How to Lose the Most Fat and Build the Most Muscle in 30 Days
A lot can happen in 30 days. The dream of everyone who trains is to lose maximum fat and build maximum muscle in the shortest period of time possible. While it is definitely possible to both lose fat and gain muscle at the same time, in my experience, the best results come from concentrating on one major goal at a time. Let me put it this way: to lose fat, you need a caloric deficit. To build muscle, you need a caloric surplus. If you try to do both at the same time, you may just remain exactly where you are! So the question before us is - how do we maximize both fat loss and muscle gain, two very much opposing goals, in only 30 days? It's simple, we focus on both goals in the same program but not at the exact same time! By alternating rapidly back and forth between reduced-calorie fat loss training and higher-calorie mass-oriented training, you can not only accomplish both goals at the same time, you can actually use the two opposing goals to feed on each other and send your results through the roof! To illustrate my point, remember how quickly you gain weight when coming off a strict diet? Remember how quickly you lose weight when you start to diet and you haven't been careful about what you've been eating? That's your body rapidly adapting to a stress. One of the most powerful features of this switching back and forth is in the change itself - your body changes far quicker when you give it a powerful reason. What is the result of this switching back and forth? Extremely rapid fat loss and extremely rapid muscle gain. To maximize the effects of this switching, you must tailor your training, diet and supplementation towards your specific goal during that particular time. Proper manipulation of these factors will greatly enhance the body's hormonal response to this program, which is the real key to maximizing your results. For five days, we will target everything about your training and nutrition towards fat loss. You will reduce your caloric intake below maintenance levels to promote fat burning. You will reduce the rest periods between sets in your weight training to increase the intensity of the workload and boost the metabolism. You will increase your training volume, performing more sets for each bodypart. You will not push your body to muscular failure , pushing to failure can be too stressful to the muscles when on a reduced-calorie diet. Stop one rep short of this point. You will include cardio training, preferably High Intensity Interval Training for best results, to burn calories and further boost your metabolism. You will NOT take creatine during this time (I'll explain why below). It is best to follow a low-carb diet during this time for maximum effectiveness. Eating this way will be especially powerful when you switch to the next phase of the program. After five days, your metabolism will be just starting to get used to the training and nutritional program you're following. Now we'll throw it a curveball and change everything! For the next five days, you will be focusing your training, nutrition and supplementation completely on muscle building. You will increase your caloric and protein intake to promote gains in muscle mass. You will increase your rest periods in between sets to allow for more recovery and increased strength in your sets. You will decrease your training volume, doing fewer sets but with greater intensity. This is the time to really push your muscles to the edge! You're feeding them now, so don't be shy about training them hard. You will eliminate all cardio training in order to maximize muscle gain. Cardio training can burn calories that should be used for the muscle building process. You will load creatine for the first three days of the muscle-gain phase. This will take advantage of and greatly enhance the flood of water and nutrients into the muscles. You will NOT follow a low-carb diet during this time. We want lots of carbs to provide energy and promote insulin release (the body's primary storage hormone). This insulin release will help shuttle protein and other nutrients into the muscles to help with building. The body's hormonal response to this huge change in training, nutrition and supplementation is tremendous. Sensing a feast after a famine, it will greedily take in all the nutrients it can and store them in the form of glycogen (for carbs), muscle mass (for protein) and fat (to some extent). Since you will only be doing this phase for 5 days, however, fat gains will be minimal so don't be shy to eat! It is important to note that you should eat a lot but you should eat clean , loading up on junk food will not give you the best results. You've got to provide your body with quality materials to rebuild with or you may not gain as much muscle and you may add too much fat. After five days of this training, your metabolism will be cranking along, happily building muscle. Now we'll pull the rug out and go right back into fat-loss training for five days. Since your body is used to getting more food and your metabolism is still moving fast, switching to fat-loss training at this time will immediately result in your body burning far more fat than if you were using a conventional fat loss program. In 30 days, you will complete three rounds of this rapid-adaptation training. As you will soon experience, this switching back and forth between a short, targeted fat loss program and a short, targeted muscle-building program can have a tremendous and rapid impact on bodyfat and muscle mass levels. What does this mean for you? It means you can lose fat faster and gain muscle faster, taking FULL advantage of your body's natural reaction and rapid adaptation to massive change. Think this program sounds good? You ain't seen nothing yet... This particular program is just a taste of what you'll find in the full All-Star Trainers eBook from AtoZFitness. In addition to a detailed explanation of how to perform my program, including a day-by-day guide and set-by-set workouts to follow, you'll also get the rapid fat-loss and muscle-building secrets of 11 of the most knowledgeable and respected trainers in the world, including Tom Venuto, Pete Sisco, David Grisaffi, Jeremy Markum, Phil Campbell, Christopher V. Guerriero and many others! The next 30 days are going to pass by whether you get this information or not. You could stick to your conventional programs and get slow (if any) results. How would you like to make these next 30 days the most productive of your entire training career?! To learn more about what the All-Star Trainers eBook can do for you please visit www.allstarsecrets.com All the best, Nick Nilsson Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. http://www.fitstep.com. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 14 years. Nick is the author of a number of bodybuilding eBooks including "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus: Build a Bigger Butt NOW!" and "Specialization Training".
