Build Muscle and Lose Fat in Just 20 Minutes a Week

I know, you've heard it before: "You can build muscle and lose fat, and it all it takes is 20 minutes a week!" I'm sure there's an infomercial on right now making the same claim, but the program I'm about to reveal really does deliver. Honest!

Here it is, but don't blink because it will go by pretty quick...

1. Back Squat
2. Chin-Up
3. Bent-Knee Deadlift
4. Parallel-Bar Dip

Loading parameters: 1 set, 20 reps, 2-0-1-0 tempo, 5-minute rest interval

Now on paper this little routine does not look too daunting, especially when you're doing only 1 set of each exercise with 5 minutes of rest in between, but this is where it gets interesting: each set is conducted with a 10RM load. In plain English, that means that you'll perform 20 reps with a load that you'll normally max out with at 10 reps!

How's that possible?

It's called rest-pause training. You take a set to failure, which in this case is 10 reps, and then rest for 5-10 seconds. Then squeeze out another rep or two and rest again. Keep going in this manner until you reach 20 reps. At that point you'll probably collapse! By the time you regain consciousness, 5 minutes should have elapsed and it's time for the next exercise.

You get it now?

The "20 reps with a 10RM load" method is not new by any means. Randall Strossen's classic book, Super Squats, was based on this age-old concept. What's new, however, is applying this method to other exercises besides the squat and arranging them in the specific manner presented in this program.

Now although this concept has been around for ages and it works, it does require some serious mental and physical fortitude. When both your body and mind say "STOP!," you've got to keep going. The human body prefers homeostasis - it likes to retain the status quo - you need to force it outside of its "comfort zone" in order to adapt. What's comforting, though, is that you'll have a full week to recover before your next workout!

Make sure to warm-up thoroughly beforehand, and increase the load by 5-10 pounds each workout: 5 pounds on the chin/dip belt and 10 pounds on the barbell.

Back in the '80s, the 20 Minute Workout television program was very popular - the women loved it because they thought they were getting a great "aerobic" workout, and the guys loved it because of the hot chicks! (Actually, I trained one of the producers of the show, and he says that it's still popular today in many prisons.)

This 20-minute "strength" workout will not be quite as popular. Trust me, you'll dread it. But if you train hard and eat right, you'll finally get to spend more time outside of the gym than inside it, and the best part is: you'll get results!

Check out the Body Composition Strategies Webinar, which covers diet, supplements, and training programs geared toward positive changes in body shape for both men and women. Learn many of the trade secrets to get lean in a short period of time.

For more information, visit http://www.BodyCompositionWebinar.com

Article Source: http://EzineArticles.com/?expert=John_Paul_Catanzaro

Step to Effectively Lose Weight and Build Muscle

If you're looking at the potential of losing weight and building muscle you will find that this needn't be a difficult process if you put in place the right practices in relation to diet and exercise.

Here are some of the steps involved in achieving a more desirable body shape and weight:

Eliminate Unhealthy and Processed Foods

One of the first steps that will need to be taken is to eliminate the more unhealthy foods that might well feature in your day-to-day eating habits. You should avoid the foods that are often referred to as junk or fast food, foods that are high in fat or sugar, and foods containing preservatives. Of course, it is perfectly acceptable to have the treats occasionally, but if the plan is to lose weight, you really need to make a concerted effort to make certain that these food types are restricted to once every so often.

Include Carbohydrates and Protein Rich Foods

In the process of revising your dietary plan you want to make certain that the right food groups are incorporated and feature wholesome foods like pasta, brown rice, eggs, fish, turkey, and chicken, which are high in carbohydrates and protein. You want to make certain that the revised diet includes foods able to increase the metabolism rate and eat small meal portions, meaning that you have five or six small-sized meals a day, not just a couple of large meals. If you are able to incorporate carbohydrates into the first meal of the day, this is often able to help keep the energy levels up during the course of the day.

Incorporate Cardio Exercises in the Daily Exercise Regimen

Cardio exercises can be wide-ranging, jogging or walking to the treadmills of similar exercise machines. If an exercise plan is able to include cardio exercises three or four times per week for a good 20 to 25 minutes, this is certainly going to help in the process of losing weight. A further advantage to this type of exercise is that it helps with increasing the metabolism, which again will only speed up the rate in which you are able to lose weight.

Add in Weight Lifting to Your Exercise Plan

In order to effectively promote the body shape and build muscles you really need to incorporate a well-planned strength training or weight lifting routine which is able to effectively exercise all muscle groups. It is likely that joining a local gym will be the most productive way of exercising with weights, since purchasing this type of equipment can be quite expensive. Also, it can benefit if you are able to take extra guidance on creating the right exercise plan as this is more likely to result in the desired outcome.

Check to see if Insanity works or not by reading our Insanity workout reviews at http://www.yourfitnessreviews.com/

Article Source: http://EzineArticles.com/?expert=Sam_J_Loeb

7 Strength Training Tips To Build Muscle

Want to build muscle effectively? Are you progressing no-where with strength in the gym? If you feel frustrated, why not take a few steps back, and start with some simple basic guidelines that many people overlook, but have stood the test of time.

