Have you noticed that most people will never fail to include abdominal muscle exercises in their routines and yet somehow or other, they can never own that coveted 6 pack abs?
Have you been religiously doing your abdominal muscle exercises? Is your abs showing to your satisfaction? No? Why? Do you know that your abdominal muscle is one of the easiest muscles to build but yet why is it that most people have difficulty in developing that 6 pack abs?
Here is the truth. Those of you who are working out your abs regularly do probably own that much sought after six pack. Yes, you do. The only trouble is that your belly fat is covering them. Your abs will not show up well if you have a body fat ratio of more than 12%. The more fat you burn off, the more defined your abs will be. You will own that rippling washboard abs when your body fat is 10% or less. So if you have fat on your belly, forget about abdominal exercises and burn off the fats first.
There is another reason why people put in so much effort to develop their abdominal muscle and yet their abs are not showing although they have low body fat. Again, there is a simple explanation. They are doing the wrong exercises and working out in bad form.
Let’s take for example the most common abs exercises, the sit up and the leg raisers. Everybody seem to be doing these two exercises not knowing that these exercises really don’t do much for their abs. Don’t believe me? Ok…try this. When you do your sit up or leg raisers, place your palms on your hip on the area connecting to your thigh and perform the exercises. Tell me what did you feel? Ahhh….you are getting it. Those muscles there are doing most of the work. Those are your hip flexor muscles. Since your hip flexors are doing most of the work, how can you develop your abs effectively?
So you say, from now on I will do crunches instead. Well, I have another surprise for you. Most people perform their crunches wrongly too. Think about it. Why is the exercise called the “crunch”? It is because you must squeeze your abs so are that you are crunching them. In order to squeeze your abs hard, you have to curl up like a prawn and breath out all the air in your lungs at the top position and then squeeeeeeeze the muscles so hard that you feel a burn. That will take a few seconds to crunch out all the air before you lower to the beginning position again. You can’t do this effectively if you just go up, down, up down, up down rhythmetically. So, if you have been doing hundreds of crunches everyday with minimal result, now you know why. In fact, it is almost impossible for the average guy to do tens of properly performed crunches and not to say hundreds of them. The same squeezing principle applies to other abs exercises.
Ok….now that you know why your abs are not showing up well, so get on with burning your fats and perform your workout in correct form. You will then see your 6 pack abdominal muscle in no time.
Will Strip That Fat Actually Strip Away Any Fat?
One of the major problems with most fad diets is that they simply don’t provide enough structure. They give you the basic gist of things, but when it comes down to making really specific decisions about food choices (i.e. should you have the club sandwich or the salad?), they leave you largely defenseless.
For instance, after starting a low carb diet, you’ll constantly find yourself making knee-jerk reactions about carbs. When given the choice between any food – be it as greasy and fatty as imaginable-or something that contains two slices of bread, you’ll take the former.
Of course, rules of thumb are important. They make it easy to follow a diet program in the long run. But if those rules of thumb frequently fail-and they often do-then they might not truly provide you with anything to work from.
So how can you overcome this problem? You can do it by adopting a diet that eschews rules-of-thumb; and instead focuses on producing a diet that is tailored to your particular needs.
One diet that claims to do this is Strip That Fat (STF). In particular, STF does not adhere to any of these general rules of fad dieting. It doesn’t suggest that you “eat a low fat diet” or eat a “low carb diet.” It also suggests that you avoid calorie counting, pre-packaged diets, or Hollywood diets.
Instead of eating less, it suggests that you eat more. In particular, it suggests that you eat five times each day-but in smaller portions, of course. By eating more frequently, you can trick your body into believing that you are full, it claims.
In addition to making these controversial claims about dieting, Strip That Fat also claims that eating fat is an important part of dieting; and that you won’t lose weight without doing it. Additionally, it claims that you should avoid salad; and also promises to provide a list of 10 foods that you should absolutely avoid at all costs.
Finally, STF makes it clear that it does not target exercise at all. It claims that exercise generally has very little to do with obesity; and that people who are obese or overweight generally get more than enough exercise. Rather, it is just a matter of them adopting the right dietary habits.
So what does the program come with? For starters, it includes the Strip That Fat dieting guide, which will provide you with all of the vital information that you need in order to implement the program. But in addition to this, it will also include the STF Diet Generator.
