Muscle Building Important To Any Weight Loss Program

When people think of muscle building, they often think of weight lifters and others who they have seen on television who do not have an ounce of fat on their bodies. However, muscle building or bodybuilding is just as important for people who are trying lose weight as it is for those who are bodybuilders or a guys looking only to gain muscle and to look good.

Studies have shown that you burn 50 calories per day, for every pound of muscle in your body, just doing your daily activities. Your muscle weight may increase when you incorporate a muscle building program, but your body fat will decrease. Inches will melt away. Strength training should be a vital part of your fitness program.

Most people don’t really understand that muscle that is not active is still burning some fat. The inactive muscles are very similar to an idling engine, because even when it is idling it still burns some gasoline. But, your muscles do need to be active if you plan to continue burning those calories. Quitting driving yourself will result in a muscle mass loss, and a decrease in overall calories resulting in a fat gain.

Implementing a special bodybuilding diet along with a weight lifting program is a great way to increase the amount of muscle in your body. But, dietary adjustments all alone will not be quite enough to assist in body fat loss or curb the weight gain.

An effective bodybuilding workout program should focus on two key components which are gaining muscle and burning fat. Once you have lost the weight, you will find staying active is the best way to keep it off. Your workouts will be most effective if you combine a significant amount of cardio to help burn fat with muscle building exercises.

Most doctors say that it is safe and ‘normal’ to lose one to two pounds of body fat per week. This does not sound like much until one considers that a single pound of body fat equals 3500 calories. It takes a combination of diet, exercise, and muscle building to lose that many calories in a week. So go to it and use a great workout for muscle gain in order to see these results for yourself.

Very few people realise that nearly 100% of people who lose weight through a diet program put that weight back on even more quickly than before. Read on to discover why our health departments are now saying that even healthy diets should be avoided.

In the first month of a diet the weight you lose is mostly water and muscle weight. As soon as you go off the diet, those are replaced with more fat! In addition, almost no-one can stick to a diet because it is so out of kilter with the person’s familiar eating patterns. The very act of dieting both lowers metabolic processing, and increases food cravings. No wonder that three years after going on a diet, over 95% have put that weight back on or are even heavier!

Nevertheless there is no doubt we have a serious weight problem. In Australia the latest National Nutrition Survey showed that we have 45% of women and 65% of men overweight. Over the last 20 years our obesity rate has doubled to 17% of men and 19% of women. According to the National Health %26amp;amp; Medical Research Council paper “Acting on Australia’s Weight” our children are 2-3 times more likely to be obese, as their rates have also doubled since the 1980’s.

The costs of overweight are enormous: over $700 million dollars of the public purse, and over $500 million spent attending diet or weight loss clinics. Our hospitals are clogged with people who have diseases which are a consequence of overweight: heart disease, metabolic disorders, diabetes, oedema, osteoarthritis, gallbladder disease, cancers of the endometrium, biliary system disease and respiratory problems. The cost in loss of life is even worse. Every year in Australia we lose many thousands of people to the effects of overweight. We also lose thousands of young women every year dying from dieting diseases such as anorexia and bulimia.

So not only does dieting not work, it’s dangerous, and we can no longer afford to tolerate a culture of dieting.

The following are a list of health problems caused by dieting, all of which are thoroughly backed by worldwide consensus research:

1. Diets have been linked with fatal eating disorders, particularly amongst children, and particularly amongst children of mothers who have dieted.

2. Weight loss dieting can cause health problems and can even lead to gall bladder disease and emergency surgery if the decrease is too rapid.

3. Dieting has been linked with lowered libido. Diets can wreck a wonderful sex life and a great relationship!

4. Diets usually cost money, money that could have been spent on lovely new clothes or family treats. If diets worked, this would be a wise investment, but the problem is, the weight loss effects are merely temporary and the damage done by dieting persists!

5. Diets often don’t provide correct nutrition, leading to problems with concentration and memory and also decreased well-being, lowered immune system and more illness.

6. Food deprivation causes food cravings that become so intense that sooner or later everyone busts out of their diet! At this point the myth of willpower is shown to be the awful lie that it truly is.

