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Losing Body Fat While Gaining Muscle

Losing Body Fat While Gaining Muscle




By: James Cooper



Do you have the desire to lose your body fat? In losing body fat, it would also be necessary not to think just about losing fat but also about gaining muscles. Muscles are very important because they support the bones in each of our body. Through muscles, we are able to move around. So, in the effort to lose weight, it is also a good idea to think about your muscles.



Losing weight while also trying to gain muscles would require you the cardiovascular components of exercises. What this means is that the yourbody will have to undergo a process. The body should be conditioned first prior to burning body fats.



When conditioning your body, it is also important to consume foods that will aid in gaining muscles and that would be consumption of protein, carbs, nutrients, and some fats.



Your strength training will help you in building muscles while also losing unwanted fats in your body. After your strength training, the next recommended thing to do is to do at least 30 minutes of cardio training. The aim of doing cardio training is to lose fat and not to completely tire yourself from exercise.



With the right exercise, you should not also starve yourself. Fat is considered as the emergency source of energy. When you are starving yourself, your body stores more fat and at the same time, it uses your muscles as a source of energy. You don't want this to happen, so technically, you need to consume the right amount of food that you need and burn those excess fat stores through working out.


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3 Muscle Building Tips For Extreme Muscle Gain

3 Muscle Building Tips For Extreme Muscle Gain




By: Kory Lewis



In order to get maximum results from your muscle building program you must follow these 3 muscle building tips to reach your full potential. By following these three easy steps you will be well on your way to reaching your full potential.



Muscle Building Tips # 1



Start out by utilizing the "big three" muscle building workouts. These consist of:



a) Squats



b) Deadlifts



c) Bench Press



By starting with these 3 you will start to build bulk, strength and above all else maximum muscle gain.



Muscle Building Tips # 2



For each session of squats, deadlifts and bench press you need to focus your attention on doing heavy weight and lots of reps. For instance a good way to start is by doing 3 sets of each starting with 15 reps. Then for each set start to slowly work your way down by 2.



For example:



Squats:



Muscle Building Tips #3



In order to start seeing the results you want very quickly I recommend training at least 3 times per week. 3 workout sessions per week should provide you with sufficient volume of exercise for the muscle to create a muscle - building stimulus which in return will provide you with maximum results.



In Conclusion



Final Word






For more muscle building tips and 5 of the worst things you can do if you want to build muscle and get a world class body simply Weight training safely

How to eat lots of carbs to lose fat

How to eat lots of carbs to lose fat

If you're sick & tired of confusing carb-restriction diet programs
that leave you starving and stuck with stubborn belly fat, then I
have great news for you.

Get ready for Craig Ballantyne's Simple Nutrition System that
guarantees you'll be able to eat a lot of carbs and still lose fat.

Plus, you'll get over 31 blender drink, smoothie, and post-workout
shake recipes to help you add the fuel to your metabolism fire.

This program is not...

- "low carb"
- confusing or complex
- restrictive (you'll actually be full & satisfied!)

Listen, it's not your fault that you're confused about this whole
fat loss diet thing...the so-called experts are making big bucks
with their special shakes and diet pills and protein bars that they
sell to you.

But Craig Ballantyne doesn't have any supplements to sell you, or
any hidden agenda. Instead, he's dedicated to helping you simplify
your nutrition program so that it is easy (and delicious) to follow
for fat loss.

Heck, he stays at 9-10% fat all year round while eating tons of
carbs and loving every meal he eats - rather than following a diet
plan that is so restrictive it causes binges.

So not only will you get proven fat loss advice (his recommendations
are backed by clinical scientific research) but this program will
also take the stress out of eating.

It's so simple...even his puppy dog uses the plan to get his six
pack abs (and yes, a vet even told Craig that his dog has six pack
abs). Funny, huh?

So get ready to discover...

- The Simple Nutrition Rules for fat loss
- The top 3 food myths that everyone gets wrong in their diet
- The 7-step detox diet plan (that doesn't require zany detox diets)
- Craig's grocery list and meal plan
- 43 blender drink, smoothie, and post-workout recipes

Click here to get the Simple Nutrition System & Fat Loss Recipes:

Fat Loss Recipes And Nutrition Tips To your success,

Arnell Johnson
Burn Fat And Get Ripped

PS - If you are sick and tired of confusing and complex diets, then
you need to stop the insanity and switch to the Simple Nutrition for
Fat Loss System. Your results are guaranteed by Craig's 100% money
back promise. And no matter what, you'll get to keep the recipes!

Click here for more great weight loss products to Training weight
********************************************************************

Let me know if you have any questions about the Simple Nutrition
and Recipes program.

