After a few months of shedding the pounds of lard in my attempt to build lean muscle I found that there was one animal that served as the source of inspiration for fat loss – the fish. Whilst eating too much saturated fat found in milk, cheese, butter and other animal products can lead to unhealthy weight gain and a less than toned body, eating ‘good’ fats can have a positive effect on your body and lead to decreased cholesterol. Boozey beverages are packed full of extra calories which will lead to weight gain and the infamously disgusting ‘beer belly’.
1 can of coke alone contains 39g of sugar which is the equivalent of 12 teaspoons of sugar. Having said this, it is of course extremely important to keep your body hydrated, so make sure you drink plenty of water regularly.
Water is a little bland and boring to drink so why not try one of the following ways to add a twist of flavour every now and again?
So you’ve made the decision that you want to reduce your overall body fat percentage, you’ve eliminated bad fats, stopped boozing every weekend and swam until you feel sick and now it’s time to measure your success. With your photos taken it’s time to get scientific and to start measuring your body fat percentage. During college football, I was involved in head-on collisions almost every play, which eventually caught up to me. In May 2007, I underwent a three-hour neck fusion surgery that permanently placed four screws and a titanium plate in my vertebrae. Since I've been healthy, I've fulfilled many long-term goalsa€”competing in a natural bodybuilding show, attaining my personal training certificates, and winning a body transformation contest. I take supplements and vitamins to make sure my body gets everything it can't from my diet and to provide high energy levels. Prior to my injury, I exhausted myself beyond reasonable boundariesa€”those days needed to end. I also like the updated Facebook page, which helps me stay up to date on the latest articles. At the beginning of the Lean Body Challenge my fitness goals were directly aligned with my life goals a€“ to be happy, healthy, loving, gracious, generous, and most important live MY life to its fullest capacity. I am so thankful for participating in the challenge because it has helped me discover who I am and to start MY life.
From the beginning of my challenge, I was clear on what I wanted to achieve, my goal as I said before was to be a figure competitor, to achieve that I knew my supplementation, nutrition and training were going to need to be on point as the standard at figure competitions is now amazing. I bulk cooked and shopped for all my food, and I essentially did the same with my supplements. I didn't want to be in a position where I could run out of my favourites like the Carbwatchers Lean Body meal replacement or the Lean Body on the Go Shakes, I was meticulously organized with my supplements and that ensured If I was in a rush or life's daily stresses took over that I always had a nutritious meal at hand even if I didn't have time to cook.
Carbwatchers Lean Body was a staple because it's extremely low in sugar with only 12 grams of carbs and just 240 calories, I was really focussed on fat loss and gaining lean muscle , so Carbwatchers perfectly matched my requirements and I loved the Chocolate ice cream, strawberry flavor was my second favourite.
That way, It didn't matter whether I was shooting out the door, driving back from the gym, trying to juggle work commitments, I knew I could just twist the lid and get a nutritious liquid meal in seconds, 25 grams of protein and packed with vitamins, ideal meal replacement when you're up against it time wise or out of the house. I also went through a lot of the Lean Body Cookie Rolls because they felt like a treat meal. Sometimes I would microwave them for 20 seconds or so or sometimes just put them on the car dashboard and let the sun heat them up, hard to beat the chocolate chip or raspberry cheesecake flavors, if you often crave a treat, Cookie Rolls are the answer whilst still being able to stick to your diet plan for the day.
When I was lacking energy, Super Charge Xtreme came in handy, you can take 2 scoops , but one was just right for me and it made a tub last 50 workouts, so it's incredible value. I tended to take it just before I left for the gym, by the time I reached the gym 20 minutes later I was raring to go, huge instant energy boost and increased focus in the gym.
As one of my primary goals was to look after my health, I took and will always take EFA lean gold, if you look into the studies on essential fatty acids, the benefits are so impressive, my whole family takes them, so many life long fantastic health benefits and when you're exercising so hard so often the added benefit of joint lubrication is very welcome indeed. That pretty much wraps up my supplement protocol, I kept it simple and everything I took was chosen to help me achieve my goals, burn fat, have more energy, retain and build lean muscle tissue and look after my health and joints. Ladies, you can walk the fine line between increasing muscle tissue while reducing body fat.