According to “Strip That Fat”, this diet generator can create as many as 40,000 diet programs on the fly. All you have to do is select a few parameters, mix and match, and you’ll end up with a diet program that is tailored to your own particular wants and needs.
Additionally, if you’re not fully satisfied with STF, you can always return it within 60 days for a full refund.
According to reviewers at Insideyourdiet.com, the STF does not entirely live up to its promise of providing long term structure for your dieting needs. Rather, for the first two weeks, it gives you a lot of structural, but beyond that, the diet is ultimately up to your discretion. For instance, you can generate the diets using the STF Generator, but it’s not exactly clear how or why they work.
Overall, Strip That Fat is a promising product. If you’re looking for a Diet Generator and want a two-week structured plan, then it is a good product to consider. Since it is only $37 one time payment, you may want to give it a try.
Click here for more info on Strip That Fat
January 17, 2013 | No Comments Posted in burn calories fast | burn the fat feed the muscle | burning fat | fat burning food | foods that burn fat | lose belly fat | lose body fat fast | lose weight naturally
Burn The Fat, Feed The Muscle has been around a long time, at least in Internet years. It was released in 2003 and was one of the first diet and nutrition e-books ever published. Today there are e-books all over the web, not to mention more supplements, weight loss programs, ab machines, workout videos and “magic” diet pills than you can keep track of.
Even when your gut instincts tell you all these “fast and easy”, “just take a pill” weight loss claims are too good to be true, sometimes the advertisements press your emotional buttons so well that your curiosity gets the best of you.
But after getting burned enough times, you eventually smarten up. You swear off “quick fixes” and you finally figure out the long way (through your own experience), about what really works; a calorie deficit, proper nutrition, intelligent training, changing your lifestyle and replacing your old negative habits with positive new ones.
Through all the Internet diets that have come and gone in the last decade, this e-book is one that has stood the test of time. It has been an Internet best seller every year since 2003. Men and women of all ages in over 141 countries have lost anywhere from a few pounds to 253 pounds using Burn the Fat, Feed the Muscle. The program consistently gets positive reviews and has earned a reputation for being sensible, science-based, honest and effective.
The author, Tom Venuto, received his degree in exercise science and has held certifications as a strength and conditioning specialist and personal trainer, but more importantly, Tom walks the talk. He is a natural-for-life bodybuilder, which means that he’s never taken steroids or other body-enhancing drugs. Venuto has competed in bodybuilding 28 times and has 6-pack abs you have to see to believe (check out the picture at www.burnthefat.com of Tom at 3.7% body fat).
Although Tom admits that he was never obese, he says he always struggled with stomach fat and never saw his abs until he’d gone through many years of trial and error and a lot of hard work. Many people are encouraged when they hear that Tom is a lot like them and that he was not genetically predisposed to be lean. It gives them the hope that they can do it too.
Now that you know about the history and the author, here’s a quick overview of what you’ll find when you read Burn the Fat, Feed the Muscle.
Burn The Fat, Feed the Muscle is published in Adobe PDF format so you can download the e-book. It’s on the long side at 300+ pages, so if you’re looking for a Cliff’s Notes type of read, this might not be the book you want. On the other hand, if you’re a detail person or if you want to know not just what to do, but also why you’re doing it, then Burn The Fat, Feed the Muscle is exactly what you’re looking for.
For more than 20 years, the author has studied physique athletes (bodybuilders, female figure competitors and fitness models). That’s the whole premise of this book: If you want to get lean as quickly as possible, wouldn’t it make sense to find the leanest people in the world, find out how they did it and do what they do?
When you read more about this on the web page at www.BurnTheFat.com, the idea of a program based on bodybuilder and fitness model techniques makes perfect sense, although it does intimidate some people at first.
In the introduction of the book however, Venuto points out: “Burn The Fat, Feed The Muscle was created BY a bodybuilder, but it’s not just FOR bodybuilders.” In fact, the book easily could have been titled, “What every man and woman can learn from bodybuilders about permanent fat loss.”
The nutrition techniques will work for anyone because they progress in stages from beginner to advanced. Unless you plan on competing in a fitness or bodybuilding competition, you’ll only need to use phase one, aka, the “baseline” diet. If you want to get “ripped”, with the six pack abs look – you can use phase two and phase three of the program, where you will find the more advanced techniques that many people have used to prepare for their first bodybuilding or figure competitions.
