Nutrition and Exercise Tips to Walk Away From Death

Recently yet another super-heavyweight Iron Immortal died from a heart attack at age forty-five or thereabouts. Typically, when I read of these tragedies I search my memory banks and then write some sort of tribute. Rather than eulogize yet another fallen warrior, for whom it’s too late, and at the risk of sounding presumptuous, I thought a slightly different approach might be appropriate and perhaps even helpful in preventing a future tragedy. It is my contention that a shockingly large percentage of retired national and international-level powerlifters and Olympic weightlifters eat too much, do nothing insofar as cardiovascular training and as a direct result unnecessarily risk premature death.

Retired super heavyweight lifters are particularly susceptible to this fatal phenomenon. Typically, the ‘at risk’ big-man lifter reduces or quits weight training – but doesn’t quit the enormous eating habits that got him big enough and dense enough to handle world record poundage. Super-heavyweight powerlifters consume too many calories and in particular they eat way too much saturated fat.

Food is broken down for energy within the body. A gram of fat contains nine calories. A gram of protein or carbohydrate contains four calories per gram. For a man intent on bulking-up as large as possible as fast as possible, fat calories, dense and compact, are the ticket. Fat calories pack twice the caloric bounce-per-ounce as protein or carb calories and boy do they ever taste good! Allowing taste to dictate our diet can be fatal. High fat food is delicious and it gives food a wonderful, seductive flavor. The bulking lifter can eat twice as many calories when they choose fat over protein or carbohydrates.

The problem is that dietary fat is easily converted to body fat. To use an automobile analogy, the big lifter develops a body akin to that of a 1967 Cadillac Eldorado – but the heart muscle of the lifter does not enlarge to accommodate the increased bulk. Metaphorically, the lifter has a heart designed to power a 1967 VW Beetle but his 65-horsepower heart motor now motivates a 5000-pound Cadillac body: what an incredible strain on his little blood-pump. For a few short years, hugeness is okay: the human body is incredibly resilient, but if the lifter doesn’t pare the pounds eventually the little heart muscle can suffer a blowout. Or will wear out from overuse.

The miraculous heart muscle pulsates 60-90 times a minute, sending blood coursing through the veins and capillaries to receptive muscles and organs with the precision and regularity of a fine Swiss watch. A hundred pounds (or more) of extra bodyweight will stress the tiny heart to the breaking point. It’s a hell-of-a dilemma; to reach the top of the powerlifting game the lifter needs density in relation to their height.

Ever notice how few tall Powerlifters reach the international level? To achieve the requisite density a tall lifter (over six-foot) would need weigh 400-pounds to match the density-per-inch the typical under-six foot super heavyweight achieves. Most people who meet top powerlifter are amazed at how short they are in relation to their weight. To maximize leverage, lifters need density-per-inch-of-height and super heavyweights, unencumbered by weight divisions, always have an effective avenue available to increase their density-per-inch: eat more food and get bigger.

Big men feel they need dietary fat, ‘dirty’ calories, in order to gain the sheer bulk necessary to compete at the national and international level. As my old coach Hugh Cassidy used to preach, a serious super-heavyweight lifter can always “eat his way through a sticking point”. Of course when Hugh retired he dropped from 300-pounds to 190-pounds bodyweight inside a year. Cassidy was no dummy (a powerlifting genius) and had the sense to reduce his caloric intake when the whistle sounded and the game was over. A lot don’t and the consequences are apparently disastrous.

That giant lifter who happily scarfs down saturated fat, motivating that Eldorado body around with that VW engine, eventually has a second deadly complication rear its ugly head. Saturated fat produces plaque and as it floats through the bloodstream plaque adheres to the arterial walls leading to and from the heart. Over time the tube diameter becomes constricted with plaque buildup and when it clogs completely (assuming you don’t die from heart spasms) a roto-rooter (angeoplastsy) balloon procedure or by-pass surgery is required to open constricted passageways.

It’s a dastardly double whammy: the lifter’s diet adds bodyweight – creating a stress-load on the over-taxed heart pump and the fat in the lifter’s diet reduces the efficiency of the already taxed heart by constricting the blood flow. It’s a deadly one-two combination. Often the whole situation is further complicated when the lifter ceases hard training. Now sedentary, his high caloric intake accelerates body fat accumulation at an astonishingly fast rate. If left unchecked this scenario will lead to health problems as surely as the sun rises in the east and sets in the west.

