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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...
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Want To Build Big Muscles? Here Is How To Gain Muscles Fast.
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The Basics Of Working Out And Building Muscle

There are certain steps you must take in your workouts if you're looking to build muscle, lose fat, and increase your strength.

Before engaging in any form of weight training, do some kind of warm-up for 5 minutes prior to hitting the weights. You do not want to start cold. You will not be as strong or as energetic. Start your first exercise with a very light, easy set of ten repetitions. Never warm-up to the point of failure or exhaustion. You will be expending much needed energy if you do, energy that will be needed for the last heavy sets.

Make sure your workouts are under 45 minutes. This is important for several reasons. First, it is easier to focus intensely for 45 minutes than it is an hour or more.

Harness the power of focus. Also, hormones that assist the muscle building process peak around 30-45 minutes, so take advantage of this "muscle-building" (anabolic) window. If you go too long, the hormones begin to drastically drop off and the release of muscle destroying (catabolic) hormones increases. Rest at least 1 minute in between your lighter sets and at least 2 minutes between your heavy sets.

Many people mistakenly believe that if they speed up their weight training workout by not stopping in between sets, they will increase the likelihood of fat-burning. What you are really doing is increasing the likelihood of never getting stronger or more muscular.

When you do not rest between sets, your cellular energy levels have not been replenished enough to handle the weight that is about to come. If you are not as strong or stronger on your next set, you have in fact, negated any potential overload and have wasted your set. You must feel strong enough after one set before you try doing another.

Think of a set as a certain high point. If you do not hit that same point, or better yet, go above that point on your next set, you have not gained anything for doing it.

Train only one or two muscle groups per workout. It is extremely hard to focus when you are training more than two muscle groups. It is extremely hard to train intensely when doing more than two muscle groups.

When you train more than two, the muscles towards the end of your workout are getting cheated because the most energy is being spent on the first muscles. Your energy tank will be close to "E" when it is time for the third muscle group.

Now, once in a while, if you are time strapped, adding three muscle groups to a workout, like chest, shoulders, triceps, will not create much of a problem, but do not make it a


habit. Once again, harnessing the power of focus and intensity is easier accomplished when training just one or two muscle groups. Train each muscle group only once in a five to seven day period. Never think that training a certain muscle more than once a week will lead to better results. The opposite is true, the more you train a muscle group, the more tired and fatigued it becomes.

Take a full seven days in between training a specific muscle group. If you train your chest and back on Monday, you do not want to train them again until the following Monday. The muscles need time to recover and recuperate before they are able to handle any additional overload.

What most people do not realize is that you actually build muscle when you are resting out of the gym, not when you are weight training.

Weight training just stimulates the muscle and creates a situation where your muscle needs to adapt and get stronger. Your muscles do not actually grow or get bigger until you are resting out of the gym and feeding them proper nutrition. The biggest problem people have is this next tip, but after I tried it, I will always do it. After 2 full months of solid training (weights and cardio), take a FULL WEEK OFF!! That's right, an entire week off from any cardio or weight training.

This week will be essential in resting and recuperating from eight full weeks of training. This is your "recharge" period, time to let your muscles heal and completely recover. I guarantee, after a week off, you will come back stronger and more muscular.

Have you ever been real tired of work and just couldn't wait for a vacation. Then, when you take one, each day you are off you start feeling more rested. When your vacation is finished, you feel much more refreshed and energetic (even though you still don't want to go back to work).

People under estimate the power of rest.

Weight training, especially heavy, intense weight training, is a stress to the body, and if not given the proper time to rest or recover, injury and sickness will result. So do your body a big favor and take a week off after eight full weeks of training.

These are some of the most basic, proven steps you need to take when working out and building muscle.

