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How Fast Can You Drop Bodyfat Without Losing Muscle?
When it comes to dieting for fat loss you’re going to hear all kinds of different numbers with regards to how fast you can lose weight.
Everything from the 48 hour “Hollywood Miracle Diet” that claims you can lose 10 pounds in 2 days, to a very conservative 1 pound per week, and everything in between.
But the truth is that there is no “One Size Fits All Answer” to this question. How fast you can lose fat will depend on several different factors such as; genetics, age, sex, fitness level, and how much bodyfat you have to lose. In addition to that, your rate of fat loss will change as you progress with your diet.
In the video below you’re going to get an overview of how the process of following a fat loss cutting diet works. From starting a brand new diet, to how your body and rate of fat loss will change from month to month as you get leaner.
Click Play To Watch The Video Below…
Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here
You’ll Lose Weight Quickly At The Start Of A Diet…
During the first month of following a fat loss diet you’re going to see the biggest drops in bodyweight. When you go from eating whatever you want, to following a structured fat loss eating plan that puts you in a calorie deficit, your body will drop “weight” relatively quickly.
But not all of this “weight loss” is bodyfat. Most of your fast initial weight loss will come from water weight, intestinal bloat, and some of it will be actual bodyfat. It’s pretty common to lose 5 pounds or more per week during your first month of dieting.
As You Progress With Your Diet Your Weight Loss Will Slow Down…
When you transition into your second month of dieting your rate of weight loss will be slower, somewhere in the 2-3 pounds per week range. This is because in your second month of dieting you will have lost the majority of your extra water weight and will be primarily losing stored bodyfat.
As you continue to lose fat into your third month of cutting and beyond, your rate of weight loss will become even slower as you get leaner and have less fat to lose. At this point of your fat loss diet if you can lose 1-2 pounds per week that is really good progress.
The Leaner You Get, The Less Weight You’ll Lose… But You’ll Look Better!
The longer you diet, the slower your progress will be in terms of pounds lost on the scale. However, you’ll actually see better results when you look in the mirror and compare progress pictures.
While the fast initial weight loss that you make during your first month of dieting maybe motivating when you look at the numbers on the scale. You’re not really going to look any different physically. You’ll just be a slightly smaller version of your old self. This causes many guys to mistakenly think that they are doing something wrong and losing muscle rather than bodyfat, but it’s not the case. You need to zoom out and look at the big picture to see what’s really going on when you lose fat.
For example, if someone has a lot of weight to lose, say 50 pounds, and they start a diet and lose 10 pounds. While this is great progress, it’s not going to make them look any leaner or harder because they still have 40 extra pounds of bodyfat covering their muscle definition.
But as they continue losing bodyfat and their skin gets thinner, the physical results will start to show more and more. When they get down to losing that last 10 pounds of bodyfat this will make a huge difference in their muscle definition and hardness.
That last 10 pounds of bodyfat is the pesky stubborn fat that lays between the muscles. As you lose this last bit of bodyfat your physique will become noticeably leaner and harder. So while the first 10 pounds you lose won’t make you look much better, the last 10 pounds you lose will make you look dramatically better.
So keep this in mind whenever you follow a fat loss diet, you need to commit to your program for the long term in order to reap the ultimate results of a lean ripped body.
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Over the last few years I’ve literally taken hundreds of supplements, trying to find the closest thing to steroids. My goal was to find a supplement that could help me get BIG fast. I wanted a magic pill that could speed up my gains and was 100% natural. But none of them worked…except for one. The most powerful supplement […]
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by Armando M. Pro Tan®, Official Tanning Company of the IFBB, will be attending next 2016 World Bodybuilding Championships that will be held in Benidorm (Spain), from 3rd. to 7th November. For this reason, athletes interested in having their tanning services can contact, directly with them, in order to reserve an appointment.
Beside this service, Pro Tan company has created instructional videos for both, athletes and coaches, to properly learn how to apply competition color and posing oils, before stepping on stage. These videos are in IFBB TV, and can be watched.
In order to reserve the service, athletes and coaches can visit www.ProTanUSA.com or email email@example.com.
