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How
to Lose the Most Fat and Build the Most Muscle in 30 Days
By Nick Nilsson.
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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.
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BB4U Recommends: Tom Venuto's Burn the Fat Feed the Muscle |
To truly succeed at losing body fat and most important of all, keeping that fat off, you need a plan - a program to help you succeed. If you're looking for an effective fat loss program, look no further. With Tom's Burn the Fat Feed the Muscle program, and you could achieve the results you desire.
We at bodybuildingforyou.com highly recommend Tom Venuto's "Burn the Fat Feed the Muscle" program. Just take a look at Tom's photo to the right. Tom's straight |
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| forward approach to burning fat and building muscle will help you build muscle, lose fat, and keep the fat off. |
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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.
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BB4U Recommends: Pete Sisco's Maximum Strength |
Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
In just 10 weeks of Static Contraction training, trainees (hardcore bodybuilders who had been lifting "heavy" for a long time and averaged 38years old) achieved the following average gains:
- 51.3% increase static strength
- 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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- 34.3% increase in ten-rep max in full range of motion! (see above)
- gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
- gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
- lost 4.9 pounds of fat & lost 0.4 inches on waist
Have you had size and strength gains like the above in the last 10 weeks? With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
>> Click here for Pete Sisco's Maximum Strength Program << |
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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?!
>> Click here for Pete Sisco's Maximum Strength Program
>>
Click here for Tom's Burn the Fat Feed the Muscle program
If you are serious about transforming
your body to its ultimate potential, get Will Brink's Bodybuilding Revealed with
great reviews from top pro athletes like Lee Labrada,
Charles Poliquin, and more.
All the best,
Lewis
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