Bodybuilding and fitness articles geared toward men often say you need to bulk up when you want to increase muscle tissue. Adding muscle while burning fat is a tricky proposition; you have to eat enough to feed muscle growth while making smart nutrition choices to help your body preferentially tap into fat stores over muscle tissue. Here are my six most effective tricks to help you walk the fine line between muscle building and fat loss. Getting in plenty of protein, spread fairly evenly throughout the day, helps protect your muscle tissue from breakdown. Before you freak out, that's only 1,200 or so calories, a far cry from your daily total under the plan I lay out below.
Furthermore, a high-protein diet has been shown to positively impact the number of calories you burn throughout the day. Spending time doing endless circuit training using light weight for high reps isn't the best recipe for muscle gain. You can still incorporate higher-rep training, but it should be with a weight that is challenging to complete 15-20 reps with. Consume most of your carbs when they benefit you the most: two hours before your workout and right after your workout.
A good starting place is to aim for 1.5 grams of carbs per pound of body weight throughout the day (or 1 gram per pound if you're overweight).
Examples of healthy fats include salmon, sardines, walnuts, flax, chia seeds, macadamia nuts, avocado, olive oil, hemp oil, egg yolks, and coconut oil.
To walk the fine line of building muscle while burning fat, it's imperative you find your caloric "sweet spot." You need to eat enough calories to fuel muscle building while encouraging release of fat from storage. One of the biggest mistakes people make when they're trying to burn body fat is performing lengthy sessions of steady-state cardio. After a warm-up of 3-5 minutes, perform your first interval by going all-out for 60 seconds. I am so sick of seeing this myth regurgitated in fitness magazines and from personal trainers. I KNOW from my own experience in training MMA athletes, footballers, rugby players and non-athletes that when you blend the RIGHT fat burning methods with the RIGHT muscle-building principles you will sculpt a lean, ripped, athletic body. Plus, it’s well known that muscle is the biggest energy-burning tissue in the body – therefore the more you stimulate your muscles, the more fat is burned. Use these 3 principles – proven by scientific studies – to build lean muscle and melt fat fast.
I applied this rule to fitness training and realized that the exercises that will put slabs of lean muscle on your body AND burn fat simultaneously were athletic-based exercises such as squats, deadlifts, Olympic lifts and pull ups.
Frequency of training is a vital key in muscle growth – repeated stimulus for each muscle group.
If you start to train your back, chest, shoulders, arms, legs and stomach 6 times per week while your friends only stimulate those muscle groups about twice per week your results will skyrocket past theirs and they’ll be left scratching their heads as to how you are getting stronger, faster and leaner so quickly. Another reason that shorter, more frequent sessions are more effective is that if you train for a full hour, then by the 30-minute period you’d likely be tired, and every exercise you do in that second half would be at a lowered performance level. However, with shorter sessions, you will feel FRESH each time and you can put 100% of your energy, effort and FOCUS into the exercises and get a rock-solid 30 minute workout. You can download my free 21-day training & eating blueprint that I used to get in shape FAST for the summer by Clicking Here. Up until now you’ve been led to believe that to build muscle you need to lift an insane volume of weights and spend at least an hour in the gym each day. A HUGE piece of the puzzle when it comes to gaining lean muscle and burning fat at the same time is what’s known as ‘muscle recruitment’. One of the reasons power athletes develop slabs of ripped muscle and shed body fat so quickly is due to not just what exercises they use – but also by HOW they perform them. Apart from stimulating more muscle fibers at each workout (which leads to faster muscle growth), ‘Power Reps’ will also switch your body from ‘fat-storing’ mode into ‘fat-burning’ mode. Studies show that after each workout performed with Power Reps, your body re-directs the flow of nutrients in your body.
If you study how top athletes and even top Hollywood actors such as Hugh Jackman, Dwayne Johnson and Chris Evans (Captain America) train, you’ll see that they combine the elements of Strength Training, Power Training, Athleticism and Metabolic Fat Loss into EVERY session. That’s one of the Principles right there – to blend and synergize your workout to kill several birds with one stone. For Strength Training days, your aim is to develop lean muscle mass by lifting heavy weights for lower repetitions (below 8) to get brutally strong.
But, to MAXIMIZE your lean muscle growth you also need some (but not too many!) higher-repetition sets too. For the Power & Athleticism Training Days you should be lifting fairly heavy weights explosively with the scientifically-proven ‘Power Reps’ method. Even if you don’t play a sport, it’s important to train like an athlete as this will help your joints become more mobile and injury-resistant.


With better overall athleticism and agility you will keep body fat levels low, and be able to perform the strength and power exercises more effectively and reduce the risk of injury. To perform the ‘Power Reps’ method simply explosively lift every repetition as if it was a rocket launch.