The main focus of the e-book is nutrition, because nutrition is arguably the most important key to getting lean. You could have the best training program in the world, but if you eat more calories than you burn, you’ll gain fat regardless of your well-designed training plan.
In the chapters on nutrition, you’ll learn how to set up a meal plan you can enjoy by using Tom’s menu “template” system: You just choose the foods you like (pick from the recommended food lists), plug them into the meal plan template, and your menus virtually create themselves. Sample menus are also provided for ideas.
You also learn the truth about six pack abs: Body fat tissue lies on TOP of the abdominal muscles, so you’ll NEVER see your abs unless your body fat gets low enough. You can’t burn fat off your abs with abdominal exercises like crunches or sit ups. You must get the nutrition right to achieve very low body fat levels.
In Burn the Fat, Feed the Muscle, you learn everything you need to know about calories, protein, carbs and fat to get low levels of body fat. You’ll learn the facts about low carb and high protein diets. You’ll get the inside scoop on fat burning foods – including lists of what to eat and when to eat them.
You also learn how to set up a training program. These are the same workout routines used by top natural bodybuilding and fitness champions. However, Burn the Fat, Feed the Muscle nutrition works in combination with any training program (so you can use your own workout if you choose).
The 2 components are weight training and cardiovascular training. You’ll need access to basic equipment at home like dumbbells and barbells or you can train in a gym. One caveat: This e-book doesn’t give you photos or detailed instructions on how to perform each exercise. There’s more attention given to nutrition than training in this e-book, and if you use the training programs, it assumes you know how to perform basic weight training exercises.
Customizing your program is a major theme in chapter 5, which explains metabolic individuality and how to figure out your unique body type. The major lesson is: There’s no one-size-fits-all nutrition program. If you have special needs, for example, if you’re lactose intolerant, allergic to gluten or if you’re just a picky eater, you can easily modify the menus to work for you.
In addition to the nutrition and training plan, chapter one contains what is probably the best explanation of goal setting, mental training and the psychology of motivation that you will ever read in any book. If you know what to do but you have a hard time doing it (ie, if old bad habits keep haunting you or if you’re inconsistent with your diet or nutrition), you’ll find the solution in the mental training, not the physical training.
In summary, Burn The Fat, Feed The Muscle is no quick fix. You don’t get six pack abs or a body like a fitness model by training a few minutes a day and eating haphazardly or cheating frequently. This program calls for structure and requires effort. In fact, many Burn The Fat customers have said that the main reason they bought the program was because it openly admits that fat loss is hard work. However, it’s worth it because if you follow the program, there’s no question that you will get very, very lean.
After all these years, Tom Venuto’s Burn The Fat, Feed The Muscle is a classic in the diet and nutrition e-book genre. There are many imitators and copycats, but if you want the original, this is it. Burn the Fat, Feed the Muscle is literally the “bible of fat loss.”
You can get more information and download the e-book at the official site here: www.burnthefat.com
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out…
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are “compensating” for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified list and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
If you’re like most people, then you’ve spent the bulk of your adult life fighting to keep your weight under control. You’ve tried fad diets, you’ve tried conventional diets, and you’ve tried hours of endless cardio. But in the end, none of these techniques worked.
Sure, a few of the diets helped you to drop some water weight. You lost 10-15 pounds, but then hit a plateau. From there on out, you simply couldn’t get any results, no matter how hard you worked. So you took a break from your diet and put the weight back on.
As a result, you’re still struggling with your weight problem today. But you’re getting older and you’re starting to feel as if you’ll never lose it. Fortunately, if what Tom Venuto claims is true, then you may be in for a good surprise.
First, let me introduce Venuto. He’s a nutritionist from New Jersey who spent much of his life working as a natural bodybuilder. Today, he’s taking the simple strategies that he learned during his career to tell people like you exactly how you can be similar to people like him. That is, how you can “burn the fat” and “feed the muscle.”
According to Venuto, the process is all too simple. There’s no magic involved or supplements required. Rather, it’s just a matter of getting the right information about nutrition and then acting on it.
In fact, Venuto goes as far as to claim that it is physiologically impossible for most conventional diets to actually accomplish what they claim to do. This might seem like a big claim initially, but based on what customers and reviewers say, he backs it up.
Venuto’s program starts by setting up the four pillars of his diet program. The first pillar is to lose fat-and to do so permanently, not temporarily. The second is to avoid wrecking your metabolism, as many fad diets will do. And the third and fourth pillars are to avoid the use of drugs and supplements-and instead to achieve all of the fat loss naturally.
