Burn Fat and Gain Muscle: 3 Strategies That Will Guarantee Your Success
The question arises quite frequently whether you can burn fat and gain muscle at the same time. It can be very difficult. However, it is possible. In fact, you burn fat because you gain muscle. Since muscle burns fat, if you increase the amount of muscle you have the more overall fat you will burn. I am going to reveal to you 3 strategies you can implement today to successfully burn fat and gain muscle.
1. Total Body / Multi-joint Exercises. Using exercises that require the movement of more than one joint at a time makes your body work a lot harder than single joint exercises that isolate muscles. Think of training a movement rather than training a muscle. Very few movements, if any, utilize only one muscle. There are other muscles that stabilize, assist, or contract to help out while the primary movement is being performed. Training movements is a more realistic approach if you want to be strong functionally.
Complex movements will work more muscles and encourage more muscle strength and increased muscle coordination than isolation exercises. They are also more time efficient than isolation.
There’s more…Total body movements will get your heart working to supply blood to the working muscles even better than single joint exercises. Combine 3-4 of these total body exercises and do 30 seconds of each without a break. Take a 1 minute break in between circuits and repeat 2-5 times depending on your fitness level. You will not only increase your muscle mass but will do your heart good.
2. Good Nutrition. Any successful weight loss program must include the right eating habits. Stuffing your body full of packaged, canned, and refined foods is not the most effective way to get your body the nutrients it needs to stay healthy. Fresh, whole fruits and vegetables, whole grains, good quality lean proteins, and healthy fats are all necessary for good health. Not to mention, you won’t want to eat as much when you limit your foods to the healthy varieties.
Why is that? Well, fresh fruits and vegetables are loaded with vitamins and minerals as well as fiber. Fiber fills you up and helps to maintain a consistent blood sugar level. When eating refined sugars your insulin levels fluctuate so much that your body goes from high to low and really isn’t sure what to do. Additionally, healthy fats and proteins help you feel satisfied and delay the desire to eat more.
And finally, my favorite strategy…
3. Interval Training. Short bursts of high intensity exercise have been shown to be very effective at burning fat and gaining muscle. When you exercise at a high intensity you challenge your muscles more than with long slow cardio training. During interval training type programs carbohydrates are utilized to feed your muscles. You might say that in order to burn fat and gain muscle you have to burn sugar.
How does that work? High intensity exercise requires a fast turn over of energy. Fat stores cannot usually be converted quickly enough to a usable form of energy during the high intensity exercise bout. A short recovery will allow for some energy to be replaced but not likely all that was used. Once you have completed 6-10 sets of an interval training circuit, you have significantly depleted the stored energy reserves in your muscles known as glycogen.
Now, according to some research studies, you may spend the next 24 hours burning more fat than normal to replace the glycogen stores that were used during your exercise routine. You don’t get the same effect with traditional cardio exercises.
So what’s the next step? To burn fat and gain muscle effectively is possible given the right training program. You must gain muscle to burn fat! A combination of strength training with complex, multi-joint exercises, the right nutrition and interval training for cardio will give you the results you are looking for.
Take action now to ensure your best chances to burn fat and gain muscle by subscribing to the Interval Training Secrets mini course. In it you will discover more strategies to boost your fat burning potential.
Fat Loss Secrets Revealed: Proven Methods to Get Six Pack Abs
Fat Loss Secrets Revealed: Proven Methods to Get Six Pack Abs
by Aaron Ivey ATC, CSCS
Some strategies work better than others for getting rid of belly fat and showing off the six pack abs underneath. Unveiling the six pack doesn’t need to be a complicated or tricky process. However, it seems that it has become more complicated as more and more advice is thrown around without sound science to support it. Here are 3 proven ways to reveal the six pack abs that are waiting to be discovered.
1. Control the diet
The first and most important strategy for gaining a six pack set of abs is to take control over what you put in your body. Nobody will notice the ripped abdominal muscles you have if you cover them up with unwanted fat. Exercise is certainly very important, but if have the strongest and most toned abs ever and nobody can see them, it doesn’t help you look good.
