Tag Archives: fat-burning

Exercise for Muscle Growth

Health & Nutrition, , , , ,

In order to obtain muscle growth, physical activity is necessary in the form of weight training, in particular high-intensity interval exercise.

Physical activity is one of the four aspects of lifestyle, which have a major influence on our health and well being.
The other three are: nutrition, stress, and synthetic chemicals. Nevertheless, half the Australian population doesn’t have adequate exercise and one in eight adult is totally sedentary.
Being fit does wonders for the working of our bodies and minds, for our attitudes and moods and for the prevention of degenerative diseases and early aging.
The evidence for benefits in relation to heart disease, stroke and high blood pressure are overwhelming. More recent evidence confirms that there are benefits also for the prevention of adult-onset diabetes, osteoporosis, colon cancer, anxiety and depression.
In contrast to these benefits, sedentary living may be responsible for as much as one-third of the fatal cases of heart disease, colon cancer and diabetes.
When we analyze the large number of benefits which are responsible for being fit, it’s easy to get motivated to get started with activity, or to keep it up, whatever the case may be.

Some people will tell us – possibly to try to convince us or themselves that exercise is unnatural or unnecessary – that they don’t care for big, bulky muscles.
Women sometimes believe that exercise will make them over-muscled and unfeminine. While it is true that exercise can be used to build big bulging muscles, the amount of exercise required for body building as far more than for normal fitness.
The physical beauty of a man or a woman is due largely to the quality and shapeliness of the muscles. Properly developed muscles which in repose do not bulge, but are smooth in contour and firm in appearance, giving a pleasing and attractive outline, which was obviously part of nature’s plan! Only fitness and good health can achieve and maintain the body beautiful!

Would you like to stay in attention-grabbing muscular shape for as long as you’re alive and be able to exercise?
And become mentally and physically tough to withstand the stress, pressure and problems that come your way during your time on this planet? If you say “yes” to both of these questions, then read on.

Proper weight training can give you this – and contrary to the general opinion, it doesn’t have to take joint-busting, spine-crushing poundages. Your muscular look can last a lifetime, without soft-tissue damage or a lot of work, if you train smart.

Whether you’re 18 years and just starting your muscle building journey or a 50 year old trainee who has been lifting for years, training smart means training in the most efficient, safest and fastest ways to build muscle and burn fat.

Mayo researchers compared high-intensity interval training, resistance raining and combined training in a twelve-week study.
They monitored molecular and metabolic changes in adults, divided into age groups of between 18 and 30 and between 65 and 80 years.
All kinds of training increase lean body mass and insulin sensitivity, but only high-intensity and combined training improves aerobic capacity and mitochondrial function in skeletal muscle.

Mitochondria are tiny energy-producing structures inside cells. They change with age and activity, and tend to decrease, both in content and function, as we grow older. One result is that we have less energy.

In the study, high-intensity interval training also improved muscle protein content that not only allowed cells to create more energy, but also caused muscles to grow bigger, especially in older adults.

The ability of the mitochondria to generate energy was increased by 69% among the seniors, and by 49% in the younger group.

Over the past decade, Steve and Becky Holman have developed a workout system for men and women, that they call the F4X Training System. It is a revolutionary way of combining four specific exercises done in literally a matter of minutes. That’s all you need! And you can’t find this youth-enhancing system anywhere else!

You don’t have to do endless cardio sessions, as the F4X Training System is a great cardiovascular workout, and you don’t have to spend an hour a day in the gym.
The F4X Training System will be your personal breakthrough, to achieve your ideal body, to stay in tip-top shape with minimal time, and to have a life outside the gym.

However, you have to be prepared for some hard work – anything that gives you this kind of radical age-defying results that have stood the test of decades, will never be like a walk in the park.But it’s fast, efficient and safe.
This is a routine you’ve never seen before, and you will get in and out of the gym in record time.

Our bodies all age, one day at a time, but you can slow the aging process down and totally reshape your body,
to the point to where you look ten years younger in less than 90 days.