I once helped a 350-pound super heavyweight take second place at the USPF Nationals and thereby secure a slot on the IPF world championship team. He was elated and afterwards we decided to have room service send up victory pizza. I was staying on the second floor and the elevators were acting up so we decided to walk the four mini-flights to the second floor. It was an easy climb but our IPF-destined lifter was gassed like he’d just climbed Mount Everest without using an oxygen tank. He was far more blasted from the 22-step walk-up than his 881-squat or 750-deadlift. He heaved and gasped like a coal miner with black lung after smoking a Camel and took a full thirty minutes before he recovered.

I remember how when the Pizzas came he knelt down on the floor at the foot of the bed. He took his Pizza Hut extra-large, set it on the bed, opened the box, still kneeing, placed his elbows on the bed and commenced to chow-down. His huge distended stomach hung all the way to the floor and there was no daylight showing between his gut and the sunlight shining in the open window behind him. Looking like a pregnant rhino, his face hovered a scant six-inches above the pizza box as he devoured the entire thing in 10-minutes flat, steam shovel style, like he was strip mining a hill for coal. He gobbled his pepperoni and sausage and then went scavenging for leftovers from the other three boxes. Feeling better he took a nap.

I once asked George Hector how it felt to be able to squat 975 and deadlift 840 weighing 360. “For two days a year, at the National and World championships, it’s great – the other 363 days a year it sucks!” George ran into health problems (phlebitis) reduced down to 242 and set a slew of world records. But wise men like George and Hugh and John Kuc are the exceptions, not the rule. Too many huge guys are attached to their ‘sea food’ diet and it comes back to bite ’em at some point.

And it needn’t be that way. Incorporating two lifestyle changes, substitution dieting and light cardiovascular training, can spell the difference, literally, between life and death.

DIET: Rather than try and get a red-blooded powerlifter on a fancy-dan bodybuilder diet – one which they won’t adhere to anyway – we offer the substitution diet for your consideration. All of us have bad foods we naturally gravitate towards (those high in fat and sugar) and we all have some good foods (high in protein) that we like. The idea is to identify the ‘good’ foods and substitute them for the ‘bad foods’ you currently consume in quantity. The beauty of this approach is that you never feel hungry because anytime you have a craving for bad food you eat a substantial amount of good food in its place. You smother the hunger and satiate the desire.

Plus, every time you replace a fat food with a protein or carb food, you can eat the same volume of food while cutting your calories in half (9 calories per gram of fat versus only 4 calories per gram for protein). A gram is a gram and if you previously ate a quart of Ben & Jerry’s or a sixteen-ounce pizza, you now may eat an equal volume of protein or carbohydrates and eliminate artery-clogging saturated fat while simultaneously cutting your calories in half. It is a good deal: you reduce the deadly saturated fat with muscle-building protein or natural carbohydrates and still reduce overall calories. Don’t eat flour carbs like cakes, bread or pastry. Stick to grains, rice, vegetables and potatoes.

Clean protein actually stimulates the basal metabolic rate, causing the body to burn more calories as it gears up to meet the challenge of digesting protein. Dietary fat, on the other hand, is easily compartmentalized into fat storage. A note of caution: avoid protein foods that are loaded with saturated fat. Fish, chicken (minus the skin), lean beef, goat, turkey, organ meats, egg whites, skim milk and protein powder are great sources of clean protein.

Man-made carbohydrates like bread, pasta and pastries will cause the body to secrete insulin. Insulin spikes cause carb calories to be converted and compartmentalized into fat storage instead of being used for energy. Avoid them. Natural carbohydrates have a far lesser impact on insulin and are recommended as the preferred carb sources. Fiber carbs actually dampen insulin spikes and a diet high in clean protein and fiber, low in refined carbs and moderate in starchy carbs, is the fastest way to lose lard.

CARDIO CONDITIONING FOR POWERLIFTERS: Powerlifters take a dim view of cardio training – aerobics – and contemptuously consider cardiovascular training effete, irrelevant and at odds to their stated purpose: maximizing size and strength. And there is a good case to support that viewpoint. But we are talking aerobics for health, not strength.