So why diet? It doesn’t work. It causes problems. And there’s a much better way!

What is this better way? Certainly we now know that healthy weight loss does not involve any special eating regime or exercise regime. Instead the best weight loss programs will ensure that a thorough study is made of how the person behaves and the lifestyle choices they make when they are NOT trying to lose weight. This is the realistic baseline that we’re starting from.

Often we find that if the person is fairly active and not overeating too severely, that it is something very small that is nevertheless making a very big difference in weight. It could be that they’re eating or drinking something on a regular basis that they had no idea contained so many empty calories. The café latté is a perfect example, as some of these can add up to as much as half one’s daily calorie needs! One of these each day could easily add 0.5 kg per week in excess weight. Many people are surprised to learn that it only takes an excess of just 250 calories a day for most people to accumulate an extra 11 kilos of fat every year!

Or it could be that the person has reduced their physical activity level by giving up some sport or activity that they enjoyed and need to give themselves permission, even as adults, to get out there and play and engage with life again. This should not on any account be confused with an exercise regime. This really is about PLAYING and genuine pleasure is the key.

So this is why we should focus on healthy weight loss practices only, and really look at what choices people are making, and why they are making them, before we even begin to construct a plan, not by imposing it on someone, but by working together as a team to build an informed, customised, workable and permanent solution.

Finally, the compulsive and addictive components of weight loss have been so poorly understood that they’ve been ignored totally, leaving the poor overweight person out of control with cravings. Until now there has not really been a satisfactory answer to cravings, but by using modern deconditioning methods, people can now learn to literally switch off these cravings, quickly and permanently. I hope after reading this article that you would never again consider dieting, and instead look at the real reasons for your weight issues, and real solutions for healthy weight loss! Thank you for reading.

One major concept that everyone seems to be confusing now-a-days is muscle fatigue versus muscle power, in search for techniques that will allow you to build and gain muscle weight.

When your main goal is to gain as much muscle weight as possible, you have to know exactly which of the two “factors” you are training for, either to “fatigue” the muscle, closely related to “pumping” and “burning” it, or to use “power”, meaning lifting as much weight as possible, regardless of getting a pump or not.

There is a major difference between taking a set to failure (which you should be doing on your “real sets”) because of fatigue, or reaching failure because of having no more strength, or power, in the muscle to continue to lift the weight.

I’m sure you have experienced doing a high-rep set and quitting because the pain and burning (”fatigue”) just got too much to support.

However, deep down inside you knew that you still had enough strength to actually complete another 2 or 3 reps.

On the other hand, I’m sure you’ve also done sets that no matter how much effort you put into it, no matter if every vein in your body was popping out because of the strain, you just could not complete one more rep because you simply had no more strength left.

If it’s fatigue that causes you to stop a set, all you are going to be building is muscle endurance.

That’s fine and dandy if you’re training to climb mountains or chop logs for 8 hours straight.

All fatiguing a muscle does is fill it with stale blood, without any oxygen, and forms lactic acid and other waste products…….all of which do nothing for building muscle mass and gaining weight!

But if you want to build and gain muscle mass, what should stop you from continuing a set is that you have no more stength / power in the muscle.

That will build strength, and as a result, forces more fibers to come into play, to work, and is what will cause overload in the muscle…………all factors that lead to bigger and stronger muscles.

Period.

You can go on ahead and get all the pump and burn you want, but if it’s big muscles you’re after, you need to train for stronger muscles.

To illustrate: you can do 100 push ups and get a real good pump and burn, fatiguing the muscle in the chest.

But what do you think is going to give you a bigger chest……100 push ups, or lifting 315 pounds for 13 reps??

Remember, if you want to gain muscle weight, train for power, not fatigue.

Copyright 2006 Jonathan Perez

Burn the fat and feed the muscle in what way to lose weight in a permanent way, with the following program “burn the fat and feed the muscle”.

Muscle is metabolically-active tissue, which means it takes a lot of energy just to keep it. Muscle becomes expendable, and your body cannibalizes your own lean tissue. Muscle Weight Gain Truths Gain muscle weight and build muscle mass for the skinny individual. Muscle Building Workout muscle building workout with the latest techniques of workout routines. Muscle car information A blog about the American muscle car, from the 1960’s up to now.

