Finding some alone time to pray, practice yoga, or meditate can do wonders for your mind and body. 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. See, the thing is, it’s no secret that working out and eating right leads to a better body (size and shape). As a result, the foundation for losing weight will always be to cut junk out of the diet and to move more. Nutrients — eat macronutrients in a good ratio, eat a lot of micronutrients, and eat specific micronutrients more often! The list below targets just one aspect of that equation (eat specific micronutrients more often).
Stress can sabotage your diet goals, and meditation will remind you of your good intentions. 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.
However, based on my experience with clients, it is completely reasonable in the presence of a high quality real food balanced diet (not calorie-restrictive). Grass Fed Meat (especially beef) – conjugated linoleic acid (CLA) in grassfed animal products (beef! 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.
Of course, many people wanted to focus on both, and generally the top reason for focusing on either was to lose weight.
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. I spent so much of my time dispelling myths about food, diet, and workouts, and in the process, I learned about what really works.
I included them because my clients have experienced significant success by incorporating them into their diets. 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!
Nothing Comes Easy!!!!    2. I ate 4 small meals a day 4 hours a part from the food groups diagram at the top. One donut or a piece of cake will destroy all the work , effort and sacrifice that you have made during the day. I tried to eat only foods that were easily digested and that  moved through my digestive system rapidly, such as raw fruits , veggies, chicken , salmon and tuna . Following my plan,  you must count your calories and realize that the more calories you eat , the more exercise you must do to burn those calories. The Green Tea has sodium which will help prevent cramps that may occur because of  excessive perspiration during your workout.
With a treadmill , I can  walk or Jog  3-4 miles per day without worrying about the weather or other elements that  may present a problem . Inorder  not  to  over work your muscles by doing too much at one time , you can break-up your 3 miles in intervals , half in the mornings and half before bed time . I exercised  15-20 minutes ,  using rope exercises for stretching  to stay toned. Also , I do 100 to  200  abdominal  crunches  to tighten the  stomach muscles. Being a retired Health and Physical Education Teacher for over 30 years , exercising and working out tends to come natural for me. IF I CAN DO IT , SO CAN YOU.                                                                                    GOOD LUCK                         LOSE 6-8 POUNDS  With proper exercise the loss of 6- to 8 pounds can reduce your   chance of Diabetes risk by 30% or more. Also , the reduction of 10 to 12 pounds will reduce excessive back problems.                          LOSE 13-15 POUNDS  Will have a signicant affect on your blood pressure. Your Corvette is a special purchase, and you want it to be a decision you can look back on with pride . Ultimately, you'll have to attend to practical matters but right now, just let your imagination run free. Get yourself a book about Corvettes or read the Corvette history pages here and around the Internet. Chances are good that you've already got a good idea of your dream Corvette, or you will find that one era of  Corvette speaks to you more than the others. The point of the exercise is to narrow down your search to a range of several year corvette and a  certain corvette body style - maybe with a list of desired features.
Ask yourself if you really want an automatic or manual transmission corvette  , do you want a car to modify and race, or just a classic corvette cruiser? Perhaps most importantly, do you plan to do a lot of restoration work to make this Corvette truly your own creation, or do you want a turn-key corvette "new car" experience?



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