Build Muscle Lose Fat - Health and Fitness News

I know a lot of people have trouble getting started and then sticking with a weight training and nutrition program. This is especially true when the winter months roll around and we can hide our physiques under baggy layers of clothing.

And it doesn't matter if you are trying to build muscle or lose fat with your training program. Skinny guys pig out, hit the gym less, and convince themselves they are "bulking up" when the truth they are hiding from is that they are getting fat. And those trying to lose fat? Hey, you don't look so bad in clothes, right? Sure! Keep telling yourself that and watch when you stand in front of the mirror come spring and feint dead away at the scary thing staring back at you.

Here are five quick tips you can use to help get yourself going. Before you know it, you'll be losing fat, building muscle and showing off the sexiest body in your neighborhood.

1. Determine the reality of your current situation. Be honest with yourself about where you are and how far you have to go.

2. Figure out the things you are doing now that you would not have gotten involved with, knowing what you now know? Examples are smoking, drinking sugar laden soft drinks, junk food snacking late at night, spending most of your time on the couch, etc.

3. Do a complete and honest analysis of youself and your skills regarding health and fitness. What do you do well? Where do you need to improve?

4. Determine a measure that you can use to gauge your progess. I measure my progress by the mirror, skin fold calipers combined with the scale, and the weights I lift in the gym.

5. Set specific goals for each day, week, month of what you need to do to move yoruself toward your goals and discipline yourself to accomplish these small goals