Burn the Fat, Feed the Muscle turned out to be the most detailed book on nutrition and muscle building I have ever read. Burn the Fat, Feed The Muscle covers every aspect of nutrition you can think of. Burn The Fat Feed The Muscle, created by Tom Venuto, is the #1 best selling diet and fitness ebook. Burn The Fat Feed The Muscle is a 340 page book, and to buy the eBook you have to endure a long sales letter, and the hype is a tad overdone. Burn the Fat Feed the Muscle reveals a lot of common sense approach and facts. Burn the fat feed the muscle continues below 1. Burn the fat feed the muscle 1. Burn The Fat Feed The Muscle and cover great training programs on both aerobic and resistance training, and is highly intensive aimed for optimal result. Burn the Fat 0 points Add to this list Grab this list. Burn Body Fat without wrecking your metabolism. Burn the Fat Feed The Muscle consists of 17 chapters, and each of the chapters is divided into many smaller sections for easier reference. Burn The Fat shows you exactly why it’s fat you must lose, not “weight” (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it. Burn The Fat Feed The Muscle does a very good job of training a person to think, eat and exercise towards a healthier lifestyle. Burn the fat feed the muscle continues below. Burn the fat feed the muscle Article continues below 1.

Weight Loss Industry is simply a very big money grabbing industry. Weight Loss Diets have a feeling of Hunger, craving for fatty foods and high discipline attached to them. Weight Loss Tips Never diet yourself as you are only eating the right foods.

Body fat is the result of many influences. Bodybuilders as we know ill endorse anything if paid. Body Building Diet Advice.

Lose weight with a regular diet or lose weight with pills or what ever is not a permanent solution.

Dieting is the worst way to lose weight.

Fitness Guru Fitness Guru is the largest FREE online resource of ways to build muscle and get fit that will have you looking and feeling better in weeks.

Boost Your Metabolism Quickly For Weight Loss

By now you probably know that having a fast metabolism can help you to lose weight because it burns fat quickly. Many people try to boost their metabolism through many methods and often, these methods can be unsafe. A lot of diet pills will make claims that they can boost your metabolism but these are often false or they have no proof to go along with the claims. Boosting your metabolism is a good idea but you can do it by adopting methods that are safe for your health and diet.Eat Small Meals – Eating can help you to lose weight because it keeps your metabolism moving. Instead of eating just three meals at breakfast, lunch and dinner, you can help your metabolism by eating smaller meals and more of them. Have a small breakfast and then another small healthy meal two to three hours later. Your metabolism will keep burning the extra fat and because you are eating continuously throughout the day, you won’t have to wait for it to startup again. Eating more meals in smaller portions does not have to be junk food and unhealthy fast food. You can have salads, whole grains, fruit and other foods that are healthy and filling.Weight Lifting – You don’t have to lift weights just to gain a lot of muscle. Weight lifting is actually a good source of exercise that can help you in your bid to burn fat while it builds muscle. Although you may be concerned that you will have huge muscles like a body builder, you can actually lift weights and achieve lean muscle instead of large ones. This can help you to boost your metabolism and in many cases you will burn fat even when you are not active.Get Plenty of Sleep – From the moment we are teenagers, we begin to lose hours worth of sleep. From that young age our body stops receiving the amount of sleep that it will need to help us get through our day. To compensate with a lack of sleep, we begin to drink coffee and energy drinks. These will not help us with our health or weight problems. Getting a lot of sleep every night is a good and safe way to boost your metabolism. A lack of sleep can cause you to overeat unhealthy foods, while getting enough sleep can help to regulate your metabolism and appetite. Cold Water – In the summer drinking ice cold water is a great way to cool down but did you know that cold water is another way to boost your metabolism? We should drink water regularly instead of consuming beverages like soda and coffee that are high in caffeine and sugars. Cold water is refreshing, burns fat and boosts your metabolism.We all want to boost our metabolism but there is no reason why it needs to be done using unsafe methods. If you have an especially stubborn metabolism, consider talking to your doctor as it could hint at a health issue such as diabetes.Stop Dieting and Struggling!Are you fed up of battling to lose weight?You have probably felt like this for a long time - you keep trying diets but they don’t work. They’re full of empty promises and disappointing results. Let me share with you . . .Losing weight doesn’t have to be hard work, eating foods you don’t enjoy and boring exercise. Restrictive diets aren’t the way to successful weight loss.