So how does Venuto claim to possess these weight loss secrets? He says that his method comes from 14 years of study, trial and error, and experimentation during his body-building career. Since he was in the industry, he knows what other body-builders and models did to build muscle and burn fat.
As far as his customers are concerned, this is all true. With tens of thousands of copies of his book sold, it is clear that Venuto’s program has been a success. Providing further evidence, his salespage is littered with testimonials and before-and-after pictures from his customers.
In the end, what will his product accomplish for you? It will unlock the important information you need in order to build muscle while losing fat. It will also tell you how to bust through weight loss plateaus that appear to be permanent. And the best part of it all, is that it won’t tell you to do it by using drugs, supplements, or bogus, scientifically-questionable schemes. It might seem like a dream come true, but in reality, it’s just sound advice.
In short, “Burn the Fat Feed the Muscle” is one of the more credible fat loss regiments available on the market right now. If you’re looking for a good way to shed the pounds naturally and without harming your metabolism, then Venuto’s book may be your best choice.
by author on October 5, 2012 in burn the fat feed the muscle
Weight training requires a decision on your part. You must want better health and stronger muscles to succeed at this activity. The goal is obvious, but how does one go about getting started? Here are some of the best tips on the net to help you start building muscle and improve your life! Glance over them, and think about how you can increase the size of your muscles.
Ensure that you carefully examine your body in order to determine the things that you can do and the things you can’t do. This will help you to identify your current capabilities and to use those to determine realistic goals. Your body weight and its overall composition are both things you should consider during your initial evaluation.
If your goal is to build muscle, you must increase your protein consumption. Proteins play a vital role in the formation of muscle mass; if you do not eat enough, you may actually sacrifice muscles. Depending on your body weight, each day you may require 1 gram of protein.
Work your muscles to exhaustion to get the best results from your exercises. Leave nothing on the table. You want to try and push yourself to your limit during every set. Don’t stop until you’re unable to do even a single more. When necessary, shorten your sets if you get too fatigued.
Focus on the squat, the deadlift, and the bench press. These three exercises make up the core of a solid bodybuilding routine for good reason. They work the main components of your body, building mass and strength. Try to utilize these sorts of exercises in each workout.
To build larger muscles, eat lots of protein. Your body synthesizes the protein you eat and stores it for later use. This is what makes muscles grow larger. You’ll find protein in many natural sources such as meat, fish, beans and dairy.
Get better at bicep curling. Generally, while doing bicep curls, you don’t get the most benefit offered from a curl because you don’t get the bar up past the point of being parallel. But, when it comes to bicep curls, the strongest part is the top half. By doing barbell curls while sitting, can help you fix this.
There are tricks to looking like you are bigger. You can achieve this by focusing your strength training on your shoulders, upper back and upper chest. Building these muscle groups will also make your waist appear smaller.
Include both free weight exercises and weight machines in your muscle-building workout. Usually, free wight movements are more effective in getting bigger muscles. However, it is generally safer for beginners to use the weight machines. If you are a newbie bodybuilder, lift weights using both machines and free weights so you don’t make a habit of using only machines.
When trying to gain muscle mass by using over-the-counter supplements like creatine, watch the amount you take and for how long you take it. Check with your doctor and let him know about specific kidney problems you are having. Another possible effect of creatine supplementation is adverse effects on the heart muscle, including arrhythmia and heart muscle cramps. Adolescents are particularly at risk. If you take this supplement, take it in the recommended safe quantities.
You should stop working out immediately if you feel even the slightest twinge of pain. Your muscles and tendons are actually quite fragile, and it isn’t worth damaging them purely to bulk up. When feeling sore, take at least a day to rest, so that your body can return to full-strength.
If you are serious about boosting muscle mass, you must be willing to maintain a balanced approach. While under-exercising will reduce your results, over-exercising has its own shortcomings. Bodybuilders can be prone to stretch marks if their workout is out of balance.
Make sure you are eating enough calories. You can find caloric calculators online which can help you plan out a diet which will meet your needs depending on how much muscle you’re trying to build. Let these tools help you to design the ideal muscle development diet.
Always look for new ways to exercise your body and build muscle. Different exercises achieve different results; some are better for toning while others are better for bulk. If your goal is to build muscle, then you need to know which exercises can help you reach that goal faster.