Aerobics, it is widely felt, weakens a competitive powerlifter and any benefits are offset with negatives. Few hard core lifters would be caught dead riding an exer-cycle, walking a treadmill or jumping up and down on a stair-stepper. The broad consensus among the power elite is that cardio is counterproductive to the stated goal. Yet, it has been scientifically and medically proven that three to five, twenty-minute sessions at 60% (or more) of age-related heart rate maximum per week will perform miracles for the heart, lungs, internal organs and glands.

Cardiovascular training flushes the human plumbing system: capillaries, veins, tubes, heart and lungs all benefit from regular aerobic exercise. Internal organs strengthen and improve function when subjected to regular, systematic doses of aerobic exercise. There is a compromise solution for the lifter intent on losing lard. There is a type of aerobic exercise that provides great cardio stimulation without being so intense as to interfere with strength building – walking.

LOW STRESS AEROBIC ACTIVITY: A big man with little or no background in cardio training can hit 70% of their age-related heart rate maximum with a brisk walk around the block. And that’s all that’s needed. No need to join a health spa, no need to purchase an expensive exercise bike or treadmill, forget all that stuff and get outdoors and take a brisk walk. Walk outside for ten minutes as quick as you can then put a forefinger on your carotid artery or wrist pulse and count the beats for six seconds. Multiply this number by 10 to determine how fast your heart is beating. Then compare this to your age-related heart rate maximum to determine your aerobic intensity. What’s the formula? Simple: 220 minus your age are your 100% heart rate maximum. Then determine 70% of this number.

AGE		30		40		50

100% 190 180 170
70% 133 126 119
60% 114 108 102

Start with a ten-minute walk at 60%. Put on a WalkMan, get outside and take a good fast walk. Do this three of four times a week on days that you don’t lift. If you no longer lift, get back in the saddle. Add a few minutes per walking session until you are hitting twenty minutes per session. When you can walk for twenty minutes at 60% try to bump that up to 65% and eventually 70% or more. Increase the intensity by walking faster and swinging your arms a little more. Suck in that good outdoor oxygen and push a little. 3-4 sessions a week at 60-70% of age related heart rate maximum would do wonders for the internal plumbing of a cardio-challenged lifter. Walking avoids the bone-jarring pain of jogging or running – no rips or tears from walking. Don’t po-pah walking – I have had occasion to interview bodybuilding dominator Dorian Yates for Muscle & Fitness and one thing struck me : Yates’ aerobic program often consisted of a brisk walk around his posh neighborhood with his dogs. In the off-season Yates would walk for thirty minutes three or four times a week. Weighing 300, he had no problem hitting 70% of age related heart rate maximum using a brisk walking pace. Unlike his American competitors, many of whom spent two hours a day on bikes and stair-steppers, the bull-strong Yates felt that too much cardio affected his weight training and he preferred to confine his aerobics to off-day walks. Wise advice that is applicable to the massive powerlifter who wants to incorporate some health-preserving cardio into their training.

Lifters who walk in conjunction with powerlifting report improved recovery and better digestion along with a nice increase in appetite. The metabolism kicks up when you undertake a brisk walk as this stimulates the digestive process. Food is processed better and when saturated fat is cutback the athlete sees an almost over-night improvement in the way they look and feel. If fat calories are replaced with ‘clean’ calories muscle is retained while the life threatening effects of body fat and artery constriction are improved. Confine cardio training to low-impact walking done on off-days and no strength loss should occur: on the contrary, the lifter will be able to train harder and longer as a result of their new-found endurance and improved nutrient assimilation. All around it’s a good deal – particularly when the alternative is so dire and bleak. So take a chance and take a walk. Hell, no one even need know you’re doing ‘aerobics’ or going on a diet: as far as anyone is concerned, you’re just taking a walk. You can literally walk away from death if you just get off the strata-lounger, exchange that cheeseburger with Mayo on Wonder bread for a lean steak and a salad and then go outside and take a walk!

How Many Calories Does Zumba Burn?

Have you tried to lose weight recently? Are you tired and confused by all the different "CARDIO" styled dance classes?

Well there's hope for you yet! Meet Zumba Dance …

Zumba Dance is a blending of Latin and International music dance themes creating a vibrant, successful fitness system! The routines feature aerobic / fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body.

