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Revolutionary Workout Routine For Burning Maximum Body Fat

You only have two choices when it comes to losing fat…

Either you chase the pill and powder hype, or you do it the real, proven, effective way. The choice is yours, but I’m hoping that you’re reading this article in hope for a healthy solution, not a chemically-tainted one.

There is no real secret to losing fat. There are better solutions that many people are unaware of, but there are no secrets. As a health and fitness consultant, my objective is to help you get informed on the best possible methods of losing bodyfat.

It all boils down to three simple things. You need to eat right, exercise often, and change some habits. The main objective of this article is to lay out the exercise and workout component. Based on extensive research and real-world results, I’ve identified a workout routine that is sure to deliver great results.

The following workout routine incorporates cutting-edge science with the methodology of some of the elite trainers in the country. Give this workout a shot, and you should be able to lose a considerable amount of bodyfat, without losing muscle mass or going on starvation diets.

The principles are simple, yet powerful. Basically, the emphasis of this workout routine is to force your body to burn fat for fuel, and elevate your metabolism for a prolonged period of time. The key principles are pre-workout preparation, short weight training, and variable intensity cardio.

Anxious to get started? Check out the fat-burning workout routine below:

*Pre-workout*

This is a very important phase. Preparation during this phase can help you burn bodyfat for fuel and gain the energy needed to sustain a fairly intense workout.

– Make sure you haven’t eaten for 2 hours prior.
– Take natural green tea extract, standardized with 60% polyphenols and EGCG as the marker compound. Green tea is a wonderful energy booster and it has been proven to help the body burn more fat than caffeine along.

– Be well hydrated – Water is your best friend for fat-loss. It helps to increase your metabolic rate, increase your muscle contractile strength, and increase aerobic ouput.

*Workout*

First of all, you have to warm-up properly to promote blood-flow. Secondly, a short weight training session before your cardio session depletes glycogen. Glycogen is the substance that is burned before your body taps into fat for fuel. Lastly, the cardio you’ll be performing is of variable intensity.

Basically, variable intensity means that you don’t perform the cardio at the the same intensity, but rather you change the intensities to prevent your body from adapting.

– 5 minutes light aerobic exercise
– 20 minutes medium intensity weight lifting
— Squats or leg-presses
— Leg Curls
— Bench press or chest press
— Machine rows
— Lat Pull-downs
— Hanging Leg Raises
— Weighted Crunches
— Sidebends
– 30 minutes fat-burning cardio
— Variable low to medium intensity (Switch speeds or intensities frequently. Don’t do the same intensity for prolonged periods)

*Post-Workout*

– Drink 20-26 ounces of purified or spring water
– Wait 1 hour
– Then, consume 300-400 calorie meal with 50-25-25 caloric ratio (Carbs-Fats-Protein)
– Eat same meal every 3-4 hours

The post-workout guidelines are straight-forward. Water is essential, and eating the right meals is key to keep the metabolic fire burning. Small, frequent meals is one of the best ways to keep the calorie burning at a high level.

Give this workout routine a try, and you’ll see the difference it makes in your overall physique. You will feel fit and look toned. In time, as the fat just melts away, your current wardrobe might feel a lot looser. Just don’t say that I didn’t warn you.

There are may more tips and tricks you can apply for burning maximum bodyfat. The key is to find the right information and apply it in your workout routines. Always remember, the supplement industry may not have your best interest in mind, and when you’re buying a fitness book, don’t judge it by its cover.

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How To Weight Train For Maximum Muscle Gain

Weight training involves the use of equipment that enables variable resistance. This resistance can come in the form of “free weights” like barbells and dumbbells, machines that use cables or pulleys to help you lift the weight and bodyweight exercises like pull-ups or dips.

Free Weights vs. Machines vs. Bodyweight Exercises

For maximum muscle gain, the focus of your workouts should consist of free weight exercises. Not machines or bodyweight exercises. This is not to say that you should not use machines or bodyweight exercises, but they should not be the focus of your training. To get an effective, muscle blasting workout, you must stimulate the most muscle fibers as possible, and machines do not do this.

