Posts Tagged ‘burn fat’

Lose Fat, Not Muscle And Feel Good As Well

Saturday, December 17th, 2011

Quite a lot of information is known on the processes the body goes through when burning fat, not muscle. We believe that the way in which the person carries it out can be the cause of their problem. What that means is the level of commitment may wane in time after a strong start. Another point that’s important is the reasons behind this happening. Whilst everyone is very different and we can’t guess all causes we can mention one possible cause. It could be possible that people just go for an approach that isn’t optimal for their needs. But if their efforts fail they won’t bother to find another method. Finding whatever suits you and works best is the most important thing to ensure your success. By the way, you should definitely check out TurboFire, highly recommended. Read these TurboFire reviews for more information.

Most probably the best way of burning your fat and not your muscle is to choose a few different methods. You will discover that some of them will blend better with others, so that is one thing to keep in mind. But the biggest factor in determining how successful you are is your diet, so some good changes may be required. There is a lot of information to assist you in regards to modifying your diet. The next thing requires that you take a look at the exercise you do. Of course, we are guessing that you do a regular workout already, but if that’s not the case it doesn’t matter.

There are numerous reasons as to why you should drink water in the day. We are not suggesting you drink excessively, but we would advise that you drink around eight pints per day of water. The reason this can be beneficial for fat loss is the water helps to give you a full feeling. The intention behind doing this is to simply try and not drink or snack on foods that contain more fats and calories. In addition, you can also maintain the right levels of energy if you are sufficiently hydrated. Substitute water for caffeine containing beverages and watch what happens to your energy throughout your day. You’ll have more productive workouts if you have more energy.

Here is a piece of wisdom that’s old and has been in existence for quite some time. However it’s very shocking as not that many people know about this, and it will change your eating habits. Always chew your food thoroughly and eat slowly. There seems to be some sort of lag, of around 20 minutes, between when you are actually full up and when your brain knows you are.

So if you do eat quickly you will throw everything off track, resulting in you eating for much longer than you need to. Thoroughly chewing your food will enable you to avoid indigestion. Also, there are enzymes in your saliva that will be able to digest your food for longer before it gets into the stomach.

We have had a look at a number of approaches you can take when it comes to keeping your muscle and burning fat. Every tip and suggestion works well, but learning to apply a bit of common sense is certainly wise. Before you go, be sure to read this article about where to buy TurboFire from.

Tags: , ,
Posted in Bodybulding | No Comments »

Lose Fat, Not Muscle And Feel Good As Well

Monday, August 1st, 2011

Quite a lot of information is known on the processes the body goes through when burning fat, not muscle. We believe that the way in which the person carries it out can be the cause of their problem. What this simply means is the amount of motivation a person has might wane after some time, even after a very strong start. The reason behind this happening is another important concern. Due to everybody varying there are so many possible reasons, but we shall mention just one of them. Many people may choose some sort of method that just isn’t optimal for them. And once their efforts don’t yield results they don’t bother to find an alternative method to try. Finding whatever suits you and works best is the most important thing to ensure your success. By the way, one of the best ways to get fit is with P90X, it’s extremely effective. Check out this P90X results page.

When it comes to fat loss, selecting a variety of methods might be the best approach. Some methods will work better together than others, which is something to keep in mind. But regardless of everything else, the key to your success lies with your eating habits, so you’ll need to make some changes. Achieving that with your diet is not difficult in terms of available information on the subject. Then you will need to analyze the kinds of exercise and routines that you do. Of course we are assuming you are already exercising regularly, but if not – that is fine, too.

There are a lot of reasons for drinking plenty of water during the day. We’re not saying you should drown yourself in water, but it would be a good idea to drink 8 pints of water daily. You’ll feel more full up as a result of this, so it can help aid fat loss. The intention behind doing this is to simply try and not drink or snack on foods that contain more fats and calories. Also, maintaining the proper levels of hydration will enable you to have the right energy levels. Substitute water for caffeine containing beverages and watch what happens to your energy throughout your day. If you’ve got more energy your exercise will be a lot more productive.