About the author:

Learn, step by step, how to build muscle, lose fat, and skyrocket your strength. Check out fitness trainer Shawn Lebrun's proven workout and nutrition program: Get Huge And Shredded

 

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  • 10 health fitness tips

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  • 10 tips how to get in shape without sweating

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  • 15 muscle building rules for skinny guys and gals part 1

  • 15 muscle building rules for skinny guys and gals part 2

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  • 195 000 die annually from hospital mistakes

  • 1 minute mental vacation

  • 2004 prediction the next fitness trend

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  • 4 greatest myth of women orgasm

  • 4 keys to weight loss

  • 5 fitness myths that are responsible for thousands of fitness failures

  • 5 steps permanent weight loss program

  • 5 ways to make protein benefit you

  • 6 advantages of free weights over exercise machines

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  • 7 must know facts to build your strength training routine

  • 7 reasons low carb diets are wrong

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  • 7 simple steps to beginning bodybuilding part 1 of 2

  • 7 surefire strategies for fat loss

  • 7 ways to improve your life in 7 days

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  • achieving your goals

  • acne program step 9 protein and 0ther food to eat

  • acne wrinkles at my age

  • acupuncture weight loss with 5 step plan

  • addressing some of the risks associated with a high protein diet

  • affirmations for health

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  • american bodybuilding doing it the american way

  • anabolic hormones a two edged sword

  • andropause and dhea

  • andropause and erectile dysfunction

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  • antioxidants improve recovery from exercise and build a better body

  • anti aging skin care turning back the clock

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  • are your nutrition habbits robbing you from the body you desire

  • are you at risk of contracting diabetes

  • are you being troubled by sinusitis

  • are you eating the right carbohydrates

  • arthritis causes treatments and prevention

  • arthritis pain relief 101

  • art of remembering

  • aspartame killing us by degrees part ii

  • attaining healthy nutrition habits how you can do it

  • avoid commont fitness pitfalls

  • avoid these five common weight loss mistakes

  • a beginner workout routine to build muscle

  • a body to go bodybuilding fitness basics

  • a constipation remedy using potassium and prunes

  • a devastating diagnosis builds strength

  • a guide to pampering pedicures

  • a healthy diet for life

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  • a tried and true successful body building routine

  • a very simple program anybody can follow to gain mass

  • balancing the light and dark

  • basic meditation techniques build a strong foundation

  • beach body abs

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  • benefits of chair yoga part 4

  • benefit of glutamine for bodybuilding

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  • be a cancer survivor advice about successful treatment methods

  • bigger body muscle bars

  • bodybuilding diet mistakes to avoid at all costs

  • bodybuilding nutrition bulk up or lean down diets you do the math

  • bodybuilding on a budget it doesnt have to put your wallet in a wheelchair

  • bodybuilding routines boring heck no

  • bodybuilding sins that cause back pain and missed workouts

  • bodybuilding sins that cause back pain and missed workouts part 2

  • bodybuilding sins that cause back pain and missed workouts part 3

  • bodybuilding sins that cause back pain and missed workouts part 4

  • bodybuilding sins that cause back pain and missed workouts part 5

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  • build muscles and smash plateau for beginners

  • build muscle fast with these ten powerful tips part 1

  • build thick and wide back muscle to compliment powerful chest muscle

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  • but i dont want muscles part 1 what muscle is and how to build or avoid it

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  • chronic pain relief an overview

  • cla weight loss wonder

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  • core principles the function of functional training

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  • daily checklist for building muscle and losing fat

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  • dealing with depression

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  • eating to build muscle and lose fat

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  • fitness fat loss tips for a vigorous lifestyle

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  • follow the path of most resistance

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  • gaining muscle mass

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  • gym lore the history of bodybuilding

  • have your greatest orgasm ever

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  • health and fitness for life

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  • heres my muscle building equation

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  • how to stay fit while working from home

  • how to substitute fat in your everyday diet

  • how to supercharge your energy levels

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  • how to use diet to reduce your stress

  • how to use your pain to gain

  • if you dont track your diet you are wasting your time

  • imagination is funny

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  • joint pain relief an overview

  • keys to a great diet

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  • let your intuition guide you to prioritise

  • life is better as an ex smoker

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  • living with chronic illness disorders are you a survivor

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