If you’re trying to lean down and lose fat, the combo of high-intensity workouts and low-carb eating is your best bet.
High-intensity workouts are way more efficient at burning calories and building muscle than steady-state cardio (think biking or running at the same moderate pace for a set period of time).
BuzzFeed Life asked Matheny to create a 20-minute high-intensity fat-burning workout that you can do anywhere (with a few minutes added to the front and end for warm-up and cool-down).
The body will preferentially use this sugar as fuel during the workout and NOT dip into your fat reserves for energy. A recent study [1] looked into where the body will get its energy from during training when different foods are consumed beforehand.
Basically a low GI meal is better than a high GI meal for forcing the body to burn body fat for energy.
That is, when fructose was added to the low GI meal, the body utilized sugar for fuel instead of body fat, just like with the high GI meal. It should be noted that the exercise performed was 1 hour of brisk waking (moderate intensity). Additionally, the specific muscle(s) worked will use its stored glycogen for any sugar it requires. There is no need whatsoever to be consuming high glycemmic carbs (and in particular fructose) prior to a workout. Can I give you my free muscle-building workout?Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).
I’ve been keeping to a low GL diet the last few weeks (basically your GLAD diet) and not taking any high GI carbs before workouts. However, primary substrate in HIT used for energy is from creatine phosphate stores in muscles. MuscleHack is simply one of the BEST sites on the net for free tips on how to gain muscle fast and lose fat. Do 10 reps. Make sure to keep your torso still while raising your arms and legs off the floor as high as you can. Make sure you take time to ease out of the workout and get in some stretches. Here are 10 that will leave you feeling great.
Keeping your height-to-waist ratio to at least 2:1 can increase your life expectancy by lowering your risk for inflammation issues, diabetes, heart disease, or stroke.
To burn a ton of calories, choose big exercises that skyrocket your heart beat and leave you panting for breath. Then strap on a heart rate monitor and perform an exercise until you reach your max heart rate number. I’ve found that two 2-minute rounds of work has a positive impact on heart rate, body temperature, and breathing without greatly hindering your strength or power later in the workout.
If you feel your arm start to wobble or your core start the shift, you’ve lost integrity.


By logging in, you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. Much research has been done into the seemingly impossible task of "spot reduction" of body fat.
While experts have claimed that there's no way to "spot reduce" where you're able to take of the fat, recent studies are showing that it may in fact be possible.
For example, scientists have studied exactly WHERE fat is burned from in order to fuel certain activities.
It seems that there may be a unique connection where the fat cells in the location of the muscles being exercised may actually provide the bulk of the long term fuel for your training. It also supports my theory (and again, this is ONLY my theory!) that your MIND-MUSCLE CONNECTION plays a STRONG role in how much, and WHERE you can burn fat.
Sure, you can get your panties all in a wad while you preach to me about how HIGH intensity is better, but I lay out the FACTS in my book and the men and women who have used CTF know the real deal. And so it goes on, switching back and forth between an abs exercise and low intensity cardio. As you can see, we slowly decrease the intensity of the abs exercise choices with each set as you get closer to the end of your workout.
But in essence, by training your abs throughout your cardio session, you send a "message" to your body WHERE you want all that fat-burning cardio to do most of it's work. You may think I'm crazy, but give it a try and see if it doesn't make a difference in where your measurements start reflecting results!
And to boil a bunch of complicated science into a simple concept, when you eat a lot of carbs, that’s what your body uses as energy during a workout. You start with Circuit 1, and you do as many rounds of that circuit as you can in 10 minutes (as many rounds as possible, otherwise known as AMRAP).
If you want to challenge yourself, you can take an ‘active rest’: do one minute of low-intensity jumping jacks, and get some water before starting Circuit 2.
This glycogen comes from a carb-up period on a carb cycling diet like MANS or from the carbs in my GLAD diet.
I’m very keen to partake in Jacked n Ripped, I was just wondering if you could tell me the date of the next intake. You are going to love your fast gains on THT :)Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). No reproduction, transmission or display is permitted without the written permissions of Rodale Inc.
My picks: kettlebell swings, goblet squats, burpees, and any move that makes you quickly move up and down, and back and forth.


It’s a great way to get instant feedback, and to figure out when you should push harder and faster, and when you should slow down.
Sure, you could kill yourself with something like car pushes, but a loaded carry is a repeatable, moderate finisher that forces every muscle to work in unison for a long time.
First, if you have my best-selling Combat The Fat" program, you know that I'm a HUGE supporter of LOW intensity cardio as a fat-burner. For this exercise session, you'll do a quick, low effort warmup of about 5 minutes on a treadmill, bike, or other exercise equipment. Now, go and do a 10 minute LOW INTENSITY cardio activity that uses primarily either an upper body or lower body movement (e.g. When 10 minutes are up, do one set of HANGING LEG RAISES (with your legs straight) to failure and then go on to your 2nd 10-minute bout of low intensity cardio using the opposite area of your body as your last set. Now YOU can have the lean, sexy body you've always wanted by using the same exact strategies used by the MEN AND WOMEN of the world's finest military units!
I’m a naturally slim guy who just had a little fat pad over the abs, which is now almost completely gone. He says, “I believe that THT training is the single best way to train for size and strength gains.
My favorite way to do this: combine total-body strength movements, short bouts of cardio, and loaded carries together in a circuit. Re: high GI carbs, I still have some dextrose (20-30 g) with my post workout shake, but not lots. What I have read points out that training fasted makes the muscles stress more, having as a result more need to grow and release of GH. Also for activities in higher intensities (~HR 110-170), where a mix of fat and glycogen stores are being used. The main benefit of HIT is in the initiation of a signaling cascade to prevent muscle catabolism IMO. For example, I usually have one squeezed lemon in a cup of warm water, then my protein shake (ISO-100) into which I add a good helping of egg whites and a some flaxseed oil. Pre-workout ingestion of carbs shift substrate utilization even further to glucose – also makes sense. Once you can’t hold the weight in that position, switch hands and start from the beginning. Immediately after training I take a protein shake to which I add some BCAA supplement powder. Within an hour of training I usually have an oat milk cappuccino, 220 gram rump steak and either salad or green veges.



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