Your friend,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

The Best Cardio for Fat Loss

The Best Cardio for Fat Loss

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training
How To Look Good Naked
Every day I receive an email or Facebook message asking me for the
best cardio program for fat loss.

The answer is a bit complex, so I'm going to cover it all in this
one article.

Now a lot of people make a big mistake with cardio, thinking that
they can eat whatever they want and then just "hit the gym extra
hard on Monday to burn this off."

I find it ridiculous...because first, it's not healthy thinking, and
second, it is not accurate thinking.

Seriously, let's look at this for a second.

Take a look at the meal I had recently at my friend Vince Del
Monte's wedding.

It began with the post-ceremony celebratory drink, right through to
the anti-pasta buffet, followed by the main dinner (I had eggplant
parmigiana), and then dessert, PLUS the late night sweets spread
(the Del Montes know how to host a party!) would EASILY result in
over 2400 calories.

And how long would it take you to burn that many calories doing your
average cardio workout?

You'd need to do cardio for just a little less time than it would
take you to run a marathon.

So 3 hours for the fittest TT readers, 4-5 hours for the average TT
reader, and more than 6-8 hours for beginner TT readers.

Does that sound like a "regular cardio session" to you?

Heck no!

So FORGET the "I'm going to burn off this big meal with cardio"
mentality.

It's WRONG thinking.

Plus, as I've mentioned time and time again, research shows that
regular cardio doesn't really help with fat loss.

1) One study showed interval training was better than cardio at
burning belly fat (and cut the workout time in half).

2) A second study found that 300 hours of cardio per year helped
men lose only 6 pounds (and women lost only 4 pounds). So that's
about 50 hours of cardio per pound of weight lost - at BEST!

(Obesity 15:1496-1512 (2007). Exercise Effect on Weight and Body Fat
in Men and Women. Anne McTiernan*, et al.)

3) A third study found SOME folks start eating MORE when they start
a cardio program. These folks end up gaining weight on aerobics.

(Reference: International Journal of Obesity 32: 177-184, 2008).

So if long, slow, boring cardio doesn't work, what's left for to
burn fat?

Well first, I will acknowledge that high-intensity cardio seems to
work better. In one study, subjects who burned 400 calories doing
high-intensity cardio ended up losing fat while subjects who did
only low-intensity cardio did not lose ANY fat at all!

(Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training
Intensity on Abdominal Visceral Fat and Body Composition.)

But the best way, the fastest way, and the most enjoyable way to
burn fat is with interval training.

And soon I'll be revealing over 31 different interval training
methods for fat loss. And it won't just be sprinting on a treadmill
for 1 minute straight. Trust me, there are a lot of unique ways to
burn fat with interval training.

In the meantime, FORGET about slow, boring cardio. It is a
generally a big waste of time for fat loss. Sure, it's good for
running marathons, but not for busy people who only have 2-3 hours
per week to burn fat.

More interval training secrets coming soon!

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
To Lose weight now click here!

6 Upper Body Ab Exercises

6 Upper Body Ab Exercises

By Craig Ballantyne, CSCS, MS
Click Here For Complete Abs Routine

additional 20-30 minutes of
abdominal work after a regular workout can sometimes be enough for
you to skip the ab training altogether. But, with these six upper
body exercises, you'll gain all the benefits and more of a regular
ab workout, without the extra time.

This 15-minute upper body workout will not only build your arms,
your chest, and your back, but every one of these exercises is also
going to work your abdominals.

So this workout will include as I mentioned 6 exercises, but they
will be broken down into 3 supersets at 5 minutes each.

So, the first superset will pair chin-ups with spiderman pushups.

Now, just because these aren't specific abdominal exercises don't
think your abs will walk away unscathed. I remember training a
client before and a couple of days after doing the chinup exercise
she commented how shocked she was that her abs were so sore.

With proper form, the chin-up exercise can very powerfully target
your abs.

For proper form, begin in the dead hang position. Now, keeping your
body tight, brace your abs and pull your body up and chin over the
bar, then in a controlled fashion, lower your body down. You will
noticeably feel this exercise working your lats and your biceps.

Perform enough repetitions that take you until one short of
failure. For example, if you can do 15 repetitions, then only do 14
and so on.

After the chin-up exercise, you will move into the spiderman
pushup. In this exercise, you will get into a regular pushup
position, and then as you come down bring your knee up to your
elbow and back down. Alternate sides.

As previously noted, each superset pairing will be done in five
minute intervals. Once finished with the first superset, move onto
the next upper body combination of one-arm standing dumbbell
shoulder press and heavy weighted dumbbell rows.

For the one-armed shoulder press exercise, place the DB at shoulder
height with your palm facing outward. Next, brace your abs and
place your opposite hand on your side to ensure your obliques are
working while pressing up with the DB. Do eight repetitions for one
side, and then switch to the other side.

