Showing posts with label fat loss. Show all posts
Showing posts with label fat loss. Show all posts
Friday, December 11, 2015

Gaining Weight to Lose Weight?

Let’s pretend two individuals are sitting at home on the couch one day. The first guy, Mr. Skinny, is 130 pounds. The second guy, Mr. Muscle, is 240 pounds. They both sit on the couch at about 10% body fat. Mr. Muscle just sits there holding about 110 pounds of muscle that Mr. Skinny does not.

We give them the same pile of food to eat, every day, for one month. Totaling 4,000 calories, this it’s a diet rich in poultry, beef, rice, and pasta. They have to just sit on the couch and do nothing for that month.

Muscle Building


What do they look like at the end of the month? Remember they have had identical activity levels (none) and eaten the exact same amount of food. At the end of that month, Mr. Skinny would have gained a great deal of weight. Mr. Muscle would remain the same.

How can this be? Why would Mr. Muscle automatically burn up more calories than Mr. Skinny, who got fat as a result of what were excess calories to him? The answer lies in lean body mass. Mr. Muscle carries about 110 more pound of muscle on his frame than Mr. Skinny does. And all that muscle requires more maintenance calories, even if it is just to sit on the couch all day.

The secret to being lean then, of course, is to hold more muscle on your frame. The more muscle you hold, the more calories your metabolism will automatically burn up each day. The less muscle you hold, the fewer calories you need each day.

Mr. Skinny is an example of those habitual dieters you see who can never seem to keep fat off. Mr. Muscle is an example of the guy you know who never does cardio, yet holds some good muscle and always seems to be at a low body fat anyway. What is his secret? Simple. He holds more muscle.
The lesson you can learn from this is simple. Add muscle to your body to lose body fat. If you wish to be lean, you shouldn’t just diet continually until you are essentially a ‘bone rack’. Instead, you should take a few months to add muscle, and don’t worry about dieting down. Once you have an additional ten-pound of muscle on your frame, you will discover you are able to automatically stay leaner all year round.

Bottom line: If you want to lose fat, you need to gain muscle!
Thursday, December 3, 2015

Excellent Training Routines To Lose Weight

here is nothing as wonderful as having a good looking body physique. This is because it will make you get noticed by the opposite sex. If you are a woman, having a beautiful figure will make you get noticed by the guys and if you are a gut having a muscular well toned body will make you a looker among women. If you are overweight however you tend to be ignored by the opposite sex. It does not matter how great your personality is, if you do not have a good looking body physique no one will take notice of you. When you tend to be ignored by the opposite sex, this leads to a very low self esteem. You end up losing a lot of confidence in yourself and this makes it very difficult to progress in other areas of your life. Having a low self confidence not only affects your relationship with others but it also affects how you perceive things and life in general.


If you want to claim back your confidence level then you need to start by losing weight if you are overweight. When you properly work on improving your body physique then your confidence level will increase. You feel good about yourself when you look great.

I need to caution you however that when losing weight you need to stay away from steroid drugs. The reason is because steroids will lead to very many side effects albeit the fact that they will make you lose weight fast. Some of the side effects of taking steroid include; enlargement of the clitoris, irregularity of the menstrual cycle, growth of facial hair in women, shrinking of testicles in men, low sperm count, decrease in libido, baldness, kidney problems, liver conditions, heart ailments, insomnia, increase in aggression, and depression.

Weight Loss Workout


If you want to lose weight you should also stay away from fad diets. The reason why I am cautioning you from using fad diets is because they end up making you lose your body composition. When you use fad diets the body will go into starvation mode. When the body is in starvation mode it will start burning muscles instead of fat and this affects the percentage of fat to muscle ratio. Your muscles get depleted in the process and your rate of metabolism decreases. When your metabolism decreases you will not be able to burn a lot of calories and therefore you will end up gaining weight.

If you want to lose weight you need to perform the three tasks below;

1. Weight Train
The reason why you need to weight train is so that you can increase the number of lean body muscles. This will in turn lead to the increase in your body metabolism which will make your body burn more calories and in the process you will lose weight.

2. Aerobic Exercises
Aerobic exercises also lead to the increase in metabolism which in turn leads to the burning of more calories.

3. Watch Your Calories
You need to watch the amount of calories you take in each meal because they will determine whether or not you will be able to lose weight.
Tuesday, August 11, 2015

How To Avoid Adding Body Fat During Your Off-Season Training

Recently, a very high-profile amateur bodybuilder added 80 pounds in the off-season. Competing at 255 pounds as a super heavyweight, he moved his bodyweight up to 330 pounds. It was all the talk of the bodybuilding industry: “How much muscle will he gain? How will he be able to diet down? How will he look?” Self-proclaimed armchair gurus, secure in the anonymity that internet forums provide, debated for months about whether or not this amateur phenom and self-proclaimed “Next BIG thing” would show up with 25 pounds of new muscle, or depleted and overdieted.


When contest time arrived, the bodybuilder showed up as a shadow of his former self. Despite owning a supplement contract and being featured on magazine covers before ever winning a national show, and having the expertise of some of the greatest minds in bodybuilding beside him through the journey, he was just simply too fat.

Bodyfat PercentageBodybuilders who put on 30+ pounds of fat in the off-season are faced with three very unhappy options, when a show is looming 12 to 16 weeks away. First, they can withdraw from the show. In this case, the amateur bodybuilder was contractually obligated to compete. Second, they can pile on the cardio (up to two hours per day) along with a diet that is super-low in calories. This amateur bodybuilder also did this. Finally, they can use dangerous drugs designed to boost the metabolic rate and body temperature high enough to accelerate the metabolism. This practice, which often involves the use of explosive and dangerous bodybuilding supplement DNP, is as effective as it is dangerous.
The alternative to this kind of irresponsible “super-bulking” is to gain clean weight in the off-season. Fifteen to twenty pounds of fat and water is more than enough “padding” to allow you to move some heavy weight and add some quality muscle to your frame. The body is most anabolic at the 10-12% body fat range. Anything above 16 or 18%, and the spiking estrogen levels also put one at risk of side effects like gynecomastia.

Long-term dieting is very tough on the immune and central nervous systems. Carrying 20+ pounds of fat requires the heart to work much harder. Feelings of low self-esteem can occur when bodybuilders are carrying that much fat. Worst of all, off-season progress cannot be adequately measured when the new muscle is hiding under that much fat. The bottom line – never get higher than 20% in the off-season, or the road to getting lean could be a very tough one!