Related News
Build Muscle Faster - Corsavoo.com
Build Muscle FasterCorsavoo.com, France -Aug 19, 2008If you follow a proven training plan, do the proper exercises and stick to a healthy diet and lifestyle, you will noticeably lose weight and build muscle... |
Bodybuilding Workouts - Muscle Building Workouts - Corsavoo.com
Muscle Definition - What It Is - 3x24 - Your Newspaper and News Magazine
Muscle Definition - What It Is3x24 - Your Newspaper and News Magazine, Germany -Aug 25, 2008I can hear you saying out there; you’re probably thinking “Caleb knows all about fitness, he surely has some exercises which build muscle definition”. ... |
Indian Americans Flex Muscle at Democratic Convention - AsianWeek
Should you use Creatine for muscle building? - 3x24 - Your Newspaper and News Magazine
Should you use Creatine for muscle building?3x24 - Your Newspaper and News Magazine, Germany -Aug 27, 2008... from authentic sources and are taken properly. author Caleb Lee knows a lot about building muscle. His website will show you how to build muscle fast. |
The Diabetic Fat Spiral - Corsavoo.com
The Diabetic Fat SpiralCorsavoo.com, France -14 hours agoI believe the solution for me is to get into motion and to build muscle. While fat is insulin resistant, muscle eats blood sugar for breakfast even when it ... |
Keep Your Summer Physique Strong With the Brooklyn Bridge Boot Camp - MarketWatch
8 Easy Tips to Pack on Muscle - Best Syndication
Best Syndication |
8 Easy Tips to Pack on MuscleBest Syndication, CA -13 hours agoYour body is not going to build muscle per will; you have to force it to grow by subjecting it to increased levels of stress that it is not accustomed to. ... |
Market Health Bulks Up Affiliate Program With Muscle Advance ... - PR Web (press release)
Steroid abuse scars a young muscle man for life - MSNBC
|
|
 |
|
|
RELATED ARTICLES
Comeback Bench Program
For those who are not familiar with my name, I am a National Level Strongman competitor in the United States. I lift stones that weigh just under 400 pounds, flip a 900+ pound tire routinely, and lift logs overhead. I eat regular food and drink a protien powder, that's it. My strength comes from my training, and that is why you can benefit from my programs. This program and the weights used are representative of my strength several years ago. Using this and other programs, my strength has soared to new heights, and so can yours!
How To Get A Flat, Toned Stomach
One of the most common fitness questions this time of year is "How can I tone my stomach for swimsuit season"? Typically, people believe that the guaranteed quick route to obtaining a rock-solid six-pack is a path packed with hundreds of sit-ups or abdominal crunches. Wrong!
Arm Training - Building Muscle for Bulging Bis and Tris
Let's face it, most guys who start lifting want two things - a big bench and big arms. So in this issue we're going to talk about bi's and tri's and I'll share a very effective routine for adding inches to your arms in a very short amount of time.