Every few days, take pictures of your body while naked. If you’re looking for changes in your mirror every day, your progress may be hard to notice. If you compare pictures over a few weeks, you see a difference more easily.
Squats, presses and dead lifts are all effective exercises for increasing muscle mass. These three specific exercises yield maximum benefits fast and let you continue building good muscle. Different exercises should be added onto your weight-lifting routine, but you should ensure that these three particular exercises are always done on a regular basis.
In order to build muscle, you must be dedicated to the cause. If you have those characteristics, success will soon follow. Use the advice from this article to help build muscle, and you will start to notice the results every time you look in your mirror
Visit my site for recipes and articles to help you in your goals to live a healthy life and help you how to lose your fat Stop dieting, start eating, and start living.
by author on September 30, 2012 in burn the fat feed the muscle
How do you know your weight training plan is actually working? What kind of program are you following? The answer might not be as direct as you think. Although it is possible to construct an effecting muscle-building routine without any assistance, many people who try it wind up frustrated with the results, or the lack thereof. Just one or two new tips can greatly improve your muscle development results.
Form is most important. Do not get caught up sacrificing the correct form trying to go faster. No matter what exercise you are performing, slow down on reps and put your focus on your technique. This will give you better results. Pace yourself and keep correct form throughout your workout.
Think about how often you plan to exercise before you start muscle development. Developing a reasonable schedule for working out will help you build muscles without hurting yourself. Those new to muscle development should limit strenuous workouts to twice a week, while the more experienced and conditioned muscle builder should enjoy the workout around three times a week.
It may help to change up the grip you use for the back. To achieve more strength during rack pulls or deadlifts, try using a staged or mixed grip. Using this staggered grip allows you to twist the bar in one direction while your other hand twists in the opposite direction. This keeps your hands from getting the bar rolled all over them.
Carefully track your body fat as you work on building muscle. Remember that your weight will increase as you build muscle. Sometimes you start to feel sad about your weight, but it could be the difference in your muscle weight.
Eat meat to help build up your muscles. Attempt to consume meat with roughly a gram of protein for each pound you weigh. Doing this will assist you in storing more protein. The greater amount of protein that you consume, the larger your muscles will get. Eventually, your muscles will achieve the size that you’ve been wanting.
It is important to consume an adequate amount of protein before working out. Before starting your workout, get around 15 or 20 grams of protein in your body first. This can jump start the recovery of muscles so that it can decrease how much your muscles are used to fuel your workout.
It truly matters that you begin with a few warm-up exercises. By including a ten to a fifteen-minute warm-up session, you get your blood flowing through your body and prep your muscles for the intense workout session. This simple step can greatly reduce the risk of incurring any type of injury to your muscles that can make you put your workout sessions on hold for an extended period of time, so you can recuperate.
Drink a protein shake approximately half an hour before starting to lift weights. This will give your muscles the fuel they need without making you full and giving you a lot of unneeded calories. A shake that is made with protein powder and low fat milk or yogurt would work well.
Exercises that pair up opposing muscle groups, such as the chest and the back or the quads and the hamstrings, can be highly effective. This method allows one muscle to recover while the other is in action. You will be able to decrease the amount of time you spend in a gym because you are increasing the intensity of your workout.
Make reasonable goals when you are trying to build up muscle mass. Good results are achieved through time, and by having hundreds of workouts. Trying to build muscle quickly using stimulants, steroids or other potentially harmful substances can damage your body, and in some cases actually lead to serious health risks and consequences.
When trying to bulk up and build muscle mass, you should increase the total number of calories that you eat. You should eat enough to gain a pound every week. Seek out ways to get more calories, and if you should not see any weight gain after two weeks, think about consuming more calories.
Carbohydrates are important to building muscle. Your body needs carbs to survive the grueling workouts to which you are subjecting it. Also, if you don’t eat sufficient carbohydrates, your body will use protein as an alternative energy source. Eat just enough carbs to increase your body’s function, but don’t overdo it as it can lead to weight gain.
You can cheat a little bit when lifting. If you use more of your body to increase the amount of reps, you improve your workout’s effectiveness. Cheating a little is okay, but cheating a lot will just be cheating yourself out of great results. Keep your rep speed under control. Keep in mind that if you compromise your form, you will run the risk of injury.
Not all exercises are created equal, so be sure to do the exercises that address your specific goals. You should know different exercises allow you to focus on different groups, toning or building. Therefore, your exercise plan should include a variety of exercises in order to work different parts of the body.