Immediately after completing your repetitions for the shoulder
press, move to DB rows. This time you will choose a weight you can
normally do 10 times, but now try to get 12 repetitions. However,
be sure to use only good form.

By keeping your body and back in a straight position, you will end
up working your abdominals very hard, especially as you get closer
to failure and your obliques work against rotation. If you find
that you need to take a 5-10 second rest after ten repetitions in
order to use perfect form for the remaining two, then do that.

Again, you will do this superset for five minutes going back and
forth between these two exercises.

To finish off the 15-minute workout, you'll do two arm exercises
that simultaneously work your abdominals. The first exercise is the
lying dumbbell triceps extension. Now, in order to get a good ab
workout from this exercise, when you're at the bottom position,
drop a little more and you stretch your abs. Then, bring the
dumbbells back up overhead and repeat.

That little extra stretch at the bottom of the exercise will really
work your abdominals to give you that six pack abs look, much like
the stability ball rollout when you stretch out at the end of that
exercise.

The final exercise is the one-armed standing dumbbell curl. For
this exercise you want to begin in a braced position. Since you
will be using a heavy weight, your abs will have to work very hard
throughout this exercise. To get in proper position, if your right
arm is working, then your left leg will be in front. You can do
this exercise for 6-8 repetitions per side.

That's the 15-minute upper body workout that will work your abs
just as hard if not harder than any ab crunching workout you could
possibly do.

For DVD workouts using these exercises please visit:

Get Ripped Abs Fast

11 Ways to Stay Motivated in Your Fat Loss Program

11 Ways to Stay Motivated in Your Fat Loss Program

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training
Click Here For The #1 Fat Burning Program Online
Today, we're going to focus on something that I know a lot of men
and women are struggling with - MOTIVATION.

So here are my top 11 inspirational tips to help motivate you to
stick to your fat loss plan and transform your body & life forever.

11. Never Give Up

If you fall off the wagon, cut your losses. Don't let it weigh on
your mind and hold you back because it's only minor damage that can
be dealt with. The important thing is to get back on track,
immediately. Never, ever, EVER give up. I believe in you.

10. Don't Procrastinate

Do it now. Whether you're thinking of cleaning out the pantry or
finally starting to exercise, STOP procrastinating and DO IT now!

9. Identify Exactly What It Is You Want...

...then don't let anything stand in your way of getting it. By
setting specific goals along with deadlines you are providing
yourself with a measuring stick.

8. Do Your Best With Everything You Have Control Over

Most people fail to control themselves, and end up only with
regrets. We trade minutes of pleasure (i.e. fast food) for days,
weeks, months, and years of regret.

Remember that the pleasure of eating lasts for only minutes, but you
inhabit your body 24 hours per day, 7 days per week for life.

Rather than trying to "out-cardio" your bad diet, you must PLAN
ahead to overcome obstacles. Otherwise, you'll never succeed.

7. Replace Bad Habits

Everyday you will be tempted to fall back on old bad habits. To
make a lasting change in your health and appearance you must do
everything you can to resist that. Try adding a new healthy habit
each day to replace an old unhealthy habit.

6. Be Consistent With Baby Steps

The best approach is to build your life one positive step at a
time and the way to do this is by taking baby steps to improvement
each and every single day. Be a little better than yesterday.

5. Test

There are no failures, only good and bad tests.

You should always be trying something new, monitoring your body's
response, and deciding whether or not that food or exercise belongs
in your "tool box". Do everything you can to learn more about your
body. The more you know, the faster your success will be.

4. Social Support & Role Modeling

You can't soar with eagles if you're hanging around turkeys.

By hanging around others who want to lose weight, you can leverage
their knowledge, commitment, support, and success to push yourself
harder than you otherwise would be able to.

3. Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

If you want to accomplish anything, get out of your comfort zone
and strive to increase order and discipline in your life.

Discipline means doing the opposite of what you feel like doing.
Setting goals and deadlines are the easy roads to discipline.

2. Plan

Planning is the ultimate key to fat loss success.

With a weekly plan of meals and workouts in place, you will be much
less likely to hit a road bump that takes you down the wrong path.
Try setting aside one day a week to map out your weekly itinerary
and you'll be amazed at how quickly your body transforms itself.

1. Realize YOU Are In Charge of Your Success

Og Mandino once said, "I shall shape my future. Whether I fail or
succeed shall be no man's doing but my own. I am the force; I can
clear any obstacle before me. Or I can be lost in the maze. My
choice. My responsibility. Win or lose; only I hold the key to my
destiny."

Translation - Everyone can succeed and reach their goals. It's a
just a matter of how badly you want it.