Burn the fat and feed the muscle in what way to lose weight in a permanent way, with the following program “burn the fat and feed the muscle”.

Muscle is metabolically-active tissue, which means it takes a lot of energy just to keep it. Muscle becomes expendable, and your body cannibalizes your own lean tissue. Muscle Weight Gain Truths Gain muscle weight and build muscle mass for the skinny individual. Muscle Building Workout muscle building workout with the latest techniques of workout routines. Muscle car information A blog about the American muscle car, from the 1960’s up to now.

Burn the Fat, Feed the Muscle turned out to be the most detailed book on nutrition and muscle building I have ever read. Burn the Fat, Feed The Muscle covers every aspect of nutrition you can think of. Burn The Fat Feed The Muscle, created by Tom Venuto, is the #1 best selling diet and fitness ebook. Burn The Fat Feed The Muscle is a 340 page book, and to buy the eBook you have to endure a long sales letter, and the hype is a tad overdone. Burn the Fat Feed the Muscle reveals a lot of common sense approach and facts. Burn the fat feed the muscle continues below 1. Burn the fat feed the muscle 1. Burn The Fat Feed The Muscle and cover great training programs on both aerobic and resistance training, and is highly intensive aimed for optimal result. Burn the Fat 0 points Add to this list Grab this list. Burn Body Fat without wrecking your metabolism. Burn the Fat Feed The Muscle consists of 17 chapters, and each of the chapters is divided into many smaller sections for easier reference. Burn The Fat shows you exactly why it’s fat you must lose, not “weight” (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it. Burn The Fat Feed The Muscle does a very good job of training a person to think, eat and exercise towards a healthier lifestyle. Burn the fat feed the muscle continues below. Burn the fat feed the muscle Article continues below 1.

Weight Loss Industry is simply a very big money grabbing industry. Weight Loss Diets have a feeling of Hunger, craving for fatty foods and high discipline attached to them. Weight Loss Tips Never diet yourself as you are only eating the right foods.

Body fat is the result of many influences. Bodybuilders as we know ill endorse anything if paid. Body Building Diet Advice.

Lose weight with a regular diet or lose weight with pills or what ever is not a permanent solution.

Dieting is the worst way to lose weight.

Fitness Guru Fitness Guru is the largest FREE online resource of ways to build muscle and get fit that will have you looking and feeling better in weeks.

burn the fat and feed the muscle In what way to lose weight in a permanent way, with the following program “burn the fat and feed the muscle.

Muscle is metabolically-active tissue, which means it takes a lot of energy just to keep it. Muscle becomes expendable, and your body cannibalizes your own lean tissue. Muscle Weight Gain Truths Gain muscle weight and build muscle mass for the skinny individual. Muscle Building Workout muscle building workout with the latest techniques of workout routines. muscle car information A blog about the American muscle car, from the 1960’s up to now.

Burn the Fat, Feed the Muscle turned out to be the most detailed book on nutrition and muscle building I have ever read. Burn the Fat, Feed The Muscle covers every aspect of nutrition you can think of. Burn The Fat Feed The Muscle, created by Tom Venuto, is the #1 best selling diet and fitness ebook. Burn The Fat Feed The Muscle is a 340 page book, and to buy the eBook you have to endure a long sales letter, and the hype is a tad overdone. Burn the Fat Feed the Muscle reveals a lot of common sense approach and facts. Burn the fat feed the muscle continues below 1. Burn the fat feed the muscle 1. Burn The Fat Feed The Muscle and cover great training programs on both aerobic and resistance training, and is highly intensive aimed for optimal result. Burn the Fat 0 points Add to this listGrab this list. Burn Body Fat without wrecking your metabolism. Burn the Fat Feed The Muscle consists of 17 chapters, and each of the chapters is divided into many smaller sections for easier reference. Burn The Fat shows you exactly why it’s fat you must lose, not “weight” (which includes muscle, water and other lean tissue) and then goes on to show you exactly how to do it. Burn The Fat Feed The Muscle does a very good job of training a person to think, eat and exercise towards a healthier lifestyle. Burn the fat feed the muscle continues below. Burn the fat feed the muscle Article continues below 1.