The F4X Protocol has three phases. Each phase is designed to give you exactly what you want for your body.
These few simple variations in the F4X Protocol plus the F4X Lean Meal Plan, will get you exactly where you want to go.
If you want to lose 50, or even 100 pounds or more, you will be doing Phase 1, with slight variations in movement style and nutrition.

After you start to lose all the weight you desire, only then you should procede to Phase 2, the F4X Shape. Once you lost all your fat you wanted, you can get some more muscle on your frame. Here you will slightly change your lifting style and nutrition plan. An added benefit of the F4X Shape phase is that you burn even more body fat because you’ve added lean muscle. Muscle burns 95% of your calories at rest. So the more muscle you have, the more food you can eat!

If you like the look of a fitness pro, what is called “a mini bodybuilder, you proceed to Phase 3, called the F4X Build.
You can build 15-20 extra pounds of muscle on your frame. It’s the same fundamental plan with some slight variations to the lifts and diet.

You remain in total control.
Here is the really good part, and especially for the ladies, you are in total control. You can simply stop when you have gained the muscle you want. And then you maintain it while using an even easier protocol.

Steve and Becky’s motto is: Make it simple, yet make it challenging!

If you like to wake up energized before the alarm goes off, rarely if ever be limited by typical age-related aches and pains, radically alter the shape, tone, and body fat you currently have and drop all the weight you desire in just 90 minutes per week, and so much more, than make a wise decision and start with the F4X Training System.

For more information about the F4X Training System, visit: https://tinyurl.com/ty4b87z

GOOD NUTRITION AS PART OF A HEALTHY LIFESTYLE

Health & Nutrition, , , , ,

It’s a sad fact that about one-third of American adults are overweight. But people can change that by adopting a lifestyle with the right diet.
It’s important to know how fat is deposited in the body, so that you
understand how to make the body lose it. Your body needs food to obtain the necessary energy to function and feed its cells.
The calories in food have energy, commonly referred to as calories.
The more calories food contains, the more fuel the body can obtain from it.

In order to use the energy from the food, your body has to digest the food first. The process of digestion causes the body to burn some old energy to get the new energy from the food.
More energy/calories are burned if it’s more difficult to digest the food.
The body’s fuel is categorized as protein, carbohydrates or fats. This fuel nourishes the body and keeps the body functioning. The left over calories are eventually stored in the fat cells. Your body uses a part of the foods fuel for nutrition. The excess fuel is eventually stored up as fat in the “fat cells” of your body, around the kidneys and liver.

Fat cells are often deposited in the chest, hips and waist region. As the cells become bigger, your physique acquires a doughy look. The body has a limited number of fat cells, and there is only so much fat these cells can store. Once the threshold is reached, fat begins to accumulate in the muscle lining of your arms and thighs, creating
unsightly, flabby limbs.

EAT FAT BURNING FOODS
All foods can create fat, but certain foods can actually help burn fat. Some foods have minerals or vitamins that raise metabolism and act as virtual fat burners. There are negative calorie foods with low calories that burn extra calories during digestion.
Other foods, even if you eat them in small quantities, gives you a feeling of fullness.They contain very little calories.
You will significantly reduce the fat profile of your body if you consume the right whole foods.
By eating these fat burning foods at the right time, in the correct amount, the body fat profile starts to reduce. Add in foods that lower the likelihood of fat depositing in your body for an extra boost.

Here is a list of everyday foods that double as secret fat burners.
Poultry Salmon , Tuna, Citrus Fruits,Apples, Berries, Oatmeal, Vegetables, Beans, Eggs, Almonds & Walnuts, Pine Nuts

ADD FAT BOOSTERS TO YOUR DIET

Mustard, Onions, Coconut Oil, Hot Peppers, Green Tea

INCREASE WATER INTAKE
Help your body to reduce fat deposits by drinking more water.
The kidneys do not function correctly without enough water intake.
If they don’t work properly, some of the load is discarded to the liver. If the liver is doing the kidney’s work, it can’t concentrate on its’
main job of metabolizing fat. More fat will remain in the body and fat burning stops. So drinking the right amount of water improves metabolism and keeps your fat burning at full capacity. Water also flushes out toxins and improves the body’s ability to stay healthy.