Stay aware of your dietary consumption when you are looking to boost your muscle mass. You must stay hydrated since muscle tissues are about 70% water. Avoid drinking too much alcohol, as it can degrade muscle tissue a lot.
Going to the gym with a group of friends is a great way to cultivate and maintain your motivation to work out. This is a great way to impart extra adrenaline to help keep you driven. When you have an extra boost of pure energy, you will be able to work more, and build up a little more muscles.
In order to effectively build stronger, bigger muscles, you have to be educated on how to do so. Take the advice from this article and apply it to your own weight training regimen for the best chance of success. With the proper advice, you can reach any muscle building goal you may have
Visit my site for recipes and articles to help you in your goals to live a healthy life and help you build muscle and lose fat Stop dieting, start eating, and start living.
by admin on September 28, 2012 in boost metabolism | burn the fat feed the muscle | burning fat | how can you increase your metabolism | increasing metabolism | lose body fat fast | metabolism boosting foods | to speed up metabolism
By Tom Venuto, NSCA-CPT, CSCS
There have been countless studies performed on the role of protein in the muscle growth process to try and determine exactly how much protein you should consume to build muscle mass. Recently, several studies have looked at the role that dietary protein plays in helping you lose fat, and more importantly, helping you keep it off!
One thing scientists have discovered is that eating lean protein foods is important for regulating body composition because it decreases your appetite.
In a 2003 study reported in the journal, Current Opinion in Clinical Nutrition And Metabolic Care (2003; 6(6): 635-638), protein was shown to be more satiating (made you feel fuller) than both carbohydrate and fat both in the short term and the long term.
Eating more lean protein foods has also been proven as an effective strategy to help you burn fat and keep it off because of something called, “dietary thermogenesis” (also known as the thermic effect of food).
In a study published in the British Journal of Nutrition in 2005 (93(2): 281-289), researchers followed a group of 113 overweight subjects after 4 weeks of a very low calorie diet, through a 6 month period of weight maintenance. The subjects were divided into a protein group or a control group. The protein group was simply given an extra 30 grams of protein per day on top of their usual diet.
The researchers found that during weight maintenance, the group with the higher protein intake was less likely to regain the lost weight, and any weight gain in the protein group was lean tissue and not fat. The results were attributed to higher thermic effect and a decrease in appetite.
Although calories will always be the bottom line when it comes to fat loss, studies such as these are confirming what bodybuilders have known for a long time: That calories are not the only factor that can influence your body composition. Your protein intake and your ratios of protein relative to carbohydrate and fat can clearly play a key role in helping you lose fat and keep the fat off.
None of this is news to bodybuilders or to anyone who is already familiar with bodybuilding-style nutrition programs such as Burn The Fat, Feed The Muscle. But it’s interesting that such positive results were achieved in studies where protein was increased so conservatively – as little as 30 additional grams of protein per day or a 20% increase above traditional protein recommendations.
Many bodybuilding-style diets (such as Burn The Fat and Body For Life) call for as much as 30%-40% of the total daily calories from protein and some competitive bodybuilders crank up the protein (temporarily) to as much as 50% before competitions.
I’m curious to see if any research is ever conducted with these more aggressive protein intakes. If so, my guess is that we will find once again, that the bodybuilders are ahead of the science when it comes to the manipulation of diet for improving body composition.
The take home lesson is simple: If you remove some carbs and put in some protein – nothing too radical; even as little as trading 30 grams per day of carbs for 30 grams of lean protein – this small change in your diet may decrease your appetite, decrease your body fat and help you keep the fat off after you lose it.
About the Author:
Tom Venuto is a natural bodybuilder and author of the #1 best selling e-book, “Burn the Fat, Feed The Muscle,” which teaches you how to burn fat without drugs or supplements using the little-known secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and turbo-charge your metabolism by visiting: www.burnthefat.com. To get Tom’s free fitness newsletter, visit: www.tomvenuto.com
September 28, 2012 | 1 Comment Posted in boost metabolism | burn the fat feed the muscle | burning fat | how can you increase your metabolism | increasing metabolism | lose body fat fast | metabolism boosting foods | to speed up metabolism
by author on September 25, 2012 in burn the fat feed the muscle
Are you having trouble with a tired feeling every day? Is it difficult for you to complete tasks your peers seem to have no problems with? Are you trying to lose a bit of weight? The best way to answer these questions is by including weight training in your routine. Read on to learn where to start.