This approach will keep you fresh and you’ll find you may even get more and more energy as the session goes on (as the power-based approach ‘wakes up’ your central nervous system). To really get shredded, perform Metabolic Fat Loss Training Days in place of traditional cardio.
I started using these high-intensity cardio conditioning workouts with athletes such as mixed martial artists and rugby players.
As such, I made some modifications to the workouts to make them more suitable for general training clients and non-athletes and this Metabolic training has been the foundation of my rapid-fat loss programs ever since. The Metabolic Fat Loss workouts all started when I came across some scientific research papers from Dr Tremblay et al.
The results were shocking – the test subjects performing high intensity cardio (like sprints in fast bursts) burned 9 times more fat than the test subjects who performed low-intensity cardio (such as long-distance jogging, or slow aerobic exercise for an hour). What’s more – the high-intensity group lost all that fat and only spent HALF of the time exercising.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
This study showed that high-intensity cardio training with short rest periods also boosted your metabolic rate for up to 38 hours FOLLOWING a workout. Yes, that means that your metabolism will be increased and your body can keep burning fat over the next 2 days each time you perform a Metabolic Fat Loss sessions.
I took this approach one step further – I wanted rapid fat loss but also wanted my clients to keep their strength and power levels up at the same time. From body-weight circuits to unique back-to-back weight lifting routines, my ‘Loaded Endurance’ sessions turned the guys I trained into ripped, lean athletic alpha males faster than anything I’d ever seen. Perform these exercises with an empty barbell or very light dumbbells and treat them more like a ‘warm up’ routine.
There are 2 things you need to do to start building lean, ripped muscle & shedding body fat at the same time. START adapting your training to create a simultaneous muscle building and fat-melting environment in your body.
Kodjo is a home fitness enthusiast who believes the average person can get and stay in shape right in the comfort of their home. This site is intended has hundreds of workout videos featuring superset workout routines as well as other standalone workout exercises designed to get you in the best shape of your life.
Watch your nutrition as well, it's a big part of the quest to getting in shape and developing a beach body.
NATUREBOX HEALTHY DELICIOUS SNACKS NatureBox focuses on sourcing delicious, healthy snacks and sends them to you monthly.
GYMBOSS INTERVAL TIMEREver since I discovered the power and effectiveness of interval training, I rarely conduct my workout routines without my Gymboss Interval Timer. The information on this Blog reflects my own opinions and is not a replacement for medical advice.
Using the fish as your inspiration you can change the way you live and shed a load of fat in just a few weeks.
Sources of good fats include omega-3 packed fishes such as salmon and mackerel which should become a key staple of your new lifestyle. But it’s not just alcoholic drinks that will leave you looking like Lindsay Lohan’s inflatable brother; sugary soft drinks are equally to blame.
It uses all of the major muscle groups and it places vigorous demands on your heart and lungs. The photograph must be a complete 360 degree photograph to show up all your flaws so you’ll either need to use a timer setting on the camera or get a close friend to do you the ultimate favour. Your best bet is to head to either your local gym or to get a health check performed by your GP.
For men, you should be aiming to be around the 10% mark or under if you’re looking for a lean physique so if you’re anything over this then you should probably get your trotters into gear and increase your cardio.
After school, you could find me on the gridiron as a middle linebacker, the wrestling mat, or pumping iron to bring my athletic skills to the next level. My first thought going into surgery was, How fast can I be back and what sacrifices will I need to make? In 2012, I entered Labrada Nutrition's Lean Body Challenge and took first place in my division.
While recovering from my neck injury, I read fitness books and magazines, which helped culminate my knowledge for my comeback.
There were days that I was tired and exhausted, but those were the days I pushed harder and visualized the peak of the mountain.
Suffering an injury of the magnitude that I did made me watch for signs of soreness and discomfort. BodySpace is another great tool, which allows me to keep training logs, workout stats, and a photo gallery.
I wanted to get into the best shape of my life and get one step closer to my goal of being a figure competitor. I dedicated myself in every way to this challenge - through my diet, workout program and the Labrada supplements I transformed my body. Lean Pro 8 provides 8 different proteins that supply a time-released flow of amino acids that support nitrogen retention levels for optimal muscle growth.
Kre-Alkalyn increases ATP stores in the muscle that results in increasing muscle size and strength. Hica-Max helps me recover faster after the workout so I will be ready for the next session. Whether you are trying to gain muscle, burn unwanted bodyfat, or compete for a sport, Labrada Nutrition has a supplement for you! Consider increasing your daily protein to 1.5 or even 2 grams of protein per pound of body weight. When amino acids are floating around in your system, your body senses that it doesn't need to break down muscle tissue to harvest them.
