Gallon Martial
US $15.99
How To Build Muscle & Burn Fat
Is it possible to burn fat and build muscle at the same time? This is one of the most common and most disagreed upon topics in the industry. People will claim there are studies to support either answer. While it does take a certain amount of discipline, I do believe that it’s possible, as I have achieved it myself. Now it’s time to show you how you too can turn your body into a muscle building, fat burning machine.
Let’s start with food. There are certain foods that will aid in this process and others that will hinder it. The ones you will want to stay away from are obvious for the most part. Some examples are fast food, trans fats & hydrogenated oils, sugars of any kind unless they are in the form of a fruit, especially high fructose corn syrup, white flour, pork, beef unless it’s at least 90% lean, stay away from as much processed food as possible and also alcohol & soda, yes energy drinks count as soda.
Now on to the good stuff, what you can eat. The best foods are the ones that naturally boost your glutathione levels. Glutathione is the master amino acid and antioxidant. And the foods that boost it are asparagus, broccoli, avocado, spinach, raw egg, garlic and fresh unprocessed meat. Fruits & vegetables should be your main source of carbohydrates. Whole grains are great but make sure they are “real” whole grains. Meaning, stay away from the processed breads and go for grains like steal cut oats, quinoa and brown rice. Get your lean protein from natural or organic chicken breast, check the label and make sure the sodium is around 50mg otherwise it’s been injected and you should proceed with caution. Other protein sources are fish, such as salmon, halibut, sole, herring and tuna, bison meat is naturally leaner than beef, tofu, nuts & seeds, beans & other legumes and whey protein. You need to eat every 2-3 hours even if you’re not hungry. This will speed up your metabolism causing you to burn more fat and keep your calorie intake up which is needed to support new muscle growth.
The next step is to keep your muscles confused. They should always be guessing. When you do the same workouts with the same intensity in the same order on the same days your body gets used to it and gets bored, as should you. When your body gets bored it stops responding which means the muscles will stop growing. Introduce new exercises, tempos, rep ranges and sets constantly. If all you ever use is dumbbells & a piece of cardio equipment try getting back to the fundamentals with pushups & pull-ups in different variations and do some plyometrics to give your legs a shock. Yoga or pilates would be another recommendation. No more than once or twice per week however. When you stretch your muscles you recover faster and become stronger, both equate to gaining more muscle. As for cardio, take a kick boxing class or get a workout dvd with some martial arts like kenpo. This way you can do this at home and save yourself the public embarrassment if you’ve never tried it before. And it should always be extremely intense and focused! You’ll also want to work out in a circuit fashion where you’re going from one exercise to the next and not resting more than about 30-60 seconds between exercises. This will keep your heart rate up and keep you burning fat.
Creatine, glutamine, water and sleep are the final pieces to the puzzle. Creatine & glutamine are natural substances found in the body. Creatine is the most studied supplement in the industry. It has not shown to have any side affects and is safe to use as directed. You want creatine monohydrate and glutamine both in a powdered form. Creatine will increase your strength and both will help aid in recovery. The stronger you are the more you lift, the more you lift the more your muscles tear, the faster you can repair those tears the faster your muscles with grow.
More than half of your body is comprised of water. You need to consume anywhere from 3 liters to a gallon of water per day when exercising intensely. Pay attention to the color of your urine. It should be virtually clear otherwise you are dehydrated.
When you sleep is the only time your body can truly recover from the stressors of the day, both physically and mentally. If you don’t allow your body adequate time to rest and recover there will be hell to pay and you probably don’t want that bill. In addition to your muscles not growing fully and causing you to store more fat, it can also increase your risk of debilitating diseases like anxiety, depression, a.d.d., high blood pressure and diabetes. None of which are what your going for I’m sure. If you’re a teenager you need about 10 hours per night. An adult, especially one on an intense training regimen, needs around 9 hours per night and, as a bonus, a 15 minute nap in the middle of the day if possible.
About the Author
Brian Stewart is a Nutrition Coach, Certified Personal Trainer and a Team Beach Body, Independent Health & Fitness Coach. He holds a degree from the Institute for Integrative Nutrition in New York City and a CPT Certification from the National Academy of Sports Medicine.
Working with clients all over the country, via internet and phone, he is able to provide cutting edge in-home workout programs, individualized meal plans, high quality supplements and coaching support right in the comfort and convenience of your own home.
Your next step: You can learn more about Brian, receive a Risk Free 90-Day Money-Back Guarantee on the best selling P90X workout program and 30-Day Money-Back Guarantee on supplements by visiting: http://www.ExtremeBodyHealthClub.com
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