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Diet Information: Weight Watchers
Weight Watchers is one of the World's most popular weight loss programmes and has been around since the 1960s. The concept of Weight Watchers is not to offer a "quick-fix" solution to weight related problems, but more about adopting a healthier...
How to Gain Weight and Build More Muscle Mass
In the health, fitness, and nutrition world, achieving optimal or desired body weight is dominated by a single theme: losing weight. The vast majority of products and services available on the market proclaim to achieve weight loss goals, and even...
The Truth About Counting Calories And Weight Loss
Do calories matter or do you simply need to eat certain foods and that will guarantee you’ll lose weight? Should you count calories or can you just count “portions?” Is it necessary to keep a food diary? Is it unrealistic to count calories for the...
WARMING UP—YES IT IS ESSENTIAL!
I know what you’re thinking. Warming up is for sissies, and wimps. You wouldn’t be caught dead on a treadmill or exercise bike. You’re here for one reason-- to move big iron and get massive.
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“Weight Loss.” The Strength in Setting Goals, Achieving Objectives and The Power of Intention.
The act of taking the first step is what separates the winners from the losers. -Brian Tracy Objectives and goal setting and a desire or an intention to meet said goals and objectives is, undoubtedly the most imperative piece of the puzzle when...
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Here's My Muscle Building Equation
Okay, we all want a lean, muscular physique, right? We must
because one of the goals I hear most from my clients is... "I
want to build muscle and lose fat"
In other words, they want to tone up. Toning is no more than
building muscle while losing fat. Both of them come together to
form a lean, muscular physique.
If you focus on just building muscle, then you'll get bigger but
not leaner. If you focus just on losing fat, you won't have that
muscle tone that so many people desire.
So you have to approach both separately and not try to tone by
doing just one or the other.
But many people I talk with really have no idea how to do it --
correctly. They think that lifting light weights for high reps
will help them tone.
Wrong.
If you're unsure how to go about toning to get that lean,
muscular body you want, here's my simple "toning" equation.
A Loss in Body Fat + A Gain in Lean Muscle = Toning
Both sides of the equation need to be worked on,
simulataneously, for any real results to be achieved.
Let's cover each side... A Loss In Body Fat
This is primarily achieved by:
3-4 INTENSE Cardio Sessions of 20-30 minutes per week.
5-6 small, well-balanced meals (each consisting of 50% protein,
40% carbs, 10% fats).
Drink AT LEAST 1 gallon of water a day. You will also FEEL
better!
Reduce daily caloric intake by 150-200 calories until you
see/feel the results.
Let's cover the next part of the toning equation:
A Gain in Lean Muscle
This is done by...
3-4 INTENSE Weight-training sessions per week. Strive to
progressively increase resistance
each week.
Keep your rep range lower on heavy sets.
Perform just a few heavy sets per exercise.
Keep workout under 1 hour.
Keep protein intake high. Protein (amino acids) builds muscle.
Shoot for 1.5 to 2 grams per pound of bodyweight.
Consume a high protein/high carb meal or shake right after
training.
In closing, in order to tone up properly, you must work on both
losing fat and building muscle... at the same time.
And that's done with an approach to:
1. Proper weight training 2. Proper nutrition 3. Proper cardio
Think of a combination lock. In order to open the lock, you must
get the three numbers exactly right.
Even if you're off by just one, you do not get what you want.
Well, the same is true in building muscle, losing fat, and
toning.
You must get weight training, cardio, and nutrition just right
or you will not get what you want.
Again, you want to work on both sides equally. If you just focus
on dropping fat, you're going to look frail and thin, without
any muscle mass.
If you just focus on gaining mass, it could cause you to look
bloated and bigger than you want.
Gaining muscle and losing fat can be achieved at the same time.
I know, I personally did it for my bodybuilding show and I see
it with clients all the time.
About the author:
For a step-by-step "how to" guide for building muscle and losing
fat, trainer Shawn Lebrun's "Simple Steps To Get Huge And
Shredded" training program is one of the most popular programs
online. Simple
Steps To Get Huge And Shredded"
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