17.12.2015

How to lose fat and gain muscle,shoulder pain,instant weight loss foods - PDF Books

The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 10% under your TDEE is a good value to use.
Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time! Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders. Skinny teens who can’t gain either fat or muscle even when they eat as much as they can. Advanced bodybuilders with low bodyfat (under 8%).Your body needs some fat so when you get to a certain point, your body will start choosing to burn muscle instead of fat if you have a caloric deficit. That’s right up there with “How do I get six pack abs” as one of the most frequently asked fitness questions of all time. The best explanation for what's really happening is that you alternate between periods of caloric surplus (anabolism) and caloric deficit (catabolism) and the net result is a gain in muscle and a loss in body fat.
You see, if you stay in a calorie surplus, it's the body's natural tendency for body fat and lean body mass to go up together. There may be exceptions, but the general rule is that it is very difficult to gain muscle and lose fat at the same time - the mechanisms are mostly antagonistic to one another. I'm not a gambling man, but I'll place a wager on this any day: I'll bet that in 99% of the cases of large muscle gains with concurrent large fat losses, one or more of these x factors were present.
So you're not a beginner, you don't take roids, you're not a genetic freak and you have no muscle memory to take advantage of. Traditionally nutritionists and fitness pros have only looked at calorie balance in terms of 24 hour periods.
But it's entirely possible that you might pass through periods of "within-day" surplus where you were in a highly anabolic state (for example, you eat the biggest, highest carb meal of the day after your workout), and you were in a deficit the rest of the day. If you did intense weight training, and you timed your nutrient intake appropriately, Isn't it possible that you could gain a small amount of muscle during those anabolic hours, while losing fat the rest of the day?
As you pan out and look at the bigger picture, what if most days of the week you were in a deficit for the entire day, and on some days you were in a surplus? I know that someone out there is having a hissy fit because I've only talked about calories: deficits and surpluses.
If you're in a calorie deficit you are going to pull energy from your body.The question is: From WHERE? But WHAT IF you could manipulate within day energy balance, use nutritional periodization AND control your hormones with food and lifestyle strategies? Tom Venuto is a lifetime natural (steroid-free) bodybuilder, and author of Burn The Fat, Feed The Muscle: Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models (e-book) Tom’s articles are featured on hundreds of websites worldwide and he has been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development, Men’s Fitness, Men’s Exercise as well as on dozens of radio shows including Martha Stewart healthy living (Sirius), ESPN-1250, WCBS and Blog talk radio. This isn’t a crash diet, it’s simply healthy eating based on foods that promote fat loss and discourage fat gain. You’ll notice there are a few otherwise healthy foods (fruit!) on the list of things you’ll eliminate – it’s necessary to promote rapid fat loss. Combine with our 10-minute Tone & Strengthen Base Workout to maximize results and sculpt a strong, shapely body as you lose the fat! You get fat because carbohydrates, even those from whole grains, quickly convert to glucose. Eliminating carbs forces your body to mobilize its fat stores for energy, fueling everything from brain function to muscles to normal biological functions. Protein and Fat create virtually no insulin response and provide the ideal energy for your body. Contrary to popular belief, the fats from the meat, eggs and vegetable sources (avocado, nuts, etc.) recommended here won’t make you fat.
Crashfit is about the ideas, people, activities and gear that make you a little more awesome each and every day. Crashfit's Tone & Strengthen Workout is just 5 quick exercises to sculpt and strengthen your entire body in only 10 minutes. One of the most frustrating aspects of any change in lifestyle where the end results desired is to lose weight – is not seeing the scale move and the whole lose fat gain muscle thing always plays a role in that frustration. I have people from RIPPEDCLUB emailing me quite frequently, frustrated that they have only lost 5lbs over the course of their first 30 days of P90X.
Rather than focusing on what the scale reads as you measure of progress, you also need to understand that muscle weighs more than fat…Its that simple.
Here are 4 things that you can use to measure your success in your lose fat gain muscle journey to a new you!
Strength – If you can do more reps, lift more weight, last longer in cardio…that is progress!
But even with these factors for progress that you should be focusing on, if you are still not seeing results then you need to find out why in this article that I wrote on why you’re not seeing results. This report completely rips away the BS, and gives 10 easy to implement tactics you can employ immediately to start getting shredded and gaining lean muscle mass.


