Posts Tagged ‘burn fat’

Here are a few tips 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.

Protein shakes with fruits and vegetables are some exceptions to those mentioned above.

These can be great snacks, post workout meals or even meal replacements when made 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. Isolated lifts should be done after performing the big 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) Make sure to eat clean and consume lean protein.

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

3) Allow your muscles to recover and grow by getting enough sleep or rest.

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

Building lean muscle is based on one simple fact: how much protein and calories you take in everyday. When you weight train and eat properly, with enough protein, you will burn fat and build muscle.

You have to eat smart to cut your body fat and increase your protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.

Here is what you need to do to build lean muscle – keep a daily food journal that counts the fat, protein and carbohydrate calories you are consuming each day.

Once you’ve done this, it is now time to make up a strategy that will allow you to increase your muscles mass while eliminating the addition of fat. The second thing you need to do when learning how to build lean muscle is to determine what your daily protein intake needs to be.

If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.

So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.

225 g of protein is a lot, but not if you’re used to eating that much food. If you increase your dietary intake to say, 5 meals a day, where you get 45 g of protein per meal, you’ll hit your goal. Your consumption must be maintained at that level to retain your body mass. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.

Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. To get the required dosage every day, you might want to try taking a quality protein shake although chicken, tuna and other fishes are also good options.

Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.

There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. Carbs from junk foods are basically useless, meaning, you will have to get yours from other sources such as fruits and vegetables.

Your goal will be to stay off the junk food, eat the necessary amount of protein everyday and consume quality carbs and fat later.

Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. This will help you replace the used nutrients while training your body to go as far as it can.

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.

Patience and self control are very important aspects to get results even though you are just starting with the program; don’t lose hope when you don’t see immediate results.

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.

Then, develop your exercise regimen and figure out what amount of sets and repetitions goes with each exercise.

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. Ultimately, this would mean one set of heavy exercises and 6 sets of light and repetitive workouts during the week, this would help you develop stamina as well as burn more calories and build up strength.
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. You can do the more exotic exercises once you have the mass and definition that you want. 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.

Sticking to the exercise regimen – no matter how difficult it is – is the most vital aspect of a successful conclusion to the project.

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. If your diet is right, then you’ll have your biggest gains, if not, it’ll be hard to tell if you’ve worked out at all.

Let me leave you with one more thought. According to some of the best trainers, lifting weight should only be done after mastering bodyweight exercises.

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

If you want to get skinny quick, you need to have a good solid plan. Too many people go out to the gym or start a diet without a real plan, they just hope that doing a few things will make them lose weight. This isn’t the case, so here are 5 things you absolutely must do to get skinny quick.

#1 Set Goals

If you don’t set a goal, how do you know where you’re going? Set a specific goal like I want to weigh 165 lbs. Don’t say, I want to lose weight, or I want to lose 10 lbs. This isn’t a goal, it’s an action. You have to focus on is how much you want to weigh and how you want to look.

#2 Eat Healthier

Get a proven diet plan. Reduce your calories first and make sure you follow some simple steps. Eat more green vegetables, they fill you up and are very low in calories. Get rid of all soda, drinking your calories is like drinking fat, there’s no point in it. Avoid fast carbohydrates like those found in bread and potatoes. They may have been the staple of our parents or grandparents, but they aren’t doing your waistline any good. Cut them out and you’ll see a huge improvement.

#3 Exercise

Cardio, Cardio, Cardio! Maybe not. Not many of us love cardio, and if you’re one of those that does, more power to you, but if you don’t, then you don’t have to do it, not to lose weight. If you want to burn fat, you should go to the gym and do resistance exercises. These exercises will build muscle. More muscle will burn more fat. You don’t have to look like a big sweaty wrestler, because you can build lean muscle which is lean, sleek and sexy, plust it burns fat all day and night.