ZUMBA utilizes the principles of interval training and resistance training to maximize caloric output, fat burning and total toning.

It is a blend of body sculpting dance movements and easy-to-follow dance steps.

So how many calories does Zumba burn?

An average class can burn from 500 to 800 calories! You can of course burn more or less depending on your intensity and fitness level. Your Zumba instructor will work with you to get the maximum results … fast. Hows that for different! Better than exercising at home listening to some boring cd … right?

Along with the Zumba dance classes it is important to follow these fat loss, fool-proof nutrition tips that will maximize the amount of calories you burn:

* Eat veggies – Mix and match fresh veggies for variety. They are full of fiber and will help you burn more fat.

* Snack – Go ahead just snack on good stuff, like nuts (especially almonds) veggies fresh and dried fruit.

* Nuts – Almonds, macadamia nuts, hazelnuts, walnuts and pecans are great for you. Spice up that yogurt and salad by throwing a few in.

* Steel cut oats – Cook a ΒΌ cup with 1 cup of rice milk (trust me its delicious and you wont need sweetener) for breakfast

* Protein – Protein is a fat burner. How you ask? Well your body burns more calories digesting protein than eating any other type of food. Eating protein also prevents muscle loss when dieting.

* Yogurt – Will help you lose weight and at the same time protect your muscles. Yogurt is also a simple & convenient snack. It is also high in protein.

Follow these tips attend as many Zumba classes as you can and you will quickly maximize your calories burned.

So how many calories does Zumba burn? Follow these tips and you will burn enough to have that body of your dreams!

Choosing The Right Gym – 10 Tips

Whether you just moved to a new area or have recently decided to add exercise to your weekly routine, choosing the right gym can encourage you to head there more often, hence garnering you positive results.

If you have the time, it's a good idea to visit a few gyms before settling on one in order to see the different things offered and the setup of the gym itself.

That said, here are some more things you should keep in mind before you sign a contract.

Choosing the right gym tip # 1

Location & parking
Is the gym located in a place that you would really head to before or after work, or even on the weekends? Women tend not to attend a gym that requires more than a 12-minute drive, so make sure the gym is close enough to where you work or live.

As well, if you like a gym but it takes over 10 minutes to find a parking spot, what are the chances that you'll really be motivated to go day after day? Make sure they have adequate parking facilities.

Choosing the right gym tip # 2

Staff & members

Are the staff polite and helpful or do they look at you in a territorial way? It's important to feel welcome by the staff or you may not want to go there very often.

What about the members? Although you can't head there for a week straight to check them all out, you can get a feel for what the clientele is like (I suggest visiting the gyms at a time that you plan to head there and train).

Feel free to ask members how they like it, what they don't like about the gym and how long they've been members. They have nothing to gain by lying.

Choosing the right gym tip # 3

Cleanliness

Although gyms can't be 100% germ free, the staff can make an effort to dust and clean the machines regularly. If you see vents filled with years of dust or unhygienic practices, you shouldn't join.

Are there towels and cleaning products available for members to clean up after themselves should they end up sweating on the machines?

Besides checking out the actual gym, take a look at the changing rooms. Are the showers clean? Are the sinks filled with hair and dirt? Are the toilets in working order and hygienic? Are empty lockers filled with dirty tissues and dried mud from women's shoes?

Choosing the right gym tip # 4

Amenities

Besides training facilities, does the gym offer daycare services, juice bars and tanning beds? It's awesome when your gym becomes a one-stop shop for all your needs.

What about blow dryers, towels, shampoo, and soap? Does the gym offer these things or will you need to bring them yourself? I've been to gyms that offer everything from free apples to the locks for your lockers, but the membership costs were ludicrous.

Choosing the right gym tip # 5

Hours of operation

Not only do you want to know what time the gym opens and closes, you also want to go there at a time when you plan to workout. This will help you figure out if this is the gym for you.

For example, if you plan on doing a lot of cardio at 5:30 pm, and the gym is packed and all the machines are taken, it's best to know that before you sign up.

Choosing the right gym tip # 6

Weight training equipment

What weight do they offer? Do the weights ascend in 2.5-pound increments or 5-pound increments (if you're a beginner, 2.5 pound increments is better)? Do the weights look old and abused or are they well-maintained? Are there a lot of benches?

