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4 Keys to Weight Loss
First off, let me start by saying this list is by no means exhaustive. However, if you can manage these 4 important components of a weight loss program, you will be on your way to a slimmer body. Build the Foundation Many people begin a weight...
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Why Less Is More When Trying To Build Muscle

One of the biggest myths I deal with as a personal trainer is that many people still believe it takes hours in the gym to build muscle and get a lean, muscular physique.

Not true.

In fact, the best results I've seen, both with my own training as well as clients, come from spending no more than 3 to 4 hours a week in the gym. And that's the time spent weight training and doing cardio each week.

I spend no more than 3 hours a week weight training and my online clients spend the same amount. And we achieve great results.

So if you're currently spending more than 3 hours a week weight training, you may be seriously limiting your gains by overtraining.

You see, when trying to build muscle, its not the amount of time spent that matters. It's how you spend that time.

Muscle growth occurs from stimulating the muscle with heavy weight (overload)then allowing the muscle to rest and recover. Proper rest and nutrition during this time is vital.

By working out too much and too often, you don't allow your muscles the needed rest. And this is the time in which the muscle repairs itself from the effects of intense training. And if a muscle does not recover, it does not grow or get stronger.

So it's important you spend no more time than necessary for muscle stimulation to occur.

I've used this analogy a lot before with clients, but let's do it again. Suppose you want to get a tan. There's a certain amount of sun you need. Too little sun and you will not get a tan.

But too much sun and you'll get a burn and not the nice dark tan you wanted. And what happens if you get a burn but keep going out in the sun


anyways, still trying to get a tan.

Right! You can seriously get injured with 3rd degree burns. You don't increase your chances of getting a tan. Too much sun in this case does not bring about the desired result.

So if you're after more muscle growth and you're already lifting a lot, the last thing you want to do is spend even more time in the gym.

The main goal of all the human body's systems is to keep the body in equilibrium, or balance. By lifting too much too often, you throw off this balance mechanism and as a result, your body will actually start working against you.

So you have to find that balance that works for you.

With your weight training, too much lifting will prevent your muscles from recovering and they will not get bigger. Too little and they will not grow either. Again, you have to find that balance that works for you.

You can use the "3 hour a week" time limit as a guideline, but learn to "listen" to your body. If you're weight lifting 3 hours a week but you feel drained, tired, sore, or sluggish, that may be too much time.

Others can work out longer and still get results.

Everyone's different so the time spent in the gym will vary. You have to do what's right for you.

So start making better use of your time spent in the gym. Shoot for quality over quantity and you'll build more muscle in less time spent.

About the author:

Most people are dead wrong in how they train to build muscle mass. Shawn Lebrun shows you, step by step, the correct way to build muscle and lose fat in less time. Visit Shawn Lebrun Fitness.com now

 

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  • 10 health fitness tips

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  • 7 must know facts to build your strength training routine

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  • 7 simple steps to beginning bodybuilding part 1 of 2

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  • american bodybuilding doing it the american way

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  • andropause and dhea

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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

  • benefits of building muscle

  • benefits of chair yoga part 4

  • benefit of glutamine for bodybuilding

  • best finance guide

  • 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 more muscle and lose more fat by discovering the power of training variables

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  • 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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  • burn fat not sugar

  • burn the fat feed the muscle lose body fat product review

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

  • buying fitness equipment on ebay deals or duds

  • calcium magnesium biobalanced for maximal bone support

  • calming the storm in your relationship

  • can antioxidants help you build muscles free radicals destroy your muscles

  • can antioxidants help you build muscle free radicals destroy your muscles

  • carbohydrates in food good carbs and bad carbs

  • carbohydrates why size matters

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  • cholesterol how it works in your body