Plus, recent research has shown that eating five times the current daily protein recommendation (0.
Instead, focus on integrating compound movements, such as squats, deadlifts, presses, and rows. Yeah, you've got to cut carbs—not completely, but to a point where they're efficiently used. As a result, not only do they lose weight, but they begin losing their hair, as well as their once-beautiful skin and nails.
This works for burning calories, but it can also spin you into a caloric deficit where your body begins to preferentially burn muscle tissue over body fat.
Then allow yourself to recover by backing off until your heart rate returns to a comfortable rate, which should take 2-4 minutes.
So many times I’ve heard that “you can’t build muscle and burn fat at the same time” – and its complete rubbish. More fat burning keeps you lean, ripped, and improves your ability to build MORE muscle – it’s a continuous, positive cycle – NOT two separate things.
And because you’ll be using ONLY the very best, top 20% of exercises known to man, your workout time is cut considerably – whilst you actually get BETTER results.
Therefore start cutting your sessions down to no longer than 30 – 40 minutes, and start training at least 4-5 days a week.
Think about it – if you wanted to learn to get good at playing a sport or a musical instrument, the best way to get good would be to practice almost every day.
Plus, as another bonus, you won’t be so drained after each workout, making your recovery for the next workout happen more easily. Now you know that building a ripped, athletic body is NOT about going for longer – it’s about going harder, then resting, recovering and eating healthy foods so your body grows back fitter and more powerful than before. Unfortunately, most training programs don’t talk about this cutting-edge training principle.
If you’ve been following a typical bodybuilders routine or following a ‘tempo’ based training (“3 seconds lifting, 2 seconds pause, 3 seconds to lower the weight”, or something similar to that) then you’ve been MISSING OUT on some major muscle growth and fat loss. Basically, after ‘powering up’ your body, the food you eat is transported directly to your muscle cells, where the nutrients are used for energy and to repair your muscles, making them bigger and stronger. This process occurs AFTER the workout session, meaning your body is feeding and growing your muscles and keeping fat storage at a minimum even when you’re not working out.
Dividing your workout up into ‘cardio’ and ‘weights’ is quite unnatural and produces poor results.


These sessions give you the perfect blend of mixed sets and repetitions, and also include a number of highly effective body-weight exercises – just to get you even more ripped.
Lifting heavy also makes the muscle more dense and firm, giving you a sharper, angular appearance to your physique.
This will make your body fast and explosive whilst re-directing the nutrients in your body away from fat cells and instead into muscle cells for energy and repair. In addition to developing muscle mass, in order to keep body fat levels low and keep the ripped and defined appearance that makes women go wild, you have to include some high-intensity metabolic conditioning. It got them into incredible physical shape but what we didn’t expect was just how much fat just literally MELTED off their bodies after doing these workouts. That’s right – the low-intensity group trained for 1 hour per day, whilst the high-intensity group trained for just 20 minutes – yet working out for 20 minutes burned 9 times more fat. So, we decided to experiment with high-intensity WEIGHTED cardio training – or ‘cardio with weights’. This is a lighter workout that is designed to help your muscles recover from the more intense workouts by promoting blood flow and nutrients around the body. It’s just to get blood flowing so more nutrients are delivered around your body, as well as wake up your central nervous system and keep metabolism activated. No more bodybuilding magazine workouts, and no more long, slow cardio that can make you store fat and get hurt. DO NOT perform any grinding, slow reps, and avoid muscular failure at all costs in order to protect from CNS fatigue.
Also, include exercises that develop power and athleticism to the mix, and top off with the right amount of ‘weighted cardio’  fat loss training for your desired goal.
He is the author of the 21-Day Emergency Muscle Building Blueprint – a unique workout & diet plan he used to gain 6lbs of muscle in just 21 days. There is no more excuse for people who do not have a gym membership; all your workout can now be done at home, bootcamp style. In fact, nutrition is a critical part of the fitness equation and you cannot attain your goal of losing weight and getting fit without proper nutrition. Needless to say that when you do fancy a tipple or a soft drink you should always consider what’s in the drink as you could be inadvertently consuming a truck load of sugar without realising. Yes, this sounds a lot but if you’re working out, you’ll probably drink lots during and post-workout so getting to 2 litres will actually be a lot easier than you think.