What about the weighted machines? Are any of them broken or are they all well-maintained? Are there directions on how to use machines posted or are you left to guess what each machine is for?

Choosing the right gym tip # 7

Cardio machines

Most gyms offer a host of cardio equipment, the most popular among them being:

o Elliptical machines

o Treadmills

o Upright and spinning bikes

o Stair climbers

o Rowing machines

Not only should you be checking if the cardio equipment is well-kept and in working order, you should also take mental note of how many machines there are. During peak hours, chances are that most, if not all, will be taken.

Do you have to sign in to reserve a machine or does it work on a first-come first-serve basis? Is there a maximum amount of time you can use a machine for?

As well, is there an aerobics room available for jumping rope and other cardio activities?

Choosing the right gym tip # 8

Aerobics classes

Some gyms offer aerobics classes as part of the membership cost, while others charge you extra for attending classes. If yoga, Pilates, tae bo, and other classes are very important to you, then you need to find out how each particular gym works.

Choosing the right gym tip # 9

Franchise options

If you're checking out franchise gyms, ask about their gym-to-gym policy. That is, if you sign up to this gym near your home and there happens to be one close to your work, can you go to other one without a problem?

Some franchise gyms require that you purchase a "special 'membership in order to attend all available facilities.

Choosing the right gym tip # 10

Payment plan

Find out how the payment plan works. Sometimes, it's much cheaper to pay the entire year off in one shot rather than make monthly payments, but it's up to you to figure out which option is best for you.

Also, inquire about the gym's cancellation or delay policy. Some gyms will give you a partial refund and allow you to put your membership on hold if you want to go on vacation.

Before you commit yourself to the gym for a year, however, ask for a complimentary pass so that you can experience what the gym is like firsthand.

Choose the right gym

As you can see, there is a lot of ground to cover when you're hunting for the perfect gym, but with a little effort and a lot of questions, you can find yourself the perfect place to workout.

Work it out.

Ten Tips For Creating Zumba Routines That Are Easy to Follow

Fitness instructors often have to be choreographers if they create their own routines. A dance-fitness instructor has to be skilled in creating routines that are fun, rhythmical, and effective and that can be easily learned by students. Zumba instructors also have to incorporate non-verbal cueing into the equation. Here are ten tips on how to choreograph easy to follow Zumba routines.

  1. Keep it simple. Use three to four steps and put them in a pattern. Repeat this pattern throughout the song.
  2. Be creative when repeating steps. For example, you can repeat a step with different arm movements. You can also do the same step but turn it as you do it so that you face four corners of the room.
  3. Start your routines with an introduction by marking the rhythm for the first eight to sixteen counts. This way students can feel the rhythm and they can all start on the same beat.
  4. Use eight-count phrasing. Design your choreography so that you do the same movement in eight to sixteen counts, matching the phrasing in the music.
  5. Repeat the chorus. Each time the chorus is played try to do the same exact pattern of movement. Whenever the class hears the chorus they will know exactly what steps to do.
  6. Match movement to the lyrics of the song. For example, if the music says to raise your hands then add that to the choreography.
  7. Use clear transitions. Give students an indication that a new step will be coming by using transitional steps such as marching before beginning a new pattern.
  8. Use a familiar song. When you use popular music most people will already be familiar with the rhythm and phrasing of the song, and so they will be more comfortable learning your steps.
  9. Use non-verbal cues to direct students. For example, use hand movements to direct students to go to the right, to the left or to stop.
  10. End it on a fun beat. Use music that ends on a note in the music rather than fades out. You can use this beat to end your routine with a strong finish!

Regular Sessions in Cardiovascular Exercises

Regular sessions in the cardiovascular area improve the health of your heart and lungs. It also helps your heart and lungs to function properly; therefore it is called as "cardio."

Cardiovascular exercise promotes loss of body fat. Reducing the level of appetite in many individuals is useful. For people with diabetes who have well-controlled blood sugar levels in their veins, cardiovascular exercise is good for them. There are numerous of cardiovascular exercises that you can include in your daily schedule. Examples of the most well-liked cardiovascular training include Running, Biking, Cycling, Skipping, Aerobics, Walking, Jogging, Kickboxing, Swimming, and Team Sports.

