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. The relationship between sprinting and a rock-solid physique is why strength coach Erick Minor put together the program in this article. Look around a track and field event sometime and youa€™ll notice the relationship between sprinters and bodybuilders actually goes both ways, meaning a lot of full-time sprinters also have damn impressive bodies! Not surprisingly, their training off the track is remarkably similar to that of a hard-lifting bodybuilder.
The most reliable way to increase any athletea€™s performance is to improve his or her strength-to-weight ratio, which is a fancy way of saying minimizing the amount of bodyfat the athlete carries while maintaining or adding lean body mass. Typically, any athlete with a favorable muscle to fat ratio is likely to have higher relative strength. The only athletes that should perform low intensity cardio such as jogging are distance runners, tri-athletes, or someone needing to lose muscle tissue. A well-designed sprint program will create significant losses of body fat and at the same time increase your anaerobic work capacity and posterior chain development.
For example, even the guy or girl who places dead last in the 200 or 400m sprint will still typically have well developed glutes, hamstrings, and fairly low body fat levels. As a strength coach of some world-class sprinters, Ia€™m often asked if their training regimens would only be of benefit to full time athletes or if the average Joe might reap similar rewards as well.
The following program outlines the typical pre-season training schedule of Darvis a€?Doca€? Patton, #5 ranked 100-meter sprinter of 2009. Twice a day workouts, off day restorative sessions, and nary a moment wasted on those minor irritants in life like a JOB?
But youa€™ll be pleased to know that while Olympic hopefuls require a life devoted to training, time-challenged regular folks can experience very significant results with a much more modest training schedule. Now that youa€™ve seen a glimpse of how a world-class sprinter trains, herea€™s an abbreviated version that will work for the typical Joe with normal work and family commitments. While maintaining this position, quickly shuffle sideway for about 10 steps and immediately return with the same amount of steps.
Similar to a High Knee March but performed explosively (like a skipping motion with an explosive element).


Actively initiate hip flexion; once you reach the limit of your active range of motion use a strap to deepen the stretch by pulling the leg a few inches farther. Your non-working leg should be in contact with the floor and completely straight with toe pointing towards ceiling. Arm position: arms at 90 degrees, and your hands should pass your pants pockets during each stride. Many life & death situations that you might one day find yourself in will require you to sprint. Perfecting sprint form sprinting is much more in depth than many would think and requires years of practice and precise coaching. Arms should not cross in front of body; arm motion should be front to back, front to back with hands passing pants pockets on each stride. Getting off the stationary bike and onto the track may seem a little scary to some bodybuilders. Overtraining and Progress When you started your new training program you made some really quality gains.
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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. Some of you may know that I dona€™t recommend steady-state a€?aerobica€? exercise for the conditioning of any athlete.
Yes, you read right, unless your goal is to have LESS lean muscle mass, the hamster wheel approach to energy system work is not for you.
So less fat, better lungs, and a dead-sexy butt that will make the nymphets and cougars come crawling. They possess the perfect storm of fast-twitch dominance, exceptional reaction time, great work capacity, and a favorable endocrine profile. Even though they may not have what it takes to win even a Junior College track meet, their body resembles that of a world-class athlete. It may not have you nipping at Doc Pattona€™s heels in six weeks, but you should expect serious reductions in body fat, increased anaerobic performance, and the beginning development of a smooth gluteal fold that even your long-suffering wife wona€™t resist slapping.
Youa€™ll perform a heavy maintenance session for legs once per week for the six-week cycle. This is because I want you to focus on working within the short term and intermediate energy system (anaerobic alactic and anaerobic lactic system). Youa€™re running as fast as you can while maintaining good body position (no arm flailing, neck and face are relaxed). God forbid, if your toddler suddenly starts pedaling his tricycle towards a busy intersection, you wona€™t be wishing you spent more time on a recumbent bike.


Most treadmills, even the higher end commercial ones found at your neighborhood big box fitness center, wona€™t cut it a€” unless youa€™re dreadfully out of shape. Keep your torso erect; dona€™t lean forward like youa€™re trying to break Usain Bolta€™s record. Increasing active range-of-motion and increasing eccentric hamstring strength prevents hamstring pulls.
Do some Supplemental Research Anybody that is serious about building muscle knows the importance of refueling your body after exercise. Devising a training program customized to your specific physique needs is as unique as the genetics you possess. 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.
Ita€™s one of the few fat burning activities that can actually build muscle tissue instead of catabolizing it, and ita€™s easy to do; just find a track and run!
With the exception of a handful of pure strength sports, a leaner body will perform better and faster, not to mention look better when the clothes come off. For maximum body composition and anaerobic performance improvements, the modality of choice is sprinting.
Trainees sprinting for cosmetic purposes (fat loss, glute hamstring hypertrophy) should focus on effort more so than time. Some of the finest built bodies of yesterday and today consider sprinting to be an essential part of their training toolbox. 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. Now you may suspect that a sprintera€™s physical characteristics are all a product of awesome genetics, but thata€™s only one aspect of the resultant physical outcome. If you have less than 10% body fat and cana€™t run 200 meters in less than 30 seconds, youa€™re in sorry shape, my friend. But if your facility doesna€™t have these, you need access to an indoor facility with a track- or move! Remember, you have only stubborn body fat to lose and rock-hard quads, hamstrings, and glutes to gain. 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!
Yes, a certain body type is preferential for success in sprinting, but training, lifestyle, and diet all have a big impact on the expression of physical qualities.
To understand my point, just attend a collegiate level track meet and youa€™ll note that certain track events develop specific physical characteristics in their participants. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women.
Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises.



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