Here is an old piece of known wisdom that has been around for a long time. But quite surprisingly it’s something that not many people know about, and it’ll truly change the eating habits you have. Chew your food many times and eat quite slowly. There’s a 20 minute time lag from when your stomach is full and when your brain gets the signal that it is.

Therefore if you eat very quickly your stomach and brain won’t be in sync, so you will keep eating even if you’re physically full. Indigestion can be avoided by simply chewing your food thoroughly. Also, there are enzymes in your saliva that will be able to digest your food for longer before it gets into the stomach.

We have had a look at a number of approaches you can take when it comes to keeping your muscle and burning fat. Every tip and suggestion works well, but learning to apply a bit of common sense is certainly wise. Lastly, if you really want to get in shape, find out where to buy P90X. It’s worth every penny.

Tags: , ,
Posted in Bodybulding | No Comments »

How to Build Muscle and Shed Fat

Wednesday, April 14th, 2010

 

Is it possible to build muscle and burn fat at the same time? This is one of the most common and most disagreed upon topics in the industry. For either answer there are compelling studies to prove the hypothesis. While it does take a certain amount of discipline, I do believe that it’s possible, as I have achieved it myself. Now it’s time to show you how you too can turn your body into a fat burning, muscle building machine.

Let’s start with food. There are certain foods that will aid in this process and others that will hinder it. The ones you will want to stay away from are obvious for the most part. Some examples are fast food, trans fats & hydrogenated oils, sugars of any kind unless they are in the form of a fruit, especially high fructose corn syrup, white flour, pork, beef unless it’s at least 90% lean, stay away from as much processed food as possible and also alcohol & soda, yes energy drinks count as soda.

Now on to the good stuff, what you can eat. The best foods are the ones that naturally boost your glutathione levels. Glutathione is the master amino acid and antioxidant. And the foods that boost it are asparagus, broccoli, avocado, spinach, raw egg, garlic and fresh unprocessed meat. Fruits & vegetables should be your main source of carbohydrates. When choosing whole grains, you’ll want to choose “real” whole grains as they are much more beneficial. Meaning, stay away from the processed breads and go for grains like steal cut oats, quinoa and brown rice. Get your lean protein from natural or organic chicken breast, check the label and make sure the sodium is around 50mg otherwise it’s been injected and you should proceed with caution. Other protein sources are fish, such as salmon, halibut, sole, herring and tuna, bison meat is naturally more lean than beef, eggs, tofu, nuts & seeds, beans & other legumes and whey protein. You need to eat every 2-3 hours even if you’re not hungry. This will speed up your metabolism causing you to burn more fat and keep yourcalorie intake up which is needed to support new muscle growth. If it seems like a daunting task to incorporate a variety of these foods into every single meal, you may want to consider one of the few nutrition shakes available that actually contain natural, healthy ingredients. This way you can save time by replacing a meal with a shake and still get the nutrients your body needs to burn fat and support new muscle.

The next step is to keep your muscles confused. Keep them confused so they have to guess what’s coming next. When you workout with the same intensity doing the same exercises on the same days in the same order, etc. your body adapts to it and gets bored, as should you. When your body adapts to the workout it becomes easy for your muscles, they stop growing because they don’t have to work as hard anymore. One of the most effective programs ever created around the science of muscle confusion is the highly popular p90x also referred to as px90 which was created by Tony Horton. Another incredible program that will yield amazing results is Chalean Extreme by Chalene Johnson. Introducing new exercises, rep ranges, number of sets and tempos should be done regularly no matter what program you decide to use. If all you ever use is dumbbells & a piece of cardio equipment try getting back to the fundamentals with pushups & pull-ups in different variations and do some plyometrics to give your legs a shock. Yoga or pilates would be another recommendation. No more than once or twice per week however. When you stretch your muscles you recover faster and become stronger, both equate to gaining more muscle. As for cardio, take a kick boxing class or get a workout dvd with some martial arts like kenpo. This way you can do this at home and save yourself the public embarrassment if you’ve never tried it before. And it should always be extremely intense and focused! You’ll also want to work out in a circuit fashion where you’re going from one exercise to the next and not resting more than about 30-60 seconds between exercises. This will keep your heart rate up and keep you burning fat.