Simple tips on cardiovascular exercise:

1. Decide Your Objectives: Why would you like to fuse cardiovascular exercise into your schedule? Are you looking for endurance? Want to run around with your kids without getting winded? Do you want to lose body fat and show off those muscles? Are you interested in cardiovascular fitness for health reasons? For heart health and to get lean, you do not need steady state cardio! However, if endurance is your goal, then you shall want to incorporate some of this into your week.

2. Pick Something You Enjoy: Explore your options for cardiovascular activities. Whether you prefer to be in a gym, at home or out-of-doors, there are plenty of choices for cardiovascular training. I enjoy being outside. What do you enjoy? Jumping rope? Sprints? Biking? Rowing? Elliptical? You will probably adhere to your workouts if you enjoy them.

3. Use Interval Training: Incorporate intervals into your training by alternating between low and high radiance throughout your workout. For example, you might sprint for 1 minute followed by a moment of walking. Do this five times each for a total of 10 minutes of interval training. Beginners alternate between striking and at a average pace. Add a 5-minute warm-up and 5 minutes cool down to complete your cardiovascular workout in 20 minutes with better results than your hour of steady state cardio!

4. Record Your Workouts: Keep track of your workouts so you can see what you accomplished. Use a notebook or create a file on your computer or phone. Tracking your progress is an essential step in achieving success.

5. Strength Training: Always do your cardiovascular workout following your strength work. It maximizes fat burn. For best results, incorporate full body circuit work as part of your strength training. Limiting rest between sets and moving quickly from exercise to exercise increases your heart rate as you build muscle. Combine strength training, cardiovascular work, and nutrition for optimal health.

6. Healthy Eating: Nutrition is the final component in achieving your fitness goals and the most important. Not only does food provide us with valuable nutrients and the fuel we need to survive, but the way we eat is also 90% of reaching our body composition goals. Use common sense when making food choices. Eat as cleanly as possible choosing from whole foods; ie whole grains, lean meats, poultry and fish, nuts, nut butter, and organic oils, as well as organic fruits and vegetables. Keep a food diary so you can see what is working and where you have to change your food intake to meet your objectives.

Benefits of cardiovascular exercise are:

There are numerous recommendations on health benefits of cardiovascular exercise. In addition to improving the health of your heart, regular cardiovascular exercise can help reduce saturated fats, pulmonary function and improve the development of bones and muscles. It also contributes to solving the problem of depression.

It is necessary to adequately plan for cardiovascular exercise so that all muscles and body functions can receive the benefits of extensive training. Plan your schedule for at least 30 to 60 minutes each day. Regular exercise will make your cardiovascular system stronger.

Cardio helps to improve the level of endorphins in the body. These chemicals make us feel good, energetic and lively. Even just twenty minutes of training can lead to an increase in long-term mood. Thus, it is possible to see that people choose to exercise early in the morning. Cardiovascular Exercise releases endorphins in the brain that can give you a natural stimulant, also known as high "corridor" "Cardio also helps with depression and stress decreases while increasing self-esteem.

The positive relationship between cardio and mood can improve sleep, although it is more than that. Cardiovascular exercise, especially in the afternoon or early evening makes body temperature to rises above normal. Over the next hour, before sleeping, body temperature decreases slowly. Keep in mind, however; that cardiovascular exercise stimulates the muscles, brain, and heart, and it can prevent sleep if too close to bedtime can.

The best cardio workout

The best cardio workout has to be one that forces your heart into a workout. Yes, the heart is a muscle, and it needs to be worked out. Aside from the function of training your heart to maintain health, the best cardiovascular workout should help you burn calories, which is needed to lose weight and burn fat. More accurate, it helps you to burn off that excess fat that is not only clogging your veins and decreasing your health but also covering and hiding all the precious muscles you have worked and built.

So the best cardio workout has to include a proper diet. Not dieting but rather healthy eating. Working out with the right intensity and watching your meals. Avoiding fats and sugary food, eating small and consistent meals.

Cardiovascular workouts do not have to be long and tedious. They should be short and exciting as you add interval training and circuit work into your program.