As a Gift, Check Out This FREE ProgramHow to Gain Muscle and Lose FatThe ultimate goal for a lot of us is to put on lean muscle. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality.
Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year. To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to.
Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time.
Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances. If you are 8% bodyfat and want to get down to 4-6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. The problem is, when you ask it, you get all kinds of conflicting answers - even from experts who are supposed to know these things.
But in that case, you're probably not gaining muscle at the "same time" literally speaking, as in, right now this very moment you are reading this, or 7 days a week, 24 hours a day for months in a row.
And if you stay in a calorie deficit, it's your body's natural tendency for body fat and lean body mass to go down together. When it does happen, it's almost always the result of "unusual conditions" - I call them X factors. Ever hear of "newbie gains?" The less trained your body is and the further you are from your genetic potential, the easier it is to gain muscle.
It's easier to regain muscle you've lost than it is to gain new muscle in the first place (ergo, the fat out of shape semi retired bodybuilder who starts training again and blows up and gets ripped "overnight"). It would stun (or sadden) you if you knew how many people take performance and physique-enhancing drugs.
There are actually 5 more X factors related to your body composition and diet status (the X2 factors). At midnight, you could tally up the calories like a shopkeeper closing out his register, and if the balance were positive, you'd say you were in a surplus for the day. If so, then isn't it possible that over the course of the week, you'd have a small net gain of muscle and loss of body fat a a result of the caloric fluctuation?
If you also had a primary goal with a longer term focus of several months, say 12 weeks or 16 weeks, that would be a macrocycle. When you eat grains, sugar and other carbs, your fat stores remain intact and unused, and the carbs simply add to them. In fact, your cholesterol, blood pressure and triglyceride levels are all likely to improve.
That’s normal, but they’ll pass after the first week or so, after which you’ll notice your energy levels will become more stable, without the ebbs and flows common after large, carb-heavy meals. Just one little cheat opens the floodgate and makes it far more likely you’ll cheat again and sabotage the entire plan.
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I have people who dont lose a single pound AND I have even seen people gain weight slightly. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day. 50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc. Your body has an amazing series of emergency backup system to keep you alive should food be scarce. Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do. With regular dieting, its tough to drop down to 4-6% without losing muscle mass but carb cycling seems to really help for this specific purpose.
The reverse is also true - an advanced bodybuilder with 20 years experience would be thrilled just to gain a few pounds of solid dry muscle in a year! I'm not just talking about pro bodybuilders, I'm talking about "Joe six pack" in the gym - not to mention those fitness models you idolize in the magazines. Trying to restrict calories will make your body want to hold onto its current fat stores, which will make this hard, and it isn’t.
You may even notice that you’re not starving when you wake up in the morning or craving sweets late at night. Sugar is particularly insidious…one taste and you’ll just want more, it actually is addictive, and even drinking artificially sweetened beverages may trigger an insulin response, which tells the body to store fat.
Crashfit and BikeBoardMedia, Inc., are not liable for any damage or injury caused or sustained as a result of your use of The Information contained herein or shared via other online, print or other media. Your body does need fat in order to function properly, but excess body fat will only promote a slew of health risks.


I wanted that lean, athletic-looking and muscular body for a long time, but didn’t know how to go about getting it.The thing is, there’s not a lot out there that helps us gain lean muscle mass without first looking fat and bloated.
Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat. For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. Once you’ve hit your target weight, you can bring things like fruit, milk and others back into your diet, which is outlined in our Healthy Eating Food Plan (coming soon).
Thus, when you eat carbs, they are predisposed to be stored as fat, even if you exercise a lot. For men, an acceptable body fat level below 18% is desired for a somewhat healthy lifestyle.
The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle.
Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume.
And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Anything approaching the 35% and 40% body fat levels respectively is to be considered extremely hazardous to your health. We don’t want that look, we want more athleticism, speed and power, and we don’t want to be spending the majority of our time in the gym.We don’t have their genetics. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. We don’t use dangerous drugs, and to be honest, I have no desire to be a guy who stands at 5’10, and weighs over 250 pounds. And the way that they train is as well.Their GoalTheir goal is to get ridiculously massive.
What has happened over the years is that anyone who wants to put on 20-50 pounds of muscle mass does what they do. GeneticsIf you’re like me and you have trouble putting on lean muscle mass, you can’t train like someone who has absolutely no trouble gaining huge amounts of weight in a relatively small time.We have completely different somatotypes (body types). It took me a while to realize this, but it really does have a huge impact on what is going to work for you and what isn’t.2. RecoveryThis goes in line with what I said before, but we can’t train 5 or 6 days a week and expect to see the results from that training that we expect. The reps are too high, and there just isn’t enough recovery time for us to train like they do. It just takes different methods for different people.We need to be training 3-4 days a week, for 45 minutes each session. We also need to be sleeping for 8 hours a night, eating at the right times, and eating the right foods at the right times. We have livesDo you have things that you like to do on a daily basis, or is your dream to live in the gym?I love training. But I also like it to be short and intense, not long and drawn out.I want my workouts to give me a boost for the rest of the day.
Large in part because I’m busy and there are a lot of other things that should be getting my attention, but also because – listen to this closely – longer workouts are not only unnecessary, but counter-productive.You DO NOT need to spend an hour in the gym to build lean muscle. You are also going to get better results as you shorten your workouts and increase the intensity. In the case of training, longer duration doesn’t equal greater results.Quality beats quantity any day. Period.Losing Fat, Building MuscleThe more muscle you have, the faster your metabolism is going to be – ie the more fat you’re going to burn just sitting on your ass.
Have an absolutely ridiculously intense workout.Get in the gym and work your ass off for 30-45 minutes. Take advantage of the two most important meals of the day.You want to be eating the right things before and after your workout. Make sure it’s full of high quality lean protein, slow carbohydrates and high in nutrients and vitamins.For your post workout meal do much of the same.
Give your body fuel to burn during your workout.I use a blend of Gatorade, protein powder, and L-Glutamine during my workout. When you’re training, your body needs a fuel source or else it turns to muscle and burns the very thing you’re trying to build.Having a fast carbohydrate drink during your workout also spikes insulin levels. He’s a former 9-5er turned entrepreneur, a former scrawny amateur boxer turned muscular published fitness author.



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