So many times when a special occasion is round the corner, we realize how good it would have been if we were just a few inches slimmer. Last Wednesday I put myself through a tough total body fat burning circuit exercise workout in High Park near my place in Toronto. Afterwards I headed right back to the office and went straight to my computer to answer questions about fat loss, interval training, bodyweight exercises, and fat burning from men and women all over the world.
Then I stumbled across an unusual post from a fellow Canadian and new member, Mike Cheliak. What a perfect way to get some good intense activity in without tiring yourself out on a day off! Mike's right, and the Total Body Ten is a great fat burning circuit exercises workout to give the "go-getters" something to do on their off-days from regular strength training and interval training.
You can also use this circuit in place of regular interval training, if you don't have access to a cardio machine. Do this workout in place of regular cardio or interval training as many as two times per week.
Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life. If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat.
If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame. Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously.
I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first. If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles.
For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements. In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb. Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has?
I’m not a big fan of using weight when it comes to building a certain amount of muscle. The better way is to measure your body parts to see if there are any major areas of improvement. You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger.
I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle. My overall goal is to get to 190 at 10% body fat, so to get to the point, would going up in weight to about 210 lbs and then cutting be more effective than going up to about 14 or 15% body fat and then cutting not to allow my body to become too accepting of holding onto bodyfat. To answer your other question about adding bulk, yes, adding some fat is ok at 10% body fat, just want to be careful, that’s all. After changing your body fat percentage from the high teens to the low teens, hitting a plateau is almost expected from my experience. 2) Add more intensity to your exercise program – You may want to first take down the volume of exercise down a little for a couple weeks to gain your bearings, but then whatever you have been doing, take it up a notch either in terms of volume, or intensity. Be sure you are drinking enough water and getting enough sleep, which can easily effect your results.


For the answer to your second question, I could write a book on it, but in the meantime, i just added this article so that you can appreciate the difference between maintenance vs. Hey Marc, I’m 15, a male, and I am 5 feet 3 inches tall is 122.4 pounds too much wait for me ?
Thanks your site is amazing and can you do a pull up video on how to do pull ups properly and how to get from one pull up to 20 pull ups? After reading several of your articles I’m really understanding the science of getting lean alot better. Hey Devin – I suggest you check out some of the motivational articles under the motivation category (top right of this site there is a box which has the categories tab). I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days.
Can you read the message that I sent you on You Tube (PolishBob96), the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid? Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time.
Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly!
Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions. For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day ? You also may consider my BuiltLean Program for a structured approach to getting the body you want.
Consume lesser amounts of sugar - Sugar is one thing, which you need to avoid if you want to get rid of body fat. Eat healthy fats - There are good fats as well as bad fats, which can directly affect your health as well as your body. Avoid white carbs - Foods, which are loaded with ‘white carbs’ are very hazardous for your health, as they are highly processed foods and do not have much nutritional value. Manage stress - Stress is not good for health and will hamper your efforts to get rid of body fat. Eat green leafy vegetables - Green leafy vegetables are loaded with various health benefits, which will help you stay fit and healthy.
Eat lean protein - Eating lean proteins in the form of meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds will help to supply various nutrients to your body. Drink lemon water - You can also opt for a glass of fresh lemon juice early in the morning. Go through the circuit up to 3 times, resting 1 minute at the end of each circuit, but rest only as little as possible between exercises. I have been active for years, but this is the first time I have taken a workout regime seriously.
How long should a person do this, and when do we know that all of the fat is gone we don’t have to focus on getting rid of the fat and when all of the fat is gone do we have to do any workouts on getting rid of fat or just focus on building muscle again? I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target.
My focus is always on helping others to understand how to adopt health, fitness and a nutrient-rich clean eating diet as a lifestyle rather than a quick fix”. Including sugary items in your diet means storing extra calories, which can turn into fat in the future.
Sufficient water consumption will keep you hydrated and minimise muscle stiffness and also aid in reducing body fat. They also help to lower bad cholesterol and are low in calories, which will keep you full for a longer duration and help you in your weight loss efforts.


We ransack all the stores only to get one dress that would hide all the unmated flab on our body. This is the exact moment when one is struck with a new ambition that of losing body fat as quickly as possible. I am curious if you have any tips for breaking through a barrier like this in your workout regime. I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering. It’s not nearly as frustrating to add some fat with the muscle now than it was when I was heavier. Choose monounsaturated fats orpolyunsaturated fats in the form of olive oil, canola oil, soyabean oil, tofu etc. I want to take your advice against bulking, but I am not sure what regimes are good for developing muscle mass without necessarily going through the bulking phase.
I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks.
Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach.
Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced.
Try our simple and easy tips to shed your extra body fat, shared by Syeda Kiran Zahra Hussain, Certified Holistic Nutrition Therapist, SNHS , UK.
My problem is that I am second guessing my workouts and diets now, and I want to know what the best options are for me at this point. I read that your body can burn fats in place of carbs and it won’t raise your blood sugar. I’m very lean everywhere except for my belly they guy who did the measurements thought it was a little odd how lean I was everywhere except for my belly. I have just started this approach with the diet to lose the last bit of fat to get ripped, ( already a devout gym rat doing HIIT three times a week with weights 2-3 times a week). And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume.
But I would LOVE your advise in what I can do to achive a decent toned body (im not picky), what I should change and keep.
One thing in your get ripped article that you didn’t mention is the type of carbs to eat? I am afraid even with high protein and high fat, with little to no carbs I may burn muscle!
Eat more dairy: Research has proven that people who take at least about 3 to 4 servings of low fat dairy throughout the day, burn 70 percent more fat than those on a low dairy diet.
Eat protein: While an overdose of protein is a bad idea, having it in reasonable amounts will only help you to burn more proteins and lose that extra fat from the body.
The best way to take advantage from protein intake is including it in small amounts in every meal.
Our digestive system uses more energy to break down proteins than any other nutrients, revving up the rate of metabolism.
It also increases your resting metabolism, which refers to the calories you burn while sitting, or when the body is not in motion.
One major reason for this could be an under-active thyroid gland, or what we generally call as hypothyroidism.
Thyroid is the gland that controls the metabolism of the body, so if your body is showing the inability to lose weight, it’s time for a thyroid test.



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