1) Build Muscle With Less Training

Over-training is your number one enemy.

Excessive weight training without sufficient recovery time between workouts will not assist in
muscle growth. The key thing to building muscle is, infrequent, short, high intensity workout
sessions will jolt your muscle growth process, and body adapts to build muscle with size and strength.
Research has shown that to build muscle effectively, up to a week's rest is required
after the previous workout of high intensity weight training.

Remember the most effective way to build muscle is to combine the intensity of the exercise and the recuperation after the exercise!

Therefore, limit the number of days and the amount of time at the gym each week.

No more than 3 weight sessions a week, and each workout should not be more than 1 hour.

2) Push Your Body To The Limit Safely

For outstanding gains, be prepared to train hard and shock your body signals with an intense
workout. Your body will respond by increasing the size and strength of the muscle.

If you are serious in the pursuit to build muscle and change the physique of your body quickly
and efficiently, be prepared to train your muscles to failure.

3) Push to Failure With One Set

Research has shown that the single set training is more beneficial for building muscle and more effective than multiple set training.

Therefore, pour 100% effort into the first set and exercise hard till the bar cannot be moved after
the last rep. If that happens, there will be no need for another set on that specific exercise.

Consequently, more energy and effort can be used for another focused exercise during the workout.

4) Number of Repetitions Per Set

Vary the intensity in repetitions and weight training throughout a given period of
time. It is an effective way to build muscle and avoid slumps in strength.

Higher repetitions will promote endurance, whilst lower repetitions will result in muscle gain.
By varying the repetitions and weight through out a ten week period, you will build muscle.

Not only that, it will stop your workouts from getting boring!

5) Limit The Training Frequency For Each Muscle Group

In order to allow an appropriate recovery time, each muscle group should only be focused on
once per week, and perform only what is necessary. So avoid the temptation to build muscle with
increase in frequency.

6) Drink Water To Build Muscle

80% of the human body is made up of water, and drinking water to hydrate yourself is an absolute
must.

Not only is water beneficial to your health, it aids in building muscle by carrying healthy
nutrients throughout the body and flushing out excess protein from the kidneys. AS well,
water plays a large role in injury prevention.

Again research conducted has shown that a slight dehydration will result in decrease in strength and physical performance significantly.

7) Build Muscle With No Ego

To put it simply, heavy weights are not necessary to build muscle.

Why not take off a significant load off the weight, and concentrate on slower movements to stimulate the muscle group. Build muscle with the feel of the strain of the muscle and not the weight.

Poor technique and form with too much weight will take the stress off the target muscle! The momentum moves the weight, not the muscles. To build muscle, focus on strict form with controlled movement, temp tension.

So don't be shy to use lighter weight for a better performance. Remember, your objective is
to build muscle and strength, not to show off!

Therefore, depending on the goals you have personally set to build muscle and the time needed to achieve it, start with the above basic principles and focus on quality not quantity.

Doing the right amount of sets and repetitions combined with strict form and exercises to build muscle is far more important than how often and how long you need to build muscle.

-Discover How To Build A Powerful, Muscular New Physique in 12 Short Weeks Or Less.

The Truth About Building Muscle will reveal a simple, step-by-step solution that will allow you to pack inches of lean, shredded muscle mass onto your chest, back, arms and legs as quickly and efficiently as possible. Visit http://www.squidoo.com/thetruthaboutbuildingmusclescam/

Article Source: http://EzineArticles.com/?expert=Jason_Oh
 

Top Tips on How to Burn Fat and Build Muscle

A majority of fitness buffs and bodybuilders thrive to burn fat and build muscle simultaneously so they can attain a muscular and ripped physique. Many of them spend their winter packing and bulking on real muscular bodyweight, but as summer approaches, they all decide to get lean. However, in the process of bulking up they gain so much mass that their abs fade away. This is when they decide that they need to start shredding up, leaning down and getting a ripped body that is envied by all.

Bodybuilders often do not favor dieting because they are forced to watch a decline in their hard-earned mass that they gained with much difficulty. There are many people who find it difficult to gain muscle mass and so they refrain from reducing calories to attain a muscular physique. A higher calorie intake means more mass and a lower calorie intake means less body fat, but many fitness enthusiasts and bodybuilders wonder if it is possible to burn fat and build muscle.

For years, bodybuilding and fitness experts have been debating whether it possible to burn fat and build muscle at the same time. The truth is that a little discipline, hard work and planning is all it takes when it comes to burning body fat and building muscle simultaneously.

Check out the to tips below to see how you can burn fat and build muscle!

The Right Foods!

1. Eating appropriate of macronutrients like carbohydrates, fats and proteins is one of the most necessary things that need to be done for burning fat and building muscle simultaneously. These goals can be met effectively if these foods are manipulated and the mentioned guidelines are strictly followed.