Weight Loss Industry is simply a very big money grabbing industry. Weight Loss Diets have a feeling of Hunger, craving for fatty foods and high discipline attached to them. Weight Loss Tips Never diet yourself as you are only eating the right foods.

Body fat is the result of many influences. Bodybuilders as we know ill endorse anything if paid. Body Building DietAdvice.

Lose weight with a regular diet or lose weight with pills or what ever is not a permanent solution.

Dieting is the worst way to lose weight.

Fitness Guru Fitness Guru is the largest FREE online resource of ways to build muscle and get fit that will have you looking and feeling better in weeks.

In what way to lose weight in a permanent way. Visit this site for more information on burn fat fast

Will Smith, Gerard Butler, Christian Bale, Ryan Reynolds and Robert Downey Junior-five guys who have gotten super buff for movie roles. Will Smith got ripped for Ali and I Robot; Gerard Butler for 300; Christian Bale for Batman Begins; Ryan Reynolds for Blade: Trinity; and Robert Downey Junior for Iron Man. Each one of these guys was in decent shape before he took on the role but none of them was anything special. But when they took their shirts off in these roles looking incredibly ripped, the question came up, “How did they do it? How did these celebrities gain the muscle weight?” I did some research to find out what these guys did to get into such great shape for their movie roles and found that there were a lot of common elements. The youngest of them (Ryan Reynolds) is 31 and the oldest (Robert Downey Junior) is 43 but every one of them followed the same basic pattern. First of all, every one of them used personal trainers and chefs. Second, they all trained for several hours a day five or six days a week. Third, they followed strict high-protein, low-carbohydrate diets without fail and finally, they were all extremely motivated to pack on lean muscle and reduce their body fat. Yeah it’s true that these are Hollywood actors who have the resources at their disposal to be able to hire professionals and dedicate four, five or even six hours a day to intense training. But just because us regular guys may not be able to hire our own personal trainers and personal chefs to follow us around all day and keep us in line, doesn’t mean that we can’t get similar results-it just might take a little longer. That’s the good news. The bad news is that there isn’t any easy way to get there. They key ingredient that you must have though is commitment. You have to drive yourself to achieve your goal every day. It requires vigilance and discipline without fail. Their workouts routines varied but all of them contained the same basic elements, with one in particular-no pain, no gain. Celebrity Weight Gain Workouts: Here’s a rundown of the training routines the actors used to get ripped for their roles. Will Smith put on 35 pounds of muscle for his role in Ali using a combination of weight training and boxing, working out 6 hours a day, 5 days a week. To get back in shape for I Robot, he stuck to the 5-day workout schedule, training 2 body parts per day and adding in boxing 2 days a week. Gerard Butler’s extremely brutal regimen (which wound up being called the 300-rep Spartan Workout) included non-stop sets of pull-ups, dead-lifts, push-ups, jump-ups onto a 24-inch box, floor-wipers, single-arm clean-and-presses using a 36-pound kettle bell, all followed up with one last set of pull-ups (25). Plenty of gymnastics-style training rounded out the routine. Christian Bale relied on intensive cardio workouts along with a demanding routine that included both resistance and weight training. He trained five days a week and did cardio seven days a week. His routines favored volume over heavy weights in order to burn more calories. Ryan Reynolds started with abs doing 500-1000 sit-ups before training his other muscle groups. He said that it got him motivated. He trained six days a week-one muscle group per day-using heavy weights with fewer reps to bulk up. He was lean to start with so lots of cardio wasn’t part of his regimen. Robert Downey Junior-the oldest of the group-put on 20 pounds of muscle over five months using a combination of weight lifting (five days a week) combined with an intensive martial arts training and regular cardio. He used a 5-day split routine focusing on one body part per day, training pretty quickly in order to leave plenty of time for the martial arts and the cardio. Celebrity Diets For Muscle Gains: Suffice to say that following a strict, vigilant diet 100% of the time was a huge part of these actors’ success in achieving their fitness goals in a relatively short time. The basic model they all followed was about what you’d expect; 5-6 smaller meals spread throughout the day, lots of lean protein, limited carbs and only healthy unsaturated fats. You need to eat a diet that fuels your muscle growth and repairs the body while you sleep. No pizza. No beer. No late night snacks. Ryan Reynolds says that he didn’t touch any carbs after 8 PM. Just about any guy can achieve the same results if he really wants to. Here are three strategies that regular guys can use to get on the right track towards achieving that super-buff, ripped body you want. First, find a workout partner. A recent study published in the Journal of Strength and Conditioning Research found that workout partners can result in increased effort and improved performance. Second, set reasonable goals, write them down, look at them every day and chart your progress along the way. Third, write down everything you eat so you can track how many grams of fat, carbohydrates and protein that you’re eating every day. And most important of all, stay motivated and don’t get discouraged. Getting fit like these guys is just as much mental as it is physical. There’s no getting around the fact that it takes intense training to achieve the Adonis-like bodies that these stars strutted on-screen-it requires hard work and discipline. Mike Westerdal is the owner of http://www.criticalbench.com. Visit his site to receive two free PDF reports entitled, “31 Days To Bigger Arms” and “Boosting Testosterone Levels for Big Muscle Gains.”