There is a lot of confusion in the diet world right now because so many different programs and opinions are out there about losing weight and what a healthy should consist of. Just pay attention to the headlines of magazines and mainstream media – the newest and greatest method seems to be revealed weekly.
The truth is that a healthy diet is one that comes directly from the ground. It is best to consume whole fruits and vegetables with as little processing as possible. Whole grains are a great source of healthy fiber. Eating good quality meat will give the right types of fat and vitamins in order to produce the hormones and energy that is needed to recover from a workout.
2. Intensity
Focusing on the intensity of the workout is the second most important thing to consider. Workouts should consist of high intensity, short duration exercises with equal rest periods in between. You should also focus on working the whole body rather than isolated muscles. This gives you the most metabolic challenge possible and will therefore stimulate your body to make the changes necessary to become more efficient at burning fat and slimming down.
3. Abdominal training
It may come as no surprise that working your abdominal muscles would be the third component. To train the abdominal muscles correctly and get real results, forget about crunches and situps. These exercises have their place for those that are deconditioned and need a basic way to get started. They are not the most effective abdominal exercise.
Effective abdominal training involves exercises that focus on rotation, stabilization, and deceleration of the trunk. Ideally, if you can combine all three of these into one exercise you will have yourself a great abdominal exercise. Most of the time, if you are performing a whole body exercise, you are also training your abdominal muscles the way they were intended.
Getting rid of excess body fat is going to be the most effective way to show off definition in the abs and midsection. The most effective exercises to burn fat are complex, whole body movements such as swings and snatches, combinations of squats or lunges with a push or pull movement. To look good, focus on these 3 things and you will get the body that you deserve.
interval trainingRevealing Your Six Pack Abs: Mistakes Most People Make
Revealing Your Six Pack Abs: Mistakes Most People Make
by Aaron Ivey ATC, CSCS
I am a little bit of a people watcher. I look to observe the techniques and methods that people are using to try and get in shape. Over the years I have observed some mistakes that many people seem to make that really get them nowhere. In this article, I discuss 2 of the biggest mistakes that people make and how to fix it.
It is very important to train your abdominal muscles, there is no doubt about it. However, if they are “cleverly disguised” and nobody can see them, it doesn’t do you much good. Having a visible six pack of abs is mostly about getting your body fat percentage to a level that will reveal the hard work that you have put in to strengthening your abdominal muscles.
Getting rid of body fat is a combination of nutrition and the right kind of exercise. You need to stoke the fat burning furnace in order for the body to want to burn fat. That just doesn’t happen by working small muscle groups. You must work the whole body with complex movements rather than focus on bicep curls. Focus more on using a combination of large muscle groups like the legs, back and chest. These complex motions create a lot of demand on the body to produce energy and adapt to the overload. Some researchers suggest that high intensity exercise stimulates hormones that burn more fat and build more muscle.
As far as the diet goes, it should consist of the most natural form of foods possible. Focus on foods as unprocessed as possible. Instead of consuming fruit juices, eat the whole fruit. Whole fruits have a lot of fiber and good sugar that will actually help to regulate your blood sugar correctly. Additionally, whole fruits and vegetables pack a punch when it comes to vitamins, minerals, and antioxidants necessary to repair damaged cells and create healthy new ones.
Choose whole grains over refined grains. Whole grains also contain a great supply of fiber, vitamins, minerals, protein, and essential fats. Yes, you need fat in your diet. Hormones are dependent upon them. Other good sources of healthy fat are nuts, avocados, fish, eggs, organically grown meat, etc.
There really is nothing complicated about how to show off your six pack. Don’t be fooled by the latest gimmick or device, diet, etc. claiming to be the newest and best thing. A balance of ALL of the macronutrients is necessary for a healthy diet. The combination will provide all of the necessary building blocks your body needs.
Weight Loss for Women At Home
Weight Loss for Women At Home
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
A woman’s workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.
Can you believe that silliness?
