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3 Steps To Build More Muscle And Lose More Fat

Unhappy with your current fitness results? Want to build muscle and lose fat? Feel you can achieve so much more or be in much better shape?

Well, chances are, the problem AND solution lie in one of three areas. I call these three fitness areas the "Must Do's" of building muscle, losing fat, and achieving a great physique.

Here are the three "Must-Do's" for a great body and superb fitness levels.

Must Do #1

You MUST perform some type of resistance (weight) training to ensure lean muscle growth and strength increase. Building lean muscle (toning the body) is done by weight training and proper recovery/nutrition.

It starts with the stimulation of muscle growth from the stress of resistance training and ends in growth of lean muscle tissue from rest and proper nutrition.

Optimally, you should try and weight train 3 to 4 times a week, sufficiently training each muscle group once each week. If you train a muscle group (i.e. biceps or triceps) with intensity and proper resistance, once a week is all that is needed for adequate muscle stimulation.

Must Do #2

You MUST perform some type of aerobic/cardio workout to ensure calorie/fat burning and the raising of the resting metabolic rate (burning calories throughout the day at rest).

You cannot tone up the body and develop any type of defined physique if your muscles are covered by layers of fat.

Doing intense aerobics/cardio three to four days a week will help the fat burning process and will also help speed up the body's metabolism to be more efficient at burning calories.

Many people mistakingly assume that you only burn off calories while performing aerobic exercise.

Truth is, you are burning calories during the exercise AND you are conditioning the body to burn more calories even after the cardio session is done.

Intense, brief (15 to 20 minutes) cardio sessions help raise the body's resting


metabolic rate (the metabolism) so that you burn off more calories even while resting.

I speak with many weight lifters that are not happy with their physiques and it usually is because they forget to include intense cardio sessions in their routines.

For effective fat burning, 3 to 4 sessions (15 to 20 minutes each) a week is sufficient.

Must Do #3

Besides weight training and aerobics, your nutrition is the third "must do" if you want to build muscle and lose fat.

You must eat properly throughout the day for you to see any worthwhile results. Eating a small, well-balanced meal/snack every three to four hours will help speed up the body's metabolism so that it becomes more efficient at burning through the food you eat.

Doing this means you will be eating about 5 or 6 times a day.

Make each meal a high-protein, moderate-carbohydrate, and low-fat choice. Foods like chicken breast, turkey, fish, low-fat dairy products, and lean red meats are excellent protein sources.

Carbs should come primarily from vegetables as well as whole grain breads, cereals, pastas, rice, and legumes.

Nutrition is the most important of the "must do's" of a great physique. It doesn't matter how much or how often you work out, it can all be ruined by poor eating.

The next time you are not satisfied with your current levels of fitness and the condition of your physique, I can almost assure you that the answer lies in one of the three "must do's" of fitness:

To build muscle and lose fat, you have to focus on intense cardio, moderate weight training, and proper nutrition.

About the author:

Discover a proven program by trainer and bodybuilder Shawn Lebrun that shows you, step by step, how to build muscle and lose fat in less time. of muscle growth and definition possible. Simple Steps To Get Huge And Shredded"

 

Aerobic - Wikipedia, the free encyclopedia
From Wikipedia, the free encyclopedia. Jump to: navigation, search. Look up Aerobic in ... Retrieved from "http://en.wikipedia.org/wiki/Aerobic" ...
en.wikipedia.org
 
Aerobic exercise - Wikipedia, the free encyclopedia
Aerobic exercise includes any type of exercise, typically those performed at ... In general, aerobic exercise is one performed at a moderately high level of ...
en.wikipedia.org
 
Aerobic Exercise
The American College of Sports Medicine (ACSM) defines aerobic exercise ... The important idea behind aerobic exercise today, is to get up and get moving! ...
www.gsu.edu
 
Turnstep.com
Turnstep is a large community of aerobics enthusiasts featuring over 10000 patterns, an active bulletin board, and more.
www.turnstep.com
 
Aerobic Respiration
Aerobic respiration is the release of energy from glucose or another organic substrate in the presence of Oxygen. Strictly speaking aerobic means in air, ...
www.purchon.com
 
AFAA – Aerobics & Fitness Personal Trainer Certification & Group ...
AFAA offers personal trainer certification, group exercise certification and other fitness certifications for fitness professionals.
www.afaa.com
 
Jacki Sorensen's Aerobic Programs SuperSite
Fun aerobics classes for a complete workout. Jacki Sorensen's Aerobic Dancing, Workout and StrongStep classes are throughout the US and other countries.
www.jackis.com
 
The Cooper Institute
Nonprofit research and education organization dedicated to preventive medicine. Information on training, certifications, and products.
www.cooperinst.org
 
BodyTrends Health & Fitness: Search
At BodyTrends Find thousands of health, fitness and exercise products from top manufacturers. Offering related fitness articles and advice.
www.bodytrends.com
 
Carmen Electra's Official Aerobic Striptease Strip Workout
Carmen Electra's Aerobic Striptease Workout Video.
www.aerobicstriptease.com
 
Aerobic Exercise
A program of regular aerobic exercise can help you avoid chronic diseases ... To strengthen your heart, you should do aerobic exercise intensely enough to ...
orthoinfo.aaos.org
 
Bush Aerobics - Miniclip Games - Play Free Games
Help President Bush get fit and ready for his day.
www.miniclip.com
 
Aqua-Aerobic Systems
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes.
www.aqua-aerobic.com
 
MedlinePlus Medical Encyclopedia: Aerobic
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ...
www.nlm.nih.gov
 
Aerobic, Exercise and Fitness Videos by Cathe Friedrich
Geared towards the advanced home exerciser with information about Cathe Friedrich's aerobic and fitness videos.
www.cathe.com
 
Aerobics, Aerobic Spot, Step, Kickboxing, Choreography, Strength ...
Fitness center offering exercise classes, step aerobics, kickboxing, fitness tips, and strength training.
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ExRx Aerobic Conditioning
ExRx.net is a resource for the exercise professional, coach, or fitness enthusiast.
www.exrx.net
 
Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
Aerobics music for aerobic exercise workouts and fitness classes - the largest selection in the world!
www.aerobicsmusic.com
 
Jumpybumpy....aerobics music and fitness videos
Instructor portal offering aerobics and step choreography, videos and music, conventions and workshops, trainer listing.
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Step aerobics choreography, videos, music, terms at Stepcenter.com
Step aerobics choreography (hundreds of animated moves and patterns), videos, step language dictionary, aerobic music board, training tips, aerobic links ...
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