The final pieces to the puzzle are creatine, glutamine, water and sleep. Creatine & glutamine are natural substances found in the body. Creatine is the most studied supplement in the industry. It has not shown to have any side affects and is safe to use as directed. Creatine monohydrate and glutamine should both be taken in powdered form. Creatine will increase your strength and both will help aid in recovery. Muscles grow when the fibers get torn and then are repaired. The more stronger you are the more you lift and the more your muscle fibers will tear.

More than half of your body is comprised of water. You need to consume anywhere from 3 liters to a gallon of water per day when exercising intensely. Pay attention to the color of your urine. It should be virtually clear otherwise you are dehydrated. The exceptions to this rule is going to the bathroom immediately upon waking when you haven’t had any water in 8-9 hours and if you’ve just taken your vitamins which will turn it a bright yellow color.

When you sleep is the only time your body can truly recover from the stressors of the day, both physically and mentally. If you don’t allow your body adequate time to rest and recover there will be hell to pay and you probably don’t want that bill. In addition to your muscles not growing fully and causing you to store more fat, it can also increase your risk of debilitating diseases like anxiety, depression, A.D.D.obesity, diabetes and high blood pressure. None of which are what you’re going for I’m sure. If you’re a teenager you need roughly 10 hours per night. An adult, especially one on an intense training regimen like p90x, needs around 9 hours per night and, as a bonus, a 15 minute nap in the middle of the day if possible.

 

Tags: , , ,
Posted in Bodybulding | No Comments »

Tips to Gain Muscle

Monday, December 21st, 2009

Following are tips on how to gain muscle.

1) Diet: eat clean. To gain muscle and a minimum amount of fat, you need to eat a good lean quality protein source. About 1 – 2 grams per pound of lean body weight must be divided over 5 – 6 meals per day.

Carbohydrates: Complex fibrous carbs in the form of fresh vegetables are best for gaining lean weight. Potatoes and other starches should be eaten early in the day so they can be burned off while you’re active, preferably as a post workout meal.

Good fats need to be taken in at each meal: olive oil, flax oil, Udos essential oils or fish oils. Eating wild-caught salmon 2 or 3 times a week is a good way to get your fish oils.

Keep in mind that any meal you take must have protein, carbohydrate and fat. Stay away from sugars. If you have to take them, then eat them in the form of whole fruit early in the day.

Liquids are not ideal sources of nutritional calories; instead opt for ones found in foods.

Make water your main drink, and drink enough each day. Here’s a simple rule of thumb to determine your basic water needs. Divide your body weight in half and turn that figure into ounces. That is the figure you need to start with, you may need more if you are really active. Example: you weigh 100 lbs. 100 / 2 = 50 ounces of water.

The one exception for these are fruits, vegetables and protein shakes.

You can use these for meal replacenents, snacks or post workout meals if you just make them with the right ingrediants. Precision nutrition has a whole section on these types of shakes with a lot of recipes and they are categorized as either anytime or post workout shakes.

You will need to determine your caloric needs to maintain your present mass, and then add about 15% – 20% more calories to that to increase your weight and gain muscle.

Muscle gaining tips for exercise:

Go for the big compound lifts to get your body to burn more calories. These would be: Clean and jerks, squats, deadlifts, squat presses, benches; flat and incline, dips and pull-ups. Keep in mind that your big lifts must first be accomplished before performing the isolated lifts.As far as reps go, vary it. Some days go for strength with heavier weight and lower reps. Other days go for more reps with a lighter weight. Keep the intensity high always, and you need to be flirting with failure on every working set. I like to do one warm up set and 3 – 4 working sets.

Get in get your workout done, if you’re spending more than an hour you are doing too much and/or you are not working intensely enough. Not training enough can equate as much damage as overtraining. Remember that training provides the stimulus to get the muscle to recover and grow. During rest, the muscle actually recovers and grows. So get your 8 hours of sleep in and don’t overtrain.

Basically, the tips to gain muscles are:

1) Eat the necessary amount of lean protein as well as keeping your food consumption healthy.

