Wednesday, August 18, 2010

3 Ways to Build Lean Muscle and Lose Fat Faster

Hey Tyron here. I hope you are having an awesome week. If you live in Vancouver you know what gorgeous weather we've had lately.

I just recently read a great article by one of my colleagues Chad Waterbury, a body transformation expert in California, on 3 ways to build lean muscle which will help your body burn more fat.

These are some of the strategies that I employ in my personal training programs and boot camp programs to reap the most benefits for my clients in the least amount of time (as most people don't want to spend hours and hours and hours exercising per week, right? At least I don't). But remember without a proper diet and nutrition plan in place, you're just whistling Dixie. Thought you'd enjoy it.

Men want more muscle; women typically don't. When a guy sees a mixed martial arts fighter such as Georges St. Pierre, or a model on the cover of Men's Health, he knows he needs to gain muscle. However, when a woman sees a body like Jennifer Garner had in Elektra, she typically thinks, "I'd like to tone up and look like that." In reality, Jennifer had to gain muscle to get that lean, sexy look. Toning up is nothing more than losing fat and building a little muscle.

Whether you want to look like St. Pierre or Jennifer Garner in Elektra, your goal should be to gain muscle and lose fat - build lean muscle, in other words. Since women have a fraction of the testosterone men have, they don't need to worry about packing on extra muscle.

There are two primary benefits to gaining muscle. First, you'll look harder and more defined when you lose fat. Second, you'll boost your metabolism. Even just a few pounds of additional muscle can have an impact on boosting your metabolism at rest (the jury's still out on how much a pound of muscle actually boosts your metabolism, but regardless, it helps. Remember though THE MOST IMPORTANT aspect is your diet for fat loss and losing weight. Period).

First and foremost, your diet must be in order to lose fat. With that in mind, here are three changes you can immediately make to your current workout program to make it more effective for building lean muscle.

1. Use enough weight: focus on lifting weights that don't allow more than 12 reps per set. As a general rule, start with a weight you can lift 6-12 times for the first set. Shoot for 25 total reps per exercise with heavier weights (6RM) and 50 total reps with lighter weights.

2. Keep your rest periods short: one of the biggest mistake people typically make is that they rest too long between sets. Your heart rate should remain elevated throughout the entire workout. At some point during the workout you should be questioning whether you're resting long enough. No rest is best between exercises - just enough time to transition between exercises. 30 seconds is the most you should ever rest when fat loss is the goal. As a general rule, 10-20 seconds between exercises works well.

3. Do Full-body workouts: every time you train you should perform upper and lower body exercises. This drastically increases the metabolic demand of the workout and keeps your metabolism elevated long after you leave the gym. Choose one upper body pull, one upper body push, and a squat or deadlift variation as a bare minimum to meet the full-body requirement. And be sure to put in full-body cardio strength exercises (eg, squat thrust with overhead press with dumbbells) at the end of your workouts to really crank up your metabolism.

Your unstoppable fat loss formula,

Tyron

PS. Feel free to click the Facebook "Like" button if you like this article. Also click the "Tweet" and "f Share" buttons to share this with your friends on Facebook and Twitter, respectively.

PPS. If you live in Vancouver, BC and want to experience some of the best rapid weight loss personal training that GUARANTEES you'll lose at least a clothing size in 30 days or your money back, click the link below:

==> North Vancouver Personal Training


PPPS. Or if you live in North or West Vancouver, BC and want more of a group setting at a cheaper price than 1-on-1 personal training but still want to experience one of the best rapid weight loss fitness boot camps that also GUARANTEES you'll lose at least a clothing size in 30 days and will help you get results fast and get you lean and strong like the girl in the video below who lost 20 pounds and 4 inches off her waist, then please click the link below:

==> North Vancouver Boot Camp

==> Here's the video:

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4 comments:

MM said...

Not entirely sure whether full body workouts all the time is the best idea. Muscles need rest even when people want to "tone" up. burning fat is simply down to diet and cardio. Weight llifting should remain the same as you do when you are trying to pack on mass

www.big-muscle-gains.com

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