Some people think the first steps toward building muscle and losing fat are the hardest because they're new to it. Actually, it's the opposite - because of their unfit condition, any amount of exercise will get them some sort of results. Some call this the newbie effect.
Typically, men will gain 5-15 lbs of muscle while shedding 5-15 lbs of fat in just two months, while women will gain 2-5 lbs of muscle while losing 5-15 lbs of fat over the same timeframe. This happens regardless of the training program they follow: they're just regaining their normal condition. That's why the thousands of training programs out there all work for at least two months. That's also why most people hit a wall after two months of training: most programs are poorly designed and are ineffective past the newbie effect.
If you've had the same experience of "hitting a wall", this book will help you "break it down". This novel will revolve around the 3 keys to building muscle, losing fat, and just feeling and looking great. They're time-tested, come from my 7 years of experience in fitness and weight-training research.
If your goal is to gain muscle, you've got to realize one thing: you want to gain weight. To gain weight, you need to eat more calories than you spend. Building a pound of muscle requires enormous amounts of calories. Where will you get those calories from? From food.
Picture this: you want to build a house. What will you need? Bricks, mortar, wood, and a whole lot of other materials. The bigger the house, the more materials, right? It's the same for your body, except his material is food.
To put it briefly, the more you eat, the faster you will build muscle, as the more materials you have, the more you can build. However, for our bodies, we must have the balance where we eat just enough to support building muscle, but not too much, or else we're going to be adding on fat as well.
For example, say Bob's weight (180 lbs) is stable at 2,000 calories per day (three big meals plus a snack). Bob wants to look good naked, so he starts training. After two months, he's gained 10 lbs of muscle and lost 10 lbs of fat: he still weights 180 lbs, but he looks reasonably better. He trains another month and gets no results: still 180 lbs, not any more muscular.
Bob finds some good advice about how to build muscle and finds out must he eat some extra food to build it. So, he eats an extra 200 calories per day, increasing his intake to 2,200 calories a day. When he goes back to the gym for a few weeks, he adds some more muscle and barely any fat. Bob is quite happy with the results.
However, Bob isn't satisfied. He wants even more muscle. So, he starts eating even more, increasing his caloric intake to 2400 per day. After a few weeks, Bob discovers he's not gaining muscle any more than before, and even worse, he's beginning to put on some fat. Bob decides to go back to his old 2200 calorie diet and it works just like before.
What is the point of this story? You need to find your own balance to optimize your training to a point where your exercise and diet regimen produces muscle without adding on fat. Too little and you won't build anything; too much and you'll start putting on fat. It's a balance that each individual has to figure out for themselves, as everybody's body is different.
Try this:
1) Weigh yourself every other day for a month on a body fat measuring scale.
2) Track if you're gaining weight, and if yes, see if your body fat percentage is increasing. If it is, cut back and consume less calories. If it's not, you have found your balance!
If you're not gaining weight, eat another small meal daily. This can be before or after a workout. Keep tracking your weight until you find a sweet spot.
If you're not gaining weight, add more small meals every day until you are gaining weight in the form of muscle. - 15438
Typically, men will gain 5-15 lbs of muscle while shedding 5-15 lbs of fat in just two months, while women will gain 2-5 lbs of muscle while losing 5-15 lbs of fat over the same timeframe. This happens regardless of the training program they follow: they're just regaining their normal condition. That's why the thousands of training programs out there all work for at least two months. That's also why most people hit a wall after two months of training: most programs are poorly designed and are ineffective past the newbie effect.
If you've had the same experience of "hitting a wall", this book will help you "break it down". This novel will revolve around the 3 keys to building muscle, losing fat, and just feeling and looking great. They're time-tested, come from my 7 years of experience in fitness and weight-training research.
If your goal is to gain muscle, you've got to realize one thing: you want to gain weight. To gain weight, you need to eat more calories than you spend. Building a pound of muscle requires enormous amounts of calories. Where will you get those calories from? From food.
Picture this: you want to build a house. What will you need? Bricks, mortar, wood, and a whole lot of other materials. The bigger the house, the more materials, right? It's the same for your body, except his material is food.
To put it briefly, the more you eat, the faster you will build muscle, as the more materials you have, the more you can build. However, for our bodies, we must have the balance where we eat just enough to support building muscle, but not too much, or else we're going to be adding on fat as well.
For example, say Bob's weight (180 lbs) is stable at 2,000 calories per day (three big meals plus a snack). Bob wants to look good naked, so he starts training. After two months, he's gained 10 lbs of muscle and lost 10 lbs of fat: he still weights 180 lbs, but he looks reasonably better. He trains another month and gets no results: still 180 lbs, not any more muscular.
Bob finds some good advice about how to build muscle and finds out must he eat some extra food to build it. So, he eats an extra 200 calories per day, increasing his intake to 2,200 calories a day. When he goes back to the gym for a few weeks, he adds some more muscle and barely any fat. Bob is quite happy with the results.
However, Bob isn't satisfied. He wants even more muscle. So, he starts eating even more, increasing his caloric intake to 2400 per day. After a few weeks, Bob discovers he's not gaining muscle any more than before, and even worse, he's beginning to put on some fat. Bob decides to go back to his old 2200 calorie diet and it works just like before.
What is the point of this story? You need to find your own balance to optimize your training to a point where your exercise and diet regimen produces muscle without adding on fat. Too little and you won't build anything; too much and you'll start putting on fat. It's a balance that each individual has to figure out for themselves, as everybody's body is different.
Try this:
1) Weigh yourself every other day for a month on a body fat measuring scale.
2) Track if you're gaining weight, and if yes, see if your body fat percentage is increasing. If it is, cut back and consume less calories. If it's not, you have found your balance!
If you're not gaining weight, eat another small meal daily. This can be before or after a workout. Keep tracking your weight until you find a sweet spot.
If you're not gaining weight, add more small meals every day until you are gaining weight in the form of muscle. - 15438
About the Author:
Carl Juneau teaches a unique combination of the best abdominal workouts and proven superior cardio that gets you six pack abs in less than 15 minutes per day. Visit his website to discover how to get a six pack fast.