Practical, But Effective Muscle Building Tips For Fat Guys

What are the best muscle building tips for fat guys? In this case, you'll have to look for ways to lose fat and build muscle. But is it possible for the body to go through the process of "loss" and "gain" at the same time? Yes, it is possible. Note these awesome muscle building tips for fat guys.

If you want to have a buff-looking and attractive body, one of the best ways to do so is to lose fat and gain muscle. This fat loss and gain muscle process should happen at the same time. It's actually a matter of knowing how much calories you need to consume along with the most effective muscle building workouts, among others. Do the right strategies and you'll find that it is possible for you to sport a lean and ripped physique. You can be a total knock out of a guy by saying goodbye to fat and hello to muscles.

How to lose fat and gain muscle:

  1. Restrict your calorie intake and combine it with strength training.
  2. Practice calorie cycling wherein you re-feed yourself with higher intake of calories on specific days of the week.
  3. Steer clear of doing cardio exercises because they cause a muscular breakdown, consequently giving you a "skinny-fat" look.

How many calories do you need to consume to lose fat and gain muscle? A recent study was conducted pertaining to this wherein a slow reduction fat loss program vs. fat reduction weight loss program process was undertaken. Calorie intake was reduced by 20% in the slow fat reduction group while the fast fat reduction group increased their calorie consumption by 30%. Both of these involved groups did lose fat, however the participants that experienced fat loss and muscle gain at the same time belonged to the slow fat reduction group. This study has therefore proved that if you cut back too much on your calorie intake on your diet, you won't be able to gain muscles. If, for example, you're consuming 2,000 calories a day, you should safely decrease this number by 20%, and that would be 1,600 calories per day. Eating less than this required calorie count would hamper your muscle-gaining goals.

In a fat-loss muscle gain program, the ideal weight loss per week should be 0.07% (of your body weight) per week. This isn't as slow as you might think because along with your weight loss, you're losing fat as well.

In another recent review, bodybuilders preparing for a bodybuilding show was analyzed in terms of the most effective techniques for losing fat and building muscles. The final weeks leading to the actual body building show were particularly strenuous. You'll have to work hard to maintain the muscles you've built while simultaneously burning fat. The review showed that bodybuilders who excessively did cardio aerobics and restricted their calories intake lost more muscles than bodybuilders who strictly practiced calorie restriction without unwarranted aerobic-cardio exercises. How did this happen? It's basically because aerobic-cardio exercises are "catabolic". It causes an easy break down of muscles. Calorie restriction together with too much cardio aerobic exercise is thus a bad idea if you want to lose fat and build muscles.

To sum up the best muscle building tips for fat guys:

  • Lift sufficiently heavy weights so that you'll build muscles.
  • Avoid doing excessive cardio aerobic exercises
  • Reduce your calorie intake by 20%
  • Aim for 0.7% weight loss every week.

These, along with the coaching of your fitness trainer for the most effective workouts and supplementation are the best muscle building tips for fat guys.

LISS Cardio – 3 Tips on LISS Cardio

LISS cardio is the exercise you need to get shredded! I’m sure you all have heard of HIIT cardio: High Intensity Interval Training. Well LISS is the opposite end of the spectrum: Low Intensity Steady State.

You may be asking yourself why you would want to do LISS cardio. The answer is simple! To preserve that lean muscle mass you have worked so hard to develop!! This type of cardio essentially bypasses the body using carbohydrates as fuel and instead uses fat.

1) The key to LISS cardio is to keep your heart rate between 65% and 75% of your maximum and to make sure the session last no longer than one hour. Of course you can do more than one session in a day but do not do them consecutively.

2) Examples of LISS cardio:

a. Take your dog for a walk! Perfect LISS cardio for you and great cardio for your dog! It’s a win-win for both of you!

b. Ride a stationary bike at 65 RPM

3) Do not eat anything before you do your cardio! I personally like to do mine right after I wake up and/or immediately after a resistance training workout. Your body will have already used its glycogen stores and long as the intensity is low it will immediately start using fat as energy!

You don’t always have to be jumping, kicking, punching, sweating buckets in order to burn fat. If we use a little bit of science, have faith and try something new you will be pleasantly surprised at the results. I recall when I started using LISS: it was like doing nothing. Fast forward several weeks and I achieved the best conditioning of my life!

It is little things like LISS cardio that will help you get that lean, ripped look you have been working so hard to achieve.