Man can not build muscle with food alone. Packing on lean muscle weight requires two things: one, you have to lift weights and two, you have fuel your muscle growth with the right kinds of foods. Even if you’re training with weights regularly, stuffing your face with anything and everything is not the way to build muscle and achieve that ripped, buffed look you desire. A healthy, balanced diet that includes plenty of lean proteins, the right carbohydrates and unsaturated fats is essential to gaining lean muscle mass. So you might ask, “What’s the best diet for me?” If you’re looking at any of the “fad” diets out there, the answer is simple-none of them. The most effective and healthiest strategy is to develop lifelong healthy eating habits that focus on providing your body the basic building blocks it needs. Think of it like this-for tens of thousands of years, our ancestors roamed the earth, lean and muscular as can be, never worrying about being on a “diet.” Why? Because not only were they active all day, but their diets naturally included the right balance of lean proteins, carbohydrates and healthy fats. For the most part, their proteins came from the animals they hunted; carbohydrates from the fruits, vegetables and grains they gathered and healthy, unsaturated fats from nuts. On the whole, humans didn’t have to worry about getting fat until we began to adopt a more sedentary lifestyle, starting around the dawn of the industrial age. As we became more civilized, we started eating more and more processed foods, high in sugars and fats-that’s when all hell broke loose and we started needing to go on “diets.” The best strategy is to look at our past and keep it simple: a 4-6 day a week lifting routine combined with a diet of lean proteins, healthy carbs and unsaturated fats. Skip the processed foods loaded with sugars, saturated fat and empty calories. Chicken breast, turkey, tuna (packed in water, not oil), salmon and egg whites are all excellent sources of lean protein. Satisfy your cravings for snacks and supplement your protein intake with a protein or meal replacement shake in between meals. Carbohydrates should come from fruits, whole grains, beans, potatoes and vegetables. Unsaturated fats usually come from plants and nuts and are considered to be the “healthiest” of all of the fats. Avoid saturated fats. The best way to get started is by developing a plan and sticking to it. In planning your meals, you’re better off eating smaller meals more often. Most fitness experts agree and any serious bodybuilder will tell you that it’s best to eat five to six smaller meals spread throughout the day rather than just breakfast, lunch and dinner. How much protein, carbohydrates and fats your body needs is going to vary depending on how fit you are currently what you have in mind for your training goals. You’re sure to find differing opinions but a good general rule is that 40-50 percent of your calories should come from lean protein, 40-50 percent from carbohydrates and 10-15 percent from healthy fats. It’s important to start with a good breakfast-what you eat (or don’t eat) for breakfast causes a chain reaction for the rest of your day. Studies have shown that people who eat a nutritious, balanced breakfast are not only healthier, but far more likely to be close to their ideal weight than other folks. When you neglect your fuel tanks early in the day, you short-change yourself and are prone to binges later on. Stick to chicken, fish and lean pork accompanied by vegetables for lunch and dinner. Lean beef can be an occasional treat but for most guys, shouldn’t be part of your daily routine. Protein shakes and canned tuna (spice it up with some mustard or even a dash of Tabasco sauce) and a (small) handful of nuts are perfect for between meals. Plan out your meals for the week so you can be sure to have everything you need on-hand. If you slip up once in a while don’t knock yourself out-it happens to everyone. Just get back on track and throw in some extra cardio. Of course if you want to increase your muscle mass, you’ll have to train with weights regularly. You should train four to six days a week in order to really see any gains. For most guys, use free weights rather than machines and you’ll get better results. The movements used when training with free weights are more natural (similar to everyday movements), increase the use of stabilizing muscles, helping to boost balance and coordination. Before deciding on a training routine, determine what your goals are first. Then you can determine what types of exercises are right for you and start planning a regular routine. Mike Westerdal is the owner of http://www.criticalbench.com. Visit his site to receive two free PDF reports entitled, “31 Days To Bigger Arms” and “Boosting Testosterone Levels for Big Muscle Gains.”

