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Posts Tagged ‘Weeks’

Lose Weight Gain Muscle – Lose Weight And Build Muscle Easily Within 3 Weeks

Lose Weight Gain Muscle

Instead of all the talk about cardio and weight lifting, I would focus more on the diet to lose weight and build muscle in this article. There are basically three things which leads to weight loss and muscle gain. They are weights training, cardio and having the right diet and I rate diet as the most important aspect of losing weight and building muscle.

Through strength training we not only experience muscle growth but a bit of cardio too if you’re into circuit training. And since we want to lose weight and build muscle, we should focus more on circuit training, taking the opportunity to burn off some excess fat.

Cardiovascular exercises are a must if you’re even looking into the possibility of building muscles while losing weight. This should be done regularly with high intensities. Start off slow if you’re a beginner. For e.g. you could start off on the treadmill in the gym but move on to jogging on the streets and up the hills once you feel you’re ready? Lose Weight Gain Muscle

Let’s move on to the more important aspect of losing weight and building muscle now. Just think, no matter how much cardio you add into your routine, you would not lose any weight/fats if you continue with the same diet. You might even get heavier as you think it is alright to consume more calories since you’ve already run which is so wrong!

Starting off from what you should eat. I recommend a moderately low carb, high protein and low fat diet intake. A simple way to really cut down on your carb is to just cut out half your carbs from every meal that you have which is really effective. Try to avoid processed food as they usually contain higher fat content and unhealthy additives.

Protein actually helps to repair your stretched muscle tissues after your workout, so by all means go for them. You do not have to totally avoid fat, but only consume healthy fats. These are fats which would not add inches to your belly but would instead help fat loss as they ease and slows down digestion. Sources of such healthy fats include fish oil, olive oil and nuts such as almond. Lose Weight Gain Muscle

Another good way to aid weight loss and muscle gains would be too eat more frequently but have smaller servings. More frequent meals would make you feel less hungry throughout the day as it keeps your blood sugar level stable. Make it a habit to eat at fixed time too.

Do not wait till you are hungry before you have your meals and this will cause you to over indulge and hence overloading yourself with unwanted calories. Eating at fixed time allows you to stop your curb your cravings for food too and this are usually processed food high in fat content. And if you ever feel hungry, just pick up some fruits rich in fibre and munch away. Fibre although light, fills up your stomach. Lose Weight Gain Muscle

Build Lean Muscle Mass – Add 15 Lbs Of Lean Muscle Mass In Only 8 Weeks

Build Lean Muscle Mass

How to Pack on 15 lbs of Lean Muscle in 8 Weeks

Ya know, I am sick and tired of all of the garbage I hear from so called bodybuilding experts and trainers who pump out the same old magazine drivel day after day after day. I am sick of it. I go to the gym and see all of these hard working people being lied to and mislead into spending two hours working their butts off, for nothing.

Doing the absolute wrong exercises and set and rep ranges for building muscle, all because they were told that it had to be done that way. It upsets me a lot to see folks wasting time and money doing the wrong things, when the correct methods involve less time and in most cases, less wasted money on supplements that just don’t do jack.

So, I have decided to start championing some real truth. To heck with what the so called experts and magazine junkies think of me. Read this article in its entirety and then follow the signature link for some real life changing truth about how you can pack on slabs of muscle faster than you ever dreamed, even if you are a hard gainer…hell, especially if you are a hard gainer. Build Lean Muscle Mass

Heavy Weights Build Muscle

Read that headline again. Now read it again. Don’t ever lose sight of it. Heavy weights build muscle. No one ever packed on 10 lbs of lean muscle mass by lifting light at the gym. You have to lift your max weight for 4-6 reps for at least 2 sets. If you go to the gym and throw around a comfortable weight for a few sets and expect your muscles to grow, you are sadly mistaken and will end up disappointed. Muscles grow by repairing themselves after you tear the crap out of them. You need to lift heavy to do that.

Keep Sets and Reps Low

Stop doing 6 sets of 12 reps for barbell curls. That will not help you get huge in record time. You need three or four exercises per body part and you need three or four sets per exercise. If anyone else tells you different, they don’t know how to pack on 10-15 lbs of muscle mass in as short as eight weeks. Start with a warmup set of a low weight for 12 reps.

Follow that up with a weight acclamation set of a medium weight for 8-10 reps. Then go heavy for 2 sets. Use a weight that causes you to reach failure in 4-6 reps. then move on to the next exercise. After three of four exercises you will be so pumped up and muscle fatigued that you can do no more. Build Lean Muscle Mass
Stop spending 2 hours in the gym

You don’t need it. Be in and out of the gym in 45 minutes. If you work out like you should, with maximum intensity for lower sets and reps, then 45 minutes is enough.

Compound Exercises Rule

Stop the isolation movements and just do compound exercises. Why? They let you lift heavy, and heavy weight builds muscle. Bench Press, Barbell Curls, Skull Crushers, Bent over Rows, Seated Rows, and Machine Pull downs. Keep it old school and you will grow like a crazy gorilla. Build Lean Muscle Mass