2. Carbohydrates: Carbohydrates are an excellent muscle-sparing source of energy. This specific macronutrient will be radically manipulated and to succeed with this diet plan, a major role is played by this macronutrient. Having an intake mainly of complex fiber and carbohydrates becomes necessary. Brown rice, Ezekiel products, some fruits, sweet potatoes, vegetables, wheat pasta, whole wheat bread and wild rice are included among the sources of these macronutrients.

3. Fats: Healthy fat should never be counted out. When it comes to helping boosting energy levels, increasing fat burning and maintaining hormones like testosterone, particular fats are essential. As a means of aiding satiety and keeping blood sugar levels steady, carbohydrate should be replaced on particular days by utilizing healthy fats. Almonds, avocado, natural peanut butter, olive oil, some egg yolks, sunflower seeds and walnuts are included among good sources.

4. Protein: Protein is essential to burn fat and build muscle simultaneously. Anywhere between 1 and 1.5 grams of protein should be taken per pound of bodyweight, which is equal to about 180 to 270 grams for an individual who weighs 180 pounds. This way it is guaranteed that the accurate dosage of amino acids is provided to the muscles to build and maintain muscle tissue. Chicken, cottage cheese, eggs, fish, ground meat, Greek yogurt, lean steak, protein powders and turkey are included among the prime sources.

Lighting the Furnace!

1. There is an ideal way in which these macronutrients can be implemented and manipulated to burn fat and build more muscle simultaneously. Protein levels are to be kept somewhat the same. For the muscles to recuperate and repair, a steady stream of amino acids should be provided to them. One gram of protein per pound of body weight should be tried out and the progress should be assessed. As far as manipulating protein is concerned, it recommended to avoid going over 1.5 grams per pound.

2. Manipulating carbohydrate is a tricky part because it needs to be manipulated in a way that the body is tricked into utilizing its fat stores for energy. High, medium and low days of carbohydrate consumption have to be followed. Fat is burned for energy and muscle is saved on the low days. The low days are followed by a moderate day and then another high day of carbohydrates.

3.The intake of fat should be limited to about 0.25 grams per pound of bodyweight, which means 20% to 30% of total calories. However, the intake of healthy fat should be increased slightly on low carbohydrate days.

Follow the top tips above if you really want to burn fat and build muscle - Good Luck!

Visit our site for more top tips on how to burn fat and build muscle. Click on the links here to learn how your body metabolism works and gain insight into the most effective way to burn fat fast.

Article Source: http://EzineArticles.com/?expert=Arnel_B_Cardona

Don't FORGET to LIKE, TWEET, leave COMMENTS or SHARE this article  if you like it  ;)

Four Foods That Burn Fat And Build Muscle For A Better Body

There are many fat burning foods but some are better than others. All of them, however, are great choices if you are starting a lose fat gain muscle program. When you want to gain muscle to get stronger or just look a little more buff, you must concentrate your nutrition on foods that will work with you, not against you. The following foods will do just that.

Fruits To Take Off Fat

When it comes to fat burning foods, citrus fruits are on top of the list. They are vitamin rich and they are natural. You need not worry about processing because, especially if you buy organic fruit, they are as nature made them. You have a choice of many different fruits for your lose fat gain muscle program. Grapefruit is excellent for burning fat. Some people don't care for the bitter taste of some grapefruit. For them, oranges and tangerines may be the fruits more to their taste. You can substitute juice for the fruit. For instance, if you have a salad, instead the fattening salad dressing, lime juice can be a great choice.

Vegetables Add Fiber And Vitamins As They Take Off Fat

With vegetables you have just as much variety as you do with fruits. You can eat them cooked or even better, raw. When you do cook them, steam them for a few minutes to the point where there is still a little crunch to them. You can also stir fry them in olive or soybean oil. The deeply green vegetables are loaded with iron and minerals. Peas, green beans, broccoli and spinach are low on calories as well as carbohydrates. They only add good nutrition to your lose fat gain muscle plan.

Oats And Beans Are Great Complex Carbs

Grains are necessary in your food pyramid of daily meals. Fat burning foods will give you vitamins and minerals and work to provide you with energy. Yet, they are low on calories have the ability to release energy slowly, rather than in one flash. Oats and whole grains fulfill the role of fat burners beautifully. Beans have some carbohydrate content but their reputation lies in their protein content. Beans will build muscle while keeping hunger away from you.

Low Fat, Low Calorie Meat Builds Muscle

To conserve calories and keep fat at a minimum, poultry is probably the best kind of meat to eat. It has all the vitamins and minerals, and all the protein to be superb providers for the building blocks of muscle fibers. Meat does have some cholesterol but if you don't eat meat excessively, it is excellent nourishment for your work toward a better body.

Sereyvorn Keng is a health consultant, fitness enthusiast and a proven expert in muscle building. He used to be that skinny-kid before transforming his mind and body, through solid weight training and proper nutrition.

Check out his health & fitness website to learn more about physique development and learn everything about muscle building website. Here you'll discover what it takes to getting amazing fitness results and learn everything about building quality muscle mass.

Article Source: http://EzineArticles.com/?expert=Sereyvorn_Keng

Don't FORGET to LIKE, TWEET, leave COMMENTS or SHARE this article  if you like it  ;)