naturally. Heck, if I could do it, so can you…once you know the right approach!
For optimum muscle gain good fats are a must in your diet. In lesson one and seven of my free MB&FLSR course you'll learn how to structure a workout program and meal plan that will produce the results that you desire using some advanced strategies.
Progressive resistance.
It is not only important to keep training consistently; you also have to ensure that you train progressively. Remember, muscles adapt quickly, once they've become accustomed to a given amount of stress, there is no longer a reason for them to grow.
Wait! Before you continue...
To your muscle building and
fat loss success,
See you on the inside
Yours truly,
Anthony Slew
It not only helps to build stamina and endurance but also helps to effectively burn fat faster than traditional cardio. Interval training techniques can be adapted to most cardio workouts such as jogging and elliptical workouts.
Most people trying to burn fat tend to run or jog at the same pace throughout the duration of their cardio. Instead you should seek to vary the pace. Take durations of fast sprints followed with rounds of slow jogging for maximum benefits and watch as you lose fat like never before.
(Note: In lesson five of the MB&FLSR course I reveal the exact training formula to implement this technique for rapid unstoppable fat loss.
Many people associate the word diet with binge dieting techniques that can lead to eating disorders. However, when we talk about diet in the true sense of the word, we are talking about good nutrition, and let me state from the get go, that without a proper diet, it is virtually impossible to achieve the physique you are looking for.