  • choosing the right bodybuilding supplement

  • choosing the right protein for maximum muscle power

  • chronic pain relief an overview

  • cla weight loss wonder

  • cleansing your elimination organs to achieve good health

  • clockwork feedings building muscle fast with nutrient timing part 1

  • conquering goals the battle plan

  • continuous male orgasms

  • core principles the function of functional training

  • correct your acid alkaline balance by the water you drink

  • couple of easiest ways to start burning fat quickly

  • creatine supplementation for increased performance and building muscle

  • creatine the natural bulk muscle builder

  • cross training

  • crutches can be used to help assist people in regaining their mobility

  • cuboid syndrome

  • current dietary recommendations in strength training

  • cutting cholesterol naturally

  • daily checklist for building muscle and losing fat

  • daily motivation for successful weight loss

  • dealing with depression

  • depression from bodybuilding

  • depression mantra

  • determine your stage and plot your weight loss course

  • detox for beautiful skin

  • developing will power and self discipline

  • diabetes what you need to know about this hidden danger

  • dieting 101 for those who want to start but dont know where to begin

  • dieting while partying

  • diet and exercise evolution adaptation part ii examples and practical advice

  • diet and exercise evolution adaptation part i theory

  • diet information body for life

  • diet information detox diets

  • diet information the atkins diet

  • diet information the cabbage soup diet

  • diet information the south beach diet

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  • diet red flags

  • diet tips experience the benefits of weight loss

  • discovering msm

  • discover the 8 steps to a mountain moving faith

  • discover the best weight loss exercise

  • discover the truth about eating too much protein

  • does creatine really help build muscle

  • does natural pain relief really exist

  • does your current exercise practice increase or decrease your stress

  • does your weight loss plan include these 10 essential steps

  • dont just rent your body

  • dont weight you can be active at any size

  • double diabetes placing your kids at even more risk

  • do electric ab stimulators really work

  • do you have heart failure

  • do you think you are anorexic as others

  • do you want to be healthy then get to steppin

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  • dumb lamp

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  • eating to build muscle and lose fat

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  • effective weight loss

  • effects of no2 supplement

  • eight fitness tips for the combat realist

  • elderly need to drink more water

  • eliminating heavy metal toxins naturally

  • elliptical trainers are they the perfect workout

  • elliptical trainers they are not the perfect workout

  • emotional intelligence brings results

  • enzymes and modern stress

  • ephedra its not just for weight loss anymore

  • everyone wants to be an underwear model

  • exercises for better sex

  • exercise and low carb diets

  • exercise and low carb diets make poor partners

  • exercise and the time clock

  • exercise anxiety panic

  • exercise at any size

  • exercise for immunity

  • exercise smarter not harder 10 ways to make consistent progress all the time in your exercise plan

  • exercising for life the magic is in the synergy

  • expert tips for smooth healthy and beautiful skin

  • falling up the stairs

  • fast weight loss programs the importance of low body fat levels

  • fighting age with dhea

  • find out why bodybuilding supplements may not be necessary

  • find the right new years resolution to get into your best shape ever

  • fitness fat loss tips for a vigorous lifestyle

  • fitness its for the whole person not just the body

  • fitness muscle building know how for hard gainers

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  • five reasons you should drink more water

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  • follow the path of most resistance

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  • from fat to fit read one womans amazing weight loss story

  • gaining muscle mass

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  • getting kids moving help for overweight teens

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  • get a great workout at home even on a small budget

  • get back to basics

  • get fit by getting fat

  • glucosamine review and potential benefits

  • going basic with natural bodybuilding

  • good sleep habits a key to better health

  • greasing the path to success finding the confidence to step up to key moments

  • great summer workouts just add water

  • growing old gracefully

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  • gym lore the history of bodybuilding

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  • have you reached your full human potential

  • healing heartburn holistically

  • healthy eating tips for busy women

  • health and fitness for life

  • health is internal beauty

  • health matters are we headed for a protein crisis

  • health secrets of cayenne

  • heart attack symptoms causes and treatment small lifestyle changes can help prevent heart attack

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  • how much water should you drink per day

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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 take bodybuilding pictures

  • 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

  • improve memory how much can i improve my memory

  • improve your word power build your vocabulary quickly and easily

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  • inactive alert essential proteins for sedentary people

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  • is body mass index or bmi a real measure of obesity or is it flawed

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  • is your child naughty or is it somethiing they ate

  • i am

  • joint pain relief an overview

  • keys to a great diet

  • learning how to become a good loser

  • learn how to prevent back pain at home or at work today

  • learn how to reduce your body fat

  • let your intuition guide you to prioritise

  • life is better as an ex smoker

  • living up to your fitness potential

  • living with chronic illness disorders are you a survivor

  • lose weight and get healthy while you make money

  • lose weight and keep it off a new source of hope

  • lose weight find hidden calories

  • lose weight with soy

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  • low carb diets are you losing more than weight

  • mad carb disease

  • mad carb disease not all carbohydrates in foods are bad

  • make the right protein supplement choice

  • male bodybuilding what makes a man

  • managing hepatitis the herbal way

  • managing your pain in three easy steps

  • massage that bridges the space between body and spirit

  • maximum confidence

  • measuring and monitoring your bodyfat improves overall health

  • medical question 2 ovarian cysts part2

  • memory power flex your mental muscle

  • mens sexual dream and fantassy explained

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  • more powerful tips to help you become a highly effective speaker presenter

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  • muscletech gakic a new era in musclebuilding performance

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  • muscle building tips dos and donts

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