We all want to be ripped. Success ultimately lies in finding that balance of gaining – and even maintaining muscle – while burning fat. There are a few factors in achieving this. For one, we have to get hormones like Growth Hormone and Testosterone working overdrive, while lowering levels of bad hormones like cortisol.
There are infinite dieting protocol’s that promise fat loss, but usually fail in helping us keep this fat off. And then there’s the ‘new kid on the block’: Intermittent Fasting (IF).
Intermittent Fasting (IF) is starting to gain some serious momentum in the nutrition and fitness industry. Why? Well, it makes sense both to the average Joe and the scientist, it’s easy to follow, and it’s more of a way of eating than a method of dieting. It’s also in direct conflict with many of the ‘facts’ that trainers, nutritionists, and yes even doctors have been teaching since Moses wore short pants.
So, what isIntermittent Fasting ?
Well, it’s exactly what it sounds like: periods of fasting, followed by eating. Some protocol’s bunch the majority of your meals into cheat days, while others have you eating a couple big meals after fasting for the first part of the day. Read the rest of this entry »
The guy above (me) is by no means anywhere near to being perfect. In my mind, there’s not even such thing as a ten when it comes to pure looks – care to argue? We all have imperfections.
Yet I have built my perfect body…
And I know how you can build yours too.
Coming from where I’ve come from: the years of failing to change my scrawny and weak physique, there’s not all that much I’d change about the body I have today – if anything. Does that mean that I’m not trying to improve? For shite’s sake of course not! I’m in the gym like clockwork 4 days a week, working me arse off. I eat healthy, and in a way that will help me stay healthy and achieve my goals.
At it’s base, training can be broken down into 4 categories:
2. Cardiovascular Training
You could also add in training for athleticism, but that would be more of a hybrid of all of the above. When you’re training to improve your athleticism, you’re training for athletic power (Olympic Lifting), you’re training to improve your lung capacity and endurance (cardiovascular training), you’re training for strength (powerlifting), and you’re trying to build muscle (bodybuilding).
The ultimate goal for a lot of us is to put on lean muscle. The kind we see in the comic books, on the cover of magazines and, yes, in our dreams. I wanted that lean, athletic-looking and muscular body for a long time, but didn’t know how to go about getting it.
The thing is, there’s not a lot out there that helps us gain lean muscle mass without first looking fat and bloated. The old bodybuilding adage that you first bulk, then cut, has been the norm for years. But, we’re not bodybuilders. We don’t want that look, we want more athleticism, speed and power, and we don’t want to be spending the majority of our time in the gym.
Sometimes the last 5 lbs of fat are the hardest to get rid of. A lot of us will plateau when we get around the last 5 or 10 lbs, or 2 or 3 % of body fat.
It takes more commitment in the gym and in your cardio, but also in your diet. Here are a few tips that’ll help you get rid of that last little bit that won’t seem to go away. I implemented these steps into my routine before a recent trip to Maui to lose 3% of my body-fat. Each helped big time.
1. Eat earlier and bigger
Wake up earlier to get that first meal in, and make sure it’s a big one. High in lean protein, good fats, and good carbohydrates in the form of veggies, fruits or whole wheat grains. A big meal will give your metabolism a boost allowing you to burn more calories throughout the day.
Great food choices for breakfast:
Eggs or egg whites
Whey isolate or casein (or a blend) protein powder
2. Split up your cardio and weights
For example, do your weight training early in the am and your cardio later on at night after work. Having a break in between your weights and your cardio will result in more calories expended or burned, even if that break is only 20 minutes.
By splitting the two up you’ll also be able to train at a higher intensity because your body has had a chance to recover in between. Read the rest of this entry »
I just put up a free program on the site for you guys and gals. Just enter your email on the right and you’ll get an email with a link that’ll give you access to download the program for free.
I’ve always enjoyed getting in shape but I enjoy the benefits about 100x more. Why spend hours in the gym trying to get in great shape, or get a great body when you don’t have to?
I’m not against identifying a goal, and then working hard to get there by any means. But I just don’t get the point. People always think ‘the more the merrier’ when it comes to working out. But it’s just not true.
‘Quality over quantity‘ definitely applies and I think it’s what everyone should be focusing on.
Get a workout in as fast and as effective as you possibly can, then get back to enjoying life, working, spending time with friends and family.