The main reason for this is a lack of stabilizer and synergist muscle development. Stabilizer and synergist muscles are supporting muscles that assist the main muscle in performing a complex lift. The more stabilizers and synergists worked, the more muscle fibers stimulated.

Multi-jointed free weight exercises like the bench press, require many stabilizer and synergistic muscle assistance to complete the lift. On the other hand doing a bench press using a machine will need almost no stabilizer assistance.

Since machines are locked into a specific range of motion and help to support the weight along that path, they fail to stimulate the muscles that surround the area you are working (stabilizers). This is a mistake. If your stabilizer muscles are weak, then the major muscle group will never grow!

Free weight exercises like the dumbbell press or squat, for example, put a very large amount of stress on supporting muscle groups. That’s why you will get fatigued faster and not be able to lift as much weight as you did on the machine. But you will gain more muscle, become stronger very quickly and have a true gauge of your strength.

If you use machines in your program, they should be used to work isolated areas and only after all multi-jointed exercises have been completed.

Beginners should begin with a limited combination of machine exercises, bodyweight exercises and mult-jointed free weight exercises. Before increasing the weight levels, they should work on becoming familiar with the proper form and execution of each.

Soon, bodyweight exercises will become insufficient to stimulate growth and they will need to focus on more free weight exercises.

Multi-Jointed Exercises

The exercises that work the large muscle groups are called compound (or multi-joint) movements that involve the simultaneous stimuation of many muscle groups. These compound exercises should be the foundation of any weight training program because they stimulate the most amount of muscle in the least amount of time.

Here are the basic movements:

* Bench Presses (works the chest, shoulders, tricep)
* Overhead Presses (shoulders, tricep)
* Pull-ups/Barbell Rows (back, bicep)
* Squats (legs, lower back)
* Deadlifts (legs, back, shoulders)
* Bar Dips (shoulders, chest, arms)

I cannot overemphasize the importance of these exercises. Do not start an advanced weight training program without them!

They will overload your entire skeletal and muscular system like no machine could ever do, giving you and effective workout in a very short period of time. If you can only do a few exercises, then do these. They have been proven (and not just by me) to encourage muscle and strength gain unlike any other exercises.

Lift Heavy Weight

To build mass, you must weight train with heavy weights. By heavy, I mean a weight that is challenging for you — not me, or anyone else. To consider a weight heavy, you should only be able to do a maximum of 8-12 reps before your muscles temporarily fail.

A weight is considered “light” if you can do more than 15 reps before muscle fatigue sets in.

Heavy weights stimulate more muscle fibers than lighter weights. It’s that simple. More muscle stimulation means more muscle growth.

Don’t Overtrain

Heavy weight training puts a huge strain on your body, so adequate rest and recuperation after your workouts is essential. If you are prone to train too often, several things happen:

You don’t give your muscles enough time to recuperate between workouts. If your muscles have not repaired themselves, you will not be at maximum strength for your next workout. Rest is essential. Other than eating, this should be your main focus.

You are setting yourself up for burnout or an injury. I know you are motivated and excited about working out, but don’t be careless. You must pace yourself, you want to be able to keep this up for a long time, not burnout before you reach your goals. I only weight train 3 times per week, that’s all.

Anymore than that and I would not give my body enough time to repair and build new muscle.

Contrary to popular belief, you do not grow while working out, you only grow when you are resting.

Below is an example mass workout. I did 4 heavy sets for 4-8 reps each.

Wednesday (legs, abs)

* Heavy Squats, leg extension superset
* Seated Calve Raises, 4 strips sets
* Crunches (4 sets of 20)

——-

Friday (chest, shoulder, triceps, abs)

* Flat bench press, incline dumbbell flyes superset
* Shoulder press, side raises superset
* Tricep pushdowns
* Reverse incline leg raises (3 sets of 20)

——

Sunday (back, biceps, abs)

* Wide grip pull-ups, latbar pulldown superset
* EZ bar bicep curl, incline dumbbell curls superset
* Crunches (4 sets of 20)

Nothing fancy, but effective.

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