Have a protein-rich snack before and after muscle-building workouts. An ideal amount of protein is 15 grams 30 minutes before your workout, then the same amount after your workout. This is the amount of protein contained in a couple glasses of milk.
Make sure you have enough vegetables in your diet. Many muscle building diets tend to ignore vegetables and concern themselves almost exclusively with complex carbs and proteins. Veggies have nutrients that other foods high in carbs and proteins do not. Vegetables are also rich in fiber. Fiber helps your body to better process protein.
Don’t quit your cardio exercises. Although cardio may seem unrelated to muscle building, it is important to burn fat so that your hard-earned muscles are visible and not hidden under a layer of fat. Try to perform these types of exercises for twenty minutes, at least three times per week, to keep your heart in shape.
Eat well enough on days that you want to build muscle. Approximately one hour prior to exercise, eat an additional amount of calories than you normally would. Don’t overeat on workout days, but eat more than days that you aren’t planning on weight training.
Concentrate on deadlifts, squats and bench presses. There is a good reason these exercises are thought of as the cornerstone of good bodybuilding. They are proven exercises that increase bulk, build strength, and improve overall condition. Include at least one of these exercises in every single workout you do.
If your workout goal is to build muscles, you should eat only foods that are fresh and wholesome. Stay away from boxed and pre-packaged foods because these have a lot of chemicals, preservatives, and fillers which can decrease your immune system and cause disease. Healthy foods improve the strength and endurance of both your body and your immune system.
You should seek to maintain a training regimen that is consistent with your goals. While being so repetitious can appear boring, it builds muscles quickly and helps you to track your progress. If you become too bored with your routine, incorporate a different exercise or drop those that are no longer challenging.
You should eat some item prior to a workout and after it. At the beginning, try a snack that is high in protein. Later on, you can get more serious by measuring out protein and planning a more specific meal plan.
Warming up before you get into your exercise routine is vital for your safety. A short, 10-15 minute warmup will increase blood circulation and prepare your body for an intense muscle-building session. This helps to prevent muscle injury and allows you to work harder during your weightlifting sessions.
If you consume meat, it will help you build your muscles. Make a goal of consuming 1 gram of lean meat for each pound of body weight that you are carrying. This will allow your body to store some of that protein, and stored protein can result in increased muscle mass.
Add stretching to your muscle-building routine. Ensuring your muscles are properly warmed up before you exercise will give you a myriad of benefits. It will help prevent exercise soreness that could keep you out of the gym. Stretching regularly will also broadens range of motion, which will facilitate your muscle-building efforts.
Good hydration is critical to muscle building success. Failing to maintain proper hydration leaves you susceptible to injury. Furthermore, staying hydrated makes it much easier to build and maintain your muscle mass.
Always stretch before you start a workout. Warming your muscles before a workout, by stretching them, will help to prevent injuries. A good stretching routine after you finish a workout will help your muscles to relax and will keep blood flowing and bringing much needed nutrients to your tired muscles. In addition to stretching, make sure to get massages regularly to help you relax your muscles. Relaxed muscles rebuild faster after you damage them through working out.
Focus on improving bicep curls. You won’t receive the greatest benefit from doing a typical bicep curl because the bar or dumbbell does not move beyond the parallel point. However, the top portion is a bicep curl’s strongest part. You can solve this problem by doing barbell curls while sitting down.
When working to build muscle, make sure you are consuming plenty of protein. Protein is the basic element for building muscles. Not consuming enough protein limits the amount of muscle mass your body can actually grow. Eat lean proteins no less than twice a day with meals, and at least once in the form of a snack.
Mix up the back grip. Apply a staged or a mixed grip for performing rack pulls and deadlifts for achieving more strength. Staggering your grip assists you in twisting the bar in a singular direction while you twist the bar in the opposite direction with your underhand grip. Using these grips will prevent rolling of the bar in your hands.
Include an effective number of repetitions in your training session sets. Fifteen lifts is a good number, with no more than a minute break between sets. This stimulates the release of lactic acid, which is a key component in muscle growth. Doing this consistently while you train will optimize the amount of muscle built over time.