BUILD MUSCLES
Muscles keep your metabolism active and help burning calories.
Adding muscle improves your body’s fat composition ratio.
Because muscles are an active tissue that continually renews itself,
it always needs calories. While normal cardio burns fat only during the exercise, weight training builds muscle to ensure that body fat continues to burn throughout the day. The main source of energy for muscles is fat. So, even when relaxing or sleeping, you continue to
burn calories. The more muscle mass on your frame the more positive effect on your metabolism.It’s important to do weight resistant exercises to build muscle and to avoid your metabolism from getting sluggish and packing on fat.

Now you have the secrets to a beautiful toned body in the palm of your hands. The only thing standing in the way of a lean sexy physique is you. Adopt these fat burning secrets into your lifestyle and you will see results in a matter of weeks. The right diet plan will show you how to combine the fat burning foods to keep your body melting away the
flab.

There are countless delicious recipes to make the switch painless. Add a weight lifting exercise regime and you will sculpt your body into an object of desire. The new you is ready to emerge.

You can read full details about how to loose weight by clicking here!

Fat Burning: A Different Approach

Health & Nutrition, ,

No more cardio? Well, not quite—but if you train with weights correctly, you won’t need to visit that boring treadmill quite as often to keep your abs sharp.

And I’m not talking about interval cardio, although the weight-training method I’ve been preaching has an HIIT feel to it. That’s the F4X method, (featured in Old School New Body) which is moderate-weight, high-fatigue training with short rests between sets. It burns more fat and pumps up your muscles like crazy too. Here’s the drill:

You take a weight with which you can get 15 reps, but you only do 10; rest 30 seconds, then do it again—and so on for four sets. On the fourth set, you go to failure, and if you get 10 reps, you increase the weight on the exercise at your next workout. Notice how those sets are like intervals with short breaks between—you can even pace between sets to burn extra calories, but there’s more.

Fat-burning pathway 1: While that training style does great things for muscle growth, via myofibrillar and sarcoplasmic expansion, you also get loads of muscle burn. That lactic acid pooling has a spiking effect on your growth hormone output—and GH is a potent fat burner. Fire up muscle burning to get your GH churning. (GH also amplifies other anabolic hormones, so it effects both muscle and rippedness.)

Fat-burning pathway 2: If you do the reps correctly on every set, you’ll also get myofibrillar trauma. The myofibrils are the force-generating strands in muscle fibers. By “damaging” them with slower, controlled negative strokes, you force the need for extra energy during recovery. In other words, your body runs hotter while you’re out of the gym as it revs to repair the microtears.

To attain that extra fat-burning trauma, use one-second positives and three-second negatives on all 10 reps of all four sets. On a bench press that’s one second up and three seconds down. It’s the slow lowering that will produce the metabolic momentum after your workout. (That rep speed will also give you 40 seconds of tension time on every set, an ideal hypertrophic TUT.)

Fat-burning pathway 3: Now if you really want to get some blubber-busting microtrauma, try your last set of a F4X sequence in X-centric style. That’s one-second positives and six-second negatives. You may have to reduce the weight, but it will be worth it. Try for eight of those, 56 seconds of tension time, and you should feel the results the next day. Your muscles will be aching, but it’s a good indication that fat is baking.

F4X for a GH surge, slower negatives for fat-burning micro trauma and X-centric for even more time under tension and fat extinction. It all adds up to faster leanness with less meanness—because you’ll need less cardio. Prepare for acid-etched abs! Yes!! Even as you age this system works, in fact it is the closest thing we have to the fountain of youth.

Stay tuned, train smart and be Built for Life.

Steve Holman

Editor in Chief Iron Man Magazine and co-creator of the Old School New Body program

300x250