Body Fat!
Building Muscle Tips Newsletter #7
Dear Fellow Muscle-Builder,
A very common question that I’m often
asked is…
“How can I build muscle AND
lose fat at the same time?”
Well, the unfortunate answer is that
achieving both of these goals simultaneously is extremely difficult,
if not impossible to accomplish. In order to build
muscle, you must consume more calories than you burn, and in order
to lose fat you must consume fewer calories than you burn.
Obviously you can’t have both
a caloric surplus and a caloric deficit going on
at the same time within your body, so you can see the conflict here.
Don’t be fooled by all of the marketing
ploys about “building 30 pounds of muscle while dropping 25 pounds
fat”. This is nothing more than B.S. hype designed to mislead
you and arouse your interest.
It’s certainly possible to increase your lean muscle mass AND burn
off excess body fat, but you simply cannot do them both at the exact
same time.
The best approach is to train in “cycles”,
by focusing on building overall size for a period of time, and then
focusing on burning off excess fat for a period of time.
Everything we’ve covered up to this
point has focused on the concepts of building overall muscle size,
and that’s why I wanted to create a special installment to give you
some tips and tricks for implementing a proper “cutting phase” and
burning off the inevitable excess fat that arises from a caloric surplus.
The good news is that this fat can easily
be dropped with a few dietary manipulations and the utilization of
cardiovascular workouts. Also, since you’ve now put on some solid
muscle size, burning fat becomes even easier.
Your muscles are basically giant furnaces where fat metabolism takes
place, and the more muscle that you build, the faster your metabolism
will become.
Once you’ve built your
body to a size that you’re happy with, here a few things you can do
to strip off the excess body fat that you have gained while maintaining
the majority of the muscle mass you’ve developed…
Perform 3-5 cardio workouts per week.
This would seem like common knowledge,
however, it’s very important that you perform the right type
of cardio workouts. The traditional 45 minute, moderate intensity
sessions really are not the best way to burn fat
and maintain muscle mass. These sessions are highly catabolic to your
muscle tissue and do not have a significant impact on your resting
metabolism.
You should instead focus on performing
shorter, more intense cardio sessions. These sessions
will minimize muscle breakdown and will also stimulate your body to
burn more fat while you are at rest.
The key thing for you to realize here is that the fat burning benefit
of cardio is mainly due to the effect that it has on your resting
metabolism and NOT due to the actual calories
burned during the session.
Choose a basic piece
of cardio equipment that doesn’t require a lot of “skill” to perform,
such as a stationary bike or stair stepper. This will keep the session
as safe as possible.
Perform 15 minutes of high intensity cardio on the “interval” setting,
and focus on increasing the intensity in each successive workout by
either traveling a farther distance or increasing the resistance on
the machine.
Lower your caloric intake.
If you want to burn fat then you need
to consume fewer calories than you burn. This can be accomplished
by creating a slight caloric deficit within the body. Your
goal is not to drastically lower your calories and starve yourself,
but to gradually burn fat over time.
Make sure to continue
eating frequently with 5-7 small meals per day, but decrease the actual
volume of each meal so that your total caloric intake is lower. A
good general guideline is to consume 15-20% fewer calories than is
needed to maintain your current weight.
You should also make sure to minimize your intake of simple sugars
and saturated fats. Stay away from sugary, refined carbohydrates and
stick to natural, high fiber, unrefined sources. Also make sure to
have the majority of your fat intake coming from healthy, unsaturated
foods.
Increase your water intake.
This will keep your muscle cells hydrated
at all times and will keep your metabolism at peak rates. Increased
water intake will also “fill you up” so that you won’t be tempted
to consume quite as many calories at each meal.
Here are a few other quick fat loss
tips…
- Increase your vegetable intake. Vegetables (partcularly
green fibrous vegetables) are very high in bulk yet low in calories.
That means you can fill yourself up without exceeding your caloric
limits. - Increase your consumption of low-fat dairy foods.
- Always eat breakfast within 30 minutes of waking.
- Consume a large portion of your daily calories
in the few hours following a workout. - Increase your meal frequency.
These all seem like simple strategies,
and they are. But the truth is that most trainees go about their “cutting
phase” at a completely counterproductive angle. They’re usually successful
at burning body fat, but since they fail to properly structure their
diet and cardio they also end up wasting away huge
amounts of lean muscle tissue in the process.
This is not a good thing!
You may be primarily focused on building
overall muscle size and strength right now…
But what good is a muscular physique
without the proper cuts, lines and definition?
After you’ve gained a considerable amount
of overall body weight it’s almost certain that you’ll want
to implement a cutting phase so that you can strip off the excess
body fat you’ve gained to reveal those rock-hard muscles you worked
so hard to build.
That’s why I spent nearly a full YEAR creating a brand new program
that completely focuses on this goal…
It’s called “The
Real Deal Body Transformation System“, and contains every
single tip, trick and strategy you need to quickly burn off stubborn
body fat while maintaining your hard-earned muscle tissue. (This is
a totally separate program from “The Muscle Gain Truth No-Fail System”
I’ve been talking so much about)
The full-blown package contains my comprehensive 261-page e-book,
“The Truth About Burning Fat“, along with a detailed
collection of killer support modules and bonus items. It really is
the fastest and most explosive method
I know of for blow-torching the fat in record speed.
If you’re more concerned with losing body fat rather than bulking
up (or if you just want to expand your fat burning knowledge for when
the time is right), go ahead and check out this award-winning fat
loss system right away…
Click
Here For More Information
(A quick tip for you: If you purchase either The
Muscle Gain Truth No-Fail System OR The
Real Deal Body Transformation System, you’ll receive a special
coupon to grab the OTHER program at a steep 40% discount!)
We’ve just covered some simple but powerful fat burning tips that
you can implement into your “cutting phase” in order to burn off excess
body fat and define your muscles.
The final lesson of this minicourse
will arrive in 48 hours and will teach you how to condition the most
important “muscle” of all. Don’t miss it!
Talk to you soon,
 |
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Here To Continue |