How to Increase Your Bench Press by Doing Squats
My Legs Are Already Big Enough. I Keep Hearing Working Legs Is A MUST. Why Is That So Important?
Exercise The Right Way - The Standing Calf Raise
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.
Exercise The Right Way - The Flat Dumbbell Fly
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
?Bodybuilding Sins? That Cause Back Pain and Missed Workouts
It's one thing for someone who sits at a computer all day and never exercises to have back pain, but for a bodybuilder, someone who spends hours and hours each week pouring everything they've got into building muscle, it should be criminal!
Exercise The Right Way - The Leg Press
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.
Maximize The Windows of Opportunity For Explosive Muscle Growth
You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.
Make Sure To Rest For Muscle Growth
One of the best pieces of exercise advice is to make sure you know that your muscles grow when your resting not training. That's right, you don't actually get bigger and stronger when you're in the gym. It's what you do after your workout that's the real key to muscle growth. If you don't let your muscles recover correctly, you're body will become over trained and it will be in a state of constent "catch up". This is far from the ideal state that you want your body in. What you want is to truly prime your body for your next workout and give it enough rest and recuperation to fully optimize your training.
Ace Abs Without Crunches, Cradles, Or Sit-ups!
I know what many of you are thinking reading the title of this article. I also thought the same once. It cannot be done! Attaining a stronger, visible, set of abdominal muscles has always been a common goal in people's fitness training programmes and yet, paradoxically, many (most) of these people never actually achieve this goal.
Building a Better Home Gym
If you're looking to get fit and into shape, home gyms may provide the best option if joining a traditional gym isn't feasible.
Muscle On The Brain
"A six-week cycle's gonna cost ya $170, lady -- you wanna know
how to use 'em?"
NO2 Muscle Enhancing Hemodialator
Whenever I go to the gym and tell a friend that I've recently started the supplement, NO2, nobody knows what I'm talking about but I even mention Creatine, and that is well known as a standard for building muscle.
Whats Your Body Type?
Yep, there are more than ones body types. I'm sure you've noticed it too. The ones who, even if they eat whatever they want, never gain a pound, and others who exercise like there's no tomorrow and STILL manage to gain weight. Well that's a key thing when it comes to training your body. You have to train for your body type, or else your actions may not be doing anything good! There are 2 bodytypes: ectomorphic, mesomorphic & endomorphic. To find out what type of body you have, think back to your teen years and try to remember what your body looked like before age began rearing it's ugly head. So let's get to each body type shall we?!
Muscle Building Training Tips For Beginners
(*) Proper bodybuilding exercises technique.
A Champion Bodybuilder ? Do You Have What It Takes?
My career began in the eighties. I never found myself going to a health club, much less taking time for myself, until I was in college. I had to occupy my time between classes somehow, so one day I went to the gym. I grew up without self-discipline, confidence, or faith in myself. As a youth, I was overweight and short. In my late teens, during the first few years of my career and with the help of a few close friends, I was fortunate to have discovered three very important things about myself that changed me forever: hope, belief, and motivation.
The Importance of Maintaining A Weight Training Log
Do you find gyms intimidating? Feel lost while doing your workouts? Tried different programs with no results? Not always sure of want exercises you are supposed to be doing? Or maybe you're burnt out on the exercises your doing. A weight-training log may be exactly what you need.
Before and After Photos in Fitness Magazines
Some supplement companies will go to any lengths to
prove their products' effectiveness. But sometimes the
evidence isn't quite what it's cracked up to be. Before and
after photos are the most compelling means by which to
convince a person of steroid-like gains.
The Amazing Benefits of Resistance Training
When it comes to exercise, resistance training is often overlooked. Resistance training is an essential part of any fitness program and has many amazing benefits. Taking part in a sound resistance training program will improve the conditioning of muscle tissue and increase metabolism. Metabolism can be defined as the amount of calories the body needs each day to sustain life. An improvement in muscle conditioning and metabolism will result in the reduction of body fat and give the body healthy lean appearance.
|