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Australian Strength Performance is a Melbourne-based performance centre that focuses on providing its clients with the the most science & experience backed training and nutrition programs. It was founded by Benjamin Siong. During his career Ben has worked with champion state and national athletes, bodybuilders and fitness models, including Miss Universe Australia 2011. However, it is his expertise in creating remarkable physiques in record time that has earned him the signature title of Body Composition Specialist.
Last month I was honoured to attend Australian Strength Performance’s Strength Revolution Tour, a 2-day seminar about training and nutrition principles and methods to maximize hypertrophy. Even with 12 years of bodybuilding experience myself, I have learnt loads from the seminar. Here are some tips from the seminar which you could use to improve your performance and physique!
#1 Train According To Your Goals And Needs
There are two kinds of hypertrophy – myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myfibrillar hypertrophy is the increase of the contractile elements of muscle fibres, which leads to more strength, but not necessarily size. On the other hand, sarcoplasmic hypertrophy is the increase of volume of sarcoplasm, the fluid-like cytoplasm within the muscle cell. This leads to a gain in size, but a smaller gain in strength. Both hypertrophies are not exclusive to each other. However, you can train to maximize one over another. How? That leads to tip #2.
#2 Manipulate Rep Ranges & Time Under Tension
Ideally, to maximize muscle growth, you should aim for 7 to 12 reps per set, with your target muscle being under tension for 40 to 75 seconds. To achieve such time under tension, your eccentric movement (lowering the weight) should be slow, taking up to 4 seconds for each rep. On the other hand, if you’re aiming for strength and power, aim for 1-3 reps per set with less than 20 seconds time under tension.
#3 Create A Mind-Muscle Connection
The term mind-muscle connection is used to describe one’s ability to consciously activate a desired muscular pattern with precision. Studies have demonstrated that the use of a mind-muscle connection where you consciously channel your focus on the target muscle increases EMG activity of that muscle. So yes, thinking of your biceps contracting when you’re curling can actually give you bigger guns!
#4 Favour Free Weights Over Machines
Free weight exercises recruit more muscle fibres to maintain the motion through its trajectory. This leads to increased trauma, and hence increased hypertrophy.
#5 Focus On Form & Coordination
The more coordinated the individual is, the higher is his/her potential to hypertrophy. This is due to the increased neural drive he/she can allocate towards motor unit recruitment and strength gains, and less towards coordination. Thus, especially for beginners, practice your form with light weights first before moving on to heavier weights.
#6 Use Stretching To Enhance Your Training
Instead of stretching your targeted muscle, stretch the antagonistic muscles (muscle that move in the opposite direction. Eg. The antagonistic muscle for biceps is the triceps). This is because the antagonist relaxes from the stretch, hence producing less friction within the exercise. Furthermore, more motor units are recruited with the static stretch. Strength coaches like Charles Poliquin recommend five minutes static stretches on the quadriceps before performing a hamstring curl.
#7 Consume A Protein & Carb Shake Post-Workout
Consuming a protein and carb shake post-workout has shown to increase protein synthesis by 31% and glycogen synthesis by 36%. Furthermore, it can suppress cortisol (a catabolic hormone) and allow testosterone to increase. After an intense workout, consume a shake that contains 0.6g of protein for every kg of lean body weight and 1g of carbs for every kg of lean body weight.
#8 Use BCAAs To Boost Your Gains
BCAA stands for branched chain amino acids, which includes leucine, isoleucine and valine. BCAAs are a unique supplement as they initiate anabolic and anti-catabolic functions by increasing insulin and growth hormone levels at the same time. The recommendation is 20-40g of BCAAs taken during workout, depending on body weight. Eg. A 200lb man should consume 40g.
And there you have it, eight tips which you could apply to your workouts to see better results! For more tips and information from Australian Strength Performance, click here to like their page. You could also contact firstname.lastname@example.org to subscribe to their newsletter or find out about future courses and seminars.
The post Top 8 Tips To Maximize Hypertrophy By Australian Strength Performance appeared first on Fabodylous.
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