If you are only fairly to slightly overweight, you do not need to lose those extra 20 to 50 pounds to look great. All you need to do is convert those fat weight to muscle weight.

First of all, you do not need to lose weight to have a great body, you only need to convert that body fat to muscle tissue and you would have a body that people would be envious of. So, how do you get this god-like body when you are fairly or even slightly overweight? Furthermore, I%26#8217;m not talking about building a body like those of professional body builders. I%26#8217;m talking about building a nice, toned, and healthy body.

So, how do you do this without losing weight? First, the same weight in muscle tissue is much smaller than the same weight in fat tissue. Another way of putting it is… let%26#8217;s say you have one pound of fat tissue and one pound of muscle tissue side by side for comparison. The muscle tissue is much denser and much smaller in size than the fat tissue. Some numbers I%26#8217;ve seen is that muscle is 18% denser than fat tissue and another number is that fat tissue of the same weight of muscle is 3 times as large. Years ago when I went to the gym, there was a model mockup of this comparison at the personal trainers counter. I do not remember the numbers that model mentioned, only that it talked about the same issue.

Now let us get to the part that most of you want to know, how to achieve this. Do you lift weights to build the muscle or do cardio exercises to burn off the fat? The answer is a bit of both. Many guys I know only weight lift and find themselves gaining weight without looking any better. The reason for this is that they are building muscle but they are building it underneath the fat tissues, so technically, they are not burning off the fat tissue as fast as gaining muscle tissue. For some reason, most guys do not think about doing cardio type exercises bu

t these are the best exercises to do to burn off the fat.

The best way to achieve these results is to do a mixture of weight training and cardio exercises. For weight training, 1 to 2 sets of 12 to 15 reps will suffice for each body part. You do not need to do heavy weight training, just enough weight to exercise the muscle and it%26#8217;s important to do both the upper body and lower body during the same session. Most weight lifters will alternate with doing the upper body one day, then the lower body the next day. We%26#8217;re not going for the same results so I suggest one day of a full body workout in weight training, then the next day doing nothing but cardio. Usually, the old adage is to do 3 sets of 12 to 15 reps if you are only doing the upper body or the lower body. But, we are doing the whole body in one session so you want to spread out your energy for the whole body by only doing 2 sets for each area.

For cardio workouts, you have a lot of options. The funny thing is that most guys don%26#8217;t want to be caught doing aerobics even though that is one good cardio workout. The other options are swimming, boxing, and any other non-conventional aerobic type exercises. Basically, the goal of cardio exercises is to work the whole body with little to no resistance and get the heart pumping. Have you ever seen an overweight water polo player? No! By swimming laps, you work the whole body. It%26#8217;s like doing weight training with very little weight and reps that count into the hundreds, if not thousands. This doesn%26#8217;t build big muscles but it will burn off the fat very well.

So why not just do cardio to burn off the fat? Well, do you want to look skinny or toned with a bit of muscle?

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