You life changes completely when you build muscle in your body. Your energy levels increase and you can keep your weight in check. Use these great tips to improve your life in lots of different ways
Visit my site for recipes and articles to help you in your goals to live a healthy life and help you exercise to lose belly fat Stop dieting, start eating, and start living.
by author on September 20, 2012 in burn the fat feed the muscle
Weight lifting is quite enjoyable if you do it properly and in the safest manner possible. You will love the workout you are getting, the results you are receiving, and the benefits you are reaping due to building muscle. The first thing to do is to find out what must be done to exercise in a way that works for you. Keep reading for some tricks and tips to start you off.
Use both weight machines and free weights as you work to build muscle. It is commonly thought that free weights provide more significant muscle building results. Weight machines, on the other hand, are better at building strength and endurance. If you haven’t done muscle building before, use both so as not to develop a habit for weight machines only.
You have to add protein to your diet so that your body does not cannibalize itself. Muscles are made from protein, meaning you need to keep levels high so they can rebuild. It will be especially difficult for your body to produce additional muscle mass if you don’t give it the protein it needs. In order to keep your muscles well-supplied, make sure that there are healthy sources of lean protein in most of your meals as well as your snacks over the course of the day.
Don’t get mixed up with anabolic steroids. Steroids have been shown to inhibit your body’s ability in producing natural hormones. In addition, steroids damage the liver, lower the levels of “good” cholesterol in the body and can cause men to develop breast tissue. “Roid rage,” the pattern of violent mood swings and reduced impulse control commonly associated with steroid use, is very real. Steroids can even result in severe acne outbreaks. In other words, the disadvantages of steroid use far outweigh the benefits.
Try mixing up your workout routine. If a workout routine becomes mundane and boring, you are less likely to stick to it. Switch up your workout to include different exercises, and work different muscle groups every time you go to the gym. If you change your routines every so often, you will remain interested and motivated longer.
Try training your opposing muscles in a single workout, such as your chest with your back, or your hamstrings with your quads. This setup allows one muscle group to recover while the opposing group is being worked. This will help you increase the intensity of your workout since your time in the gym will be limited.
If you want to build bigger muscles, it is important to eat lots of protein. Your body synthesizes the protein you eat and stores it for later use. This is what makes muscles grow larger. Protein can be found in chicken, beef, pork, and fish.
Staying hydrated is essential for the effective building of muscle. If you are not drinking enough water, then you can injure your muscles. Furthermore, hydration is vital to the process of building and keeping muscle mass, and therefore plays multiple roles.
Creatine might prove a beneficial addition to your regimen. A creatine supplement can assist you in training harder and longer, and will help build muscle in combination with the right diet. Talk to your doctor to find out if this type of supplement is an option for you.
If you consume meat, it will help you build your muscles. For every pound that you weigh, you need to consume approximately 1 gram of meat. That way, you will be able to stockpile protein, and if you have more protein, you will be better able to develop the type of muscles you desire.
In order to ensure that you are consuming enough protein throughout your day, you should aim to consume around 20 to 30 grams of protein for every single meal during the day. Your gender, current weight and target weight should all be considered when planning your diet and adding protein. Let’s say you need to eat 180g of protein every day. Eating six meals a day, each with 30 grams of protein, is the most sensible way to achieve that goal.
Carefully choose the exercises that you include in your routine; certain ones may actually make it more difficult to build muscle. Avoid using excessive weight when performing dips, squats or anything that puts strain on your neck muscles. Save your heaviest loads for exercises that are optimal for more weight: deadlifts, rows, squats, and presses.
It may help to change up the grip you use for the back. Apply a staged or a mixed grip for performing rack pulls and deadlifts for achieving more strength. Meanwhile, staggering your grip also gives you directional control from both the top and bottom of the bar. This will keep the bar from moving in your hands.
It truly matters that you begin with a few warm-up exercises. Just 10 or 15 minutes of light exercises will give your muscles enough blood flow to prepare them for the serious repetitions to follow. This can also help prevent any injuries.
You should cease your workout immediately if you experience pain. Even though you want to be stronger, you shouldn’t risk breaking the fragile tissue of muscles and tendons to do so. If you experience soreness, allow your body to rest for a day so that you are able to regain your strength.
There is no greater feeling than having a lean and healthy body. Muscle building is a good way to start towards that goal. In combination with cardiovascular exercise, weight training brings you greater results in a shorter amount of time than cardio exercise alone. Combine these two as much as possible, and you will achieve your goals soon
Visit my site for recipes and articles to help you in your goals to live a healthy life and help you lose belly fat Stop dieting, start eating, and start living.