#4 Drink More Water

Drinking more water will keep your body hydrated and will also keep your liver and kidneys functioning properly. When your liver and kidneys work well, you burn more fat with no extra work. Plus, when your body is hydrated properly, it will begin to release the water stored in fat cells, meaning more fat loss. What’s more, when you drink a glass of water just before a meal, you will feel full much quicker, and will be full for longer.

#5 Get Help

If you really want to make sure you succeed, you need to get a mentor or coach who will be there for you. Whether it is a face to face mentor, phone mentor or internet coach, this person will help you stay on track and stay motivated. These people can make a huge difference in how much you lose and how quickly you lose it. They can give you diet and exercise advice, and help to keep you on track when you feel like giving up. A coach or mentor is key to succeeding with weight loss.

These 5 steps to get skinny quick will help you lose as much weight as you want, whether it is 10 lbs or 100 lbs, these steps apply. Follow them and you can change your life. When you are ready to really see a difference in your waistline, get a good plan with a good mentor and you will be skinny in no time.

Are you looking for a quality and complete health program that will help you burn fat? If so, read below for a review of Burn the Fat Feed the Muscle.

The Burn the Fat Feed the Muscle progam by Tom Venuto is a best-selling fitness and nutrition eBook that claims it will help you burn fat, lose weight and get in amazing shape.

Tom Venuto seems to clearly know what he’s talking about when it comes to burning fat.He began lifting weights in 1983 and since 1989 he’s been competing. He’s also been involved in the fitness industry as a personal trainer, health club manager, nutritionist, motivation coach, and freelance writer for over 20 years.

But the question is, can he help you?

First off, this eBook isn’t solely about developing large muscles. It's focused on fat loss and getting healthy and in shape.

Burn the Fat Feed the Muscle is based around the theory that there is no “perfect diet” for anyone. You have to develop your fat burning goals based on your specific body type – which is correct.

Specifically, Tom Venuto claims Burn the Fat Feed the Muscle will help you:

1. Lose fat permanently.
2. Lose fat without drugs.
3. Lose fat without supplements.

This eBook first helps you identify your body type and then gives you a lesson in fats, proteins and carbohydrates and how they pertain to burning fat. Finally, you’re shown how to take these two pieces of information and develop a plan to get in shape that is personalized for you.

So is Burn the Fat Feed the Muscle worth trying?

Yes, it is – it’s widely well known and popular. Tom Venuto has clearly poured everything he knows about burning fat into this 340 page eBook. After reading it, you’ll have a clear game plan in your head of what you need to do to reach your fat loss goals based on YOUR body type.

Before you buy something check it out. Outrageous claims are made by Burn The Fat Feed The Muscle many say. There are some testimonials made by individuals who say they are losing weight that some contend seem to be a bit “odd”. These individuals are not just losing weight but losing weight very fast. Check this out: Burn The Fat Feed The Muscle Review

Tom Venuto is the man behind Burn The Fat Feed The Muscle.

Ton Venuto is a body builder who has written material for many fitness magazines and has been in Oprah Magazine. Fitness websites in the hundreds feature Tom Venuto. He is what he advocates and this example has contributed to his popularity. How to achieve fitness and better health is exactly what he advises people to do.

The #1 eBook bestseller for 4 years has been Burn The Fat Feed The Muscle. Many weight loss programs have been around less than 4 years.

Does this program really work is the real question.

Working on your abs for a few minutes each day is not going to give you results, according to Burn The Fat Feed The Muscle. Life style changes are necessary because muscles need work. A structured nutrition program is also necessary. Talking to others in the program through forums will help you undergo this life style change. It is very important to have this support. Check this out: Burn The Fat Feed The Muscle Review

This is a very informative program that has results. Individuals who have tried this program have given many positive reviews. However you should understand that this is a very intensive program. That it is so intense is the main reason it is so effective. You have to invest in the time and intensity this program requires. You have to be ready for a challenge.

If you accept the challenge Burn The Fat Feed The Muscle will help you lose weight, not like the overnight weight loss scams. You will lose weight, build lean muscle, and feel better. You might also be interested in: Truth About Abs Review