2) Exercise intensely enough to stimulate the muscle to grow without injuring yourself

3) Getting plenty of rest will allow your muscles to recuperate and develop.

4) Rinse and repeat. KISS (keep it simple, stupid)

Tags: , , , ,
Posted in Bodybulding | No Comments »

Body Building For Starters

Sunday, November 29th, 2009

Weight lifting for beginners is basically comprised of compound exercises executed in perfect from while acquiring a healthy diet. I can’t stress this enough, and to work up in weight incrementally.

You can probably lift more than the weight you should begin with, but the key is to do the exercises consistently.

Beginners tend to over-train and get disappointed by slow results, however, remember that body building also requires perseverance and the capability to stick to the plan regardless.

Compound exercises develop as well as strengthens muscles, after gaining the strength you are aiming for, you can now move on to isolation exercises.

Compound exercises are ones in which at least two joints are used to do the exercise movement, so for chest & triceps, you’ll want to do DIPS or BENCH PRESS, for lats and biceps you’ll want to do PULLUPS or LAT BAR PULL DOWN, for legs… it’s SQUATS and then DEADLIFT (which also hits your lower back).

For your shoulder & triceps, you’ll wan to do MILITARY PRESS, CLEAN & JERKS or SQUAT PRESSES.

CALF WORK, because of the unique nature of that muscle group, requires the intensity of CALF RAISES & DONKEY PRESSES which only work one joint, so they tend to be an isolation exercise.

When you have decided on what exercise types would comprise your workouts, it is time to move on in determining how many repetitions and sets would be needed.

It’s suggested that beginning bodybuilders, for the first two weeks do light weights and high reps to get your muscles primed for the growth phase, so you want to start with 1 or 2 sets and work your way up to 4 or 5 sets of 12 to 15 reps (this includes your warm-up sets).

Then you’ll want to swap out exercises, so if you’ve been doing WEIGHTED DIPS it’s time for BENCH PRESS, and you’ll want to raise the weight maybe 15 or 20% and do less sets and less reps (say 2 or 3 sets of 6 to 8 reps), stay on this course for two weeks, then it’s it time to bring the weight back down and do 4 or 5 sets of 10 to 12 reps for one week, then you can jump up in weight from the heavy phase, but do less reps and sets.

The key element here is to a) switch up the routine so your body has to constantly adapt b) build strength and mass by alternating what intensity of weights you pump. Basically, this means that you should perform a heavy set once a week and keep the remaining ones light but with more repetitions to shed off more calories, develop strength and stamina.
Once you’ve been on the compound exercise cycle for about 6 weeks, you can start to slowly work in isolation exercises, these are exercises that use one joint to move the weight.

For example, do the barbell or PREACHER CURL, instead DUMBBELL CURLS. You want to do the FRENCH PRESS instead of ONE-ARM TRICEP PRESSES, LEG EXTENSIONS instead of LEG PRESSES, and so on. When you have reached your workout goals, you can start adding a little variety on your workouts routines and adapt a few unusual exercise methods. Although it’s nearly impossible to do “spot work,” you can eke out specific gains by alternating your routine and the reps/sets combinations.

For instance, when doing EZ-BAR BICEP CURLS, instead of doing 4 or 5 sets of 12 to 15 reps, do two sets of 21s; 21s for BICEP CURLS are when you do 7 reps of vertical to 90 degrees, then 7 reps of 90 degrees to the full contraction, and then finally 7 reps of the full motion… all without a break. That’s a burn that you won’t forget, and it’s a great way to shock you muscles if you’ve reach a plateau.

Remember that the discipline to continue with the project – even though it already proves to be too hard – is the most necessary ingredient in the body building venture.

Also, getting more than enough rest and eating right, actually eating more than ever have before.

Your diet is the most important thing whether you’re first starting out or a seasoned pro. The right diet will play a major part in your improvement; however a bad diet will undermine the effects of the workout.

Let me leave you with one more thought. Top trainers strongly believe that bodyweight exercises are requirements before advancing to weigh lifting.

For that reason, you may want to start out doing bodyweight exercises.

Tags: , , ,
Posted in Bodybulding | No Comments »