Recommended Reading
Military Fat Burning Tips
Guaranteed To Banish Ugly Belly Fat Once & For All
And Get You In The Best Shape Of Your Life!
Can You Really Build Muscle and Burn Fat At The Same Time?
Can you really build muscle and burn fat at the same time? Or is that
just reserved for the drug boys and girls? I know, I know, all those
amazing before and after pics in the ads, right? But how real are they?
In a study reported in the American Journal of Clinical Nutrition
(58:561-565), "Muscle Hypertrophy With Large Scale Weight Loss and
Resistance Training," subjects took off fat while gaining muscle.
Fourteen women followed an 800 calorie, high protein diet (80 grams of
protein, 97 grams of carbs and 10 grams of fat) - with seven of the women
lifting weights for 30 to 40 minutes three days a week and the other
seven women simply following the diet without exercise.
The study lasted for 90 days and the workout consisted of bench presses,
pulldowns, military presses, pullovers, curls, tricep extensions, knee
extensions, and knee flexion.
The two groups lost the same amount of weight - approximately 33 pounds.
The lifting group, however, actually increased muscle mass by 21 to 27
percent, while the non-lifting group lost muscle, along with fat.
"These results indicate that weight training can elicit muscle fiber
hypertrophy during periods of severe energy restriction," said the researchers.
"Strength declined in the sedentary group during the weight reduction but
increased in the weight-trained group."
The key to successful weight loss is weigh training - not walking, or any
other low intensity cardio program - and a high protein diet. In the study,
40 percent of calories came from protein, as opposed to most fat loss
diets that call for only 15 to 20 percent protein.
Now, let's get a few things straight. This is not an endorsement of severe
calorie restriction. Even if you get results initially, eventually your body
will rebel with a lower metabolism, muscle loss and fat gain.
However, it does show you that when you properly apply the fundamentals of
proper weight training and nutrition, you can build muscle while you burn fat,
and completely reshape your body.
If you really want to ramp up your results so you can dramtically transform
your body and do it fast, consider adding high intensity interval training,
or what I call power cardio, to your weight training program.
This type of training, along with intense weight training, is one of the best
things you can do to build power, muscle mass, speed, strength, endurance, and
lose fat! Proper power cardio can give you the best of all worlds.
A brief explanation of this training is that you do just that - train in
intervals, by alternating a brief period of exercise with a brief period of
rest.
And the overall length of your workout are much briefer in duration than your
typical aerobic sessions.
Power Cardio will -
1 - Burn more calories by elevating your metabolism so you lose fat faster
2 - Increase your power
3 - Increase your speed
4 - Increase your endurance
No matter what your fitness goals, power cardio is one of the best ways of
helping you achieve them. And the variations are endless. You can vary the
training parameters (exercise to rest ratio, number of intervals) to make the
workouts harder or easier, depending on what you are trying to accomplish.
You can also use any number of exrecises for your training, such as cycling,
sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hill
sprints, and more.
Don't continue doing endless hours of aerobics that aren't helping you reach
your goals anyway. Get more out of your cardio workouts by performing interval
training.
If you want to build muscle, lose fat and get fit fast, you need to add power
cardio to a program of intense weight training. These two forms of exercise,
combined with a proper nutrition program, will quickly and radically change
your body from a before into an after. By training intensely in short workout
sessions, you can spend less time training, allow your body to recover from
your workouts, and more quickly see muscle building, fat burning results!
Gregg Gillies is the founder of http://www.buildleanmuscle.com. Interested in gaining 21 pounds of muscle in only 9 weeks? Grab his free report at [http://www.fastmasstips.com]. Want to boost your metabolism, burn more fat with less effort and lose all the weight you want...fast? Grab his free report at http://www.fatlosssecretsrevealed.com
Article Source: http://EzineArticles.com/?expert=Gregg_Gillies
Recommended Reading
Military Fat Burning Tips
Guaranteed To Banish Ugly Belly Fat Once & For All
And Get You In The Best Shape Of Your Life!
Do you have love handles? You know, those roll’s of fat that just kind of hang above your hips. If they really are love handles why do we spend so much time, energy and money trying to make them go away? I guess love isn’t a good thing if it’s hanging over the sides of your pants.
Getting rid of those inner tubes wrapped around your waist can almost be more hassle then its worth. With TV ads bombarding you daily with the latest Ab machine or pill that will magically melt the fat away from your midsection it’s hard to figure out what to do.
And watching all those fit, 6-pack Ab bearing models pedaling those wares just adds to the confusion. Do you really think they got bodies that look that great just by simply using the “Ab Blaster Lounge” or taking a “Magic Fat Away” pill? No, they look like that because they exercise and eat right to get their bodies to look like that.
Did you get that? People who are in shape and have great looking bodies get that way by exercising and eating a healthy diet. There is no other way around that. If you want to lose your love handles that’s exactly what you are going to have to do.
You can do sit-ups, crunches, and any one of hundreds of other Ab specific exercises but until you start burning the fat you will never lose those love handles. They will just sit there, hiding a firm layer of hard muscle and no one will ever know you have a 6-pack hiding under there. Doing specific exercises for a specific area will not burn the fat from that area. You must exercise all of your muscle groups, particularly your biggest muscles like your legs, back and core muscles, for optimum fat burning.
All the exercise in the world will not make those love handles go away if you do not change your dietary habits. Exercise is great for burning calories, which in turn burns the fat. If you continue to eat more calories then you burn off your body fat will stay the same or even increase, no matter how much exercising you do.
If you truly want to lose your love handles here are the three minimum things you must do.
1. Diet - Your body needs protein, carbohydrates, fiber, vitamins and minerals to function properly. A lean healthy diet will allow your body to metabolize its fat stores more efficiently.
2. Core Strengthening – Strengthening your core muscle group, abs, obliques, back, will give that firm toned midsection.
3. Cardio Training - The key to having great abs is burning more calories than you take in. Aerobic training combined with the tips above does just that. If you want to get rid of love handles then get up off the couch and go for a walk, take a bike ride, or play some hoops. Find something you like to do and keep doing it.
If you give your body the food and exercise it needs it will respond in kind and the fat will burn away while the muscles become firm and tight, giving you the love handle free body you deserve.
Andrew Bicknell is a writer, Webmaster and fitness enthusiast. For more information about how to Lose Your Love Handles Click Here.
Article Source: http://EzineArticles.com/?expert=Andrew_Bicknell
Recommended ReadingMilitary Fat Burning Tips
Guaranteed To Banish Ugly Belly Fat Once & For All
And Get You In The Best Shape Of Your Life!
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