Neither can I, but that is what passes for “professional fitness
advice for women” these days.
I could see this info being accepted in the 1930’s (maybe?), but in the year 2007? Please…
Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno’s?
No way. You need real-world workouts and fat loss advice. Not fluff.
Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You’d think
that Linda Hamilton’s chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore’s GI Jane.
I’ve watched women get fit fast at almost any age with Turbulence Training. In fact, we’ve had girls from 18 to 82 years young kickin’ butt with Turbulence Training.
Today, I want to share the story of a classic “supermom”, you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she’ll show you how real women train, eat, and find the time to do it all with proper planning.
CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?
BK:
I started working out back on high school. I’m 30 now.
I became a personal trainer for a few years in my early 20’s. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.
CB: And how was this a change from what you had done in the past?
BK:
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.
I would not work out if I knew I couldnt get it all in. I would
think, “What’s the point of 20 mins?”.
CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?
BK:
I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.
My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.
CB: Do you workout at home or in a gym?
BK:
I have to work out at home. No time to get to a gym.
CB: Has Turbulence Training had a positive impact on your lifestyle?
BK:
Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.
I feel strong and love the daily emails. It helps me stay motivated.
I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.
I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.
CB: Do you have any social support? If so, how has this helped
you?
BK:
My mom comes over in the mornings to work out with me. I need that accountability so that I don’t sleep instead. Its hard to get up but I always feel so much better when I do.
CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what
strategies do you use?
BK:
With all the practices, games and running around I have to do its hard not to grab McDonald’s with the kids.
I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.
CB: How do you plan your nutrition?
BK:
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not good for me.
CB: Thanks Brandy, keep up the great work.
****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn’t use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.
As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She’s committed. She has social support. She knows the correct options for eating on the run.
She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she’s cleared a simple path to success.
And she doesn’t waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist 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 been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and 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 TurbulenceTraining
Is Your Exercise Routine Keeping You Fat & Unhealthy?
Is Your Exercise Routine Keeping You Fat & Unhealthy?
by Rob Poulos, founder of Fat-Burning-Furnace.
The majority of fitness enthusiasts and exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to attempt to burn fat fast. But recent studies have shown that this is a big, I mean big mistake.
In fact, you could say that the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry. Why?
There are several reasons, but I’ll focus on the two main issues here. When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate), your body is burning fat during the exercise.
While this may sound good, it’s actually bad news. This sends a signal to your body to keep a certain amount of stored fat available for your next workout. You’re essentially telling it that it needs fat available to burn, ‘because you’ll be doing this exercise again.
So while we may be burning some calories during this exercise, after the exercise is over, our body begins storing up some fat for the next workout. Obviously not what we’re looking for in terms of maximum ability to burn fat fast.
The other big concern with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient. Again, this may sound good, but what is actually happening is bad for long term health.
You are working only within your existing aerobic limits, without improving your aerobic capacity. This is important because your aerobic capacity is what determines how your body responds in times of physical, emotional, and mental stress.
If you reduce your capacity for work, as you do in this type of exercise, you’re reducing your long term health, no to mention a poor chance of burning fat.
The good news is, you can reverse these effects by instead focusing your workouts on high intensity resistance training, with workouts that last 15-20 minutes on average, and can only be performed 2-3 times per week. These workouts will burn carbohydrates instead of fat during the workout, and will cause your body to use its fat stores to replenish the burned carbs over the next 24 hours, after the workout is done!
This type of work will also increase your reserve capacity and thus your ability to handle all types of stress, leading to lasting health and fitness…and 24/7 fat burning. Nice!
But the exercise must be performed correctly to be effective, and that means using sufficient intensity, and keeping your rest periods between exercises and sets down to 60 seconds or less.
The students of my Fat Burning Furnace method know this, and are reaping the benefits. When you think about how little time you have to spend compared to the typically recommended methods to get these fat burning and health creating results, it’s almost magical.
Thanks Rob for that article. That about it for today. Hope you’re having a great one!
Stay lean,
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder – TruthAboutAbs.com