To increase fat-burning, try swimming different strokes and at various intervals to keep your cardiovascular system hard at work. Wear clothes if you must, but nothing more than a small pair of man-panties so you can get a proper look at what’s going on. They will use the latest technologies to assess your body fat percentages which means you won’t have to rely on tweezers, fingers or cupping of the manboobs to assess your body fat percentages. After graduating high school, I received the 2005 Regional Defensive Player of the Year award as the area's top middle linebacker and a scholarship to play college football.
I can confidently say that I'm happier, healthier, and mentally stronger than ever with no signs of slowing down.
I created a scrapbook to leverage tips and ideas and watched inspirational videos: Pumping Iron, Bill Phillips' Body of Work, John Cena's workouts, and YouTube clips of my favorite bodybuilders and athletes.
I saw the challenge as the perfect opportunity to help me to come closer to reaching these goals. I have confidence that I have never known, energy that I have never felt, opportunities that I never imagined and a future so exciting I cana€™t wait for it to come. Melted chocolate whilst getting in 25 grams of protein, low fat , low calorie , low carbohydrate, absolutely perfect. To maximize my recommendations, perform a combination of resistance training and high-intensity cardio as well. These moves allow you to lift the most weight and stimulate the most total muscle mass possible, which is why they should be the foundation of each workout.
Many of us have a real problem when it comes to tackling this, which is why the obesity epidemic is worsening as you read this.
Fats play an integral role in maintaining optimal cell structure and hormone levels, each of which are crucial for supporting a muscle-building environment. Make sure you include a variety of sources to reap the many benefits various types of fat (omega-3s and 6s, monounsaturated and saturated fats) have to offer.
A woman who is going all-out in the gym needs the proper balance of macronutrients and enough calories to fuel her efforts to build muscle and lose fat. The short sessions allow you more energy to train every day (whereas if you were training for 1 – 2 hours per day like most guys do) then a 6-day per week program would burn you out quickly.
This means that every repetition is performed explosively – like a rocket launch, and then lowered under control.
Instead, train the body in the way it’s designed with full body movements that produce athleticism, agility, muscle and a faster metabolism to burn more fat. The Strength Training sessions will force your body to become stronger over the weeks so you can lift more and more weight – leaving your body NO CHOICE but to adapt by growing stronger and denser. When you feel your rep speed start to slow down it’s time to end the set and save your energy so you don’t get burned out. This will make you feel a lot more alert, and your muscles should start feeling better and fresher for your next intense session. Check out our drinks recipes for some alternatives to alcoholic drinks and some fresh soft drinks with less refined sugar than the traditional ones. Water weights can also be introduced to add more resistance and to challenge your upper body. In addition, I'd also like to pursue a career in personal training and serve as a mentor for anyone looking to get into health and fitness. I felt the challenge would give me the support and structure I needed to succeed in my transformation which would be a great motivator for me.
Focus on increasing the weight you're able to use over time while aiming for 5-8 reps per set. The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review.
This approach is scientifically proven to use a higher percentage of fast-twitch muscle fibers with each repetition when compared with slower lifting speeds. Stick with exercises that are explosive such as squat jumps, push presses and Olympic lifts. If you choose to follow the Kodjoworkout Program without consulting your physician, you are doing so at your own risk.
Try to only eat carbohydrates as part of one meal a day and stick to complex carbs which release energy slowly such as beans and lentils when you do eat them to avoid spikes in blood sugar levels which can lead to fat gain.
For maximum fat-loss effects try swimming first thing in the morning before breakfast on an empty stomach. I consulted a surgeon who said one more hit could put me in a wheelchair due to a ruptured disk in my neck that fragmented into my spinal column. I love the Fiber Plex too because it gives me a longer feeling of satiety to stay full longer.
If I get a craving for something sweet, I can always pop a few tablets to satisfy the craving.
Throughout my 17 years of bodybuilding, I have refused to consume less than that on any diet. HIIT has been shown to preserve muscle mass, and even enhance fat use as fuel.4,5 That's a winning combination!
Several studies suggest that if you’re carrying a few extra pounds of fat, exercising on an empty stomach will force the body to use up its fat reserves in the absence of any energy from food sources.
Numerous friends and clients of mine use it and they all agree, ita€™s the best tasting and best for you! I have dreams and aspirations and I don't intend to fall short or be afraid to go after them. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Ita€™s the perfect supplement that gets me in the zone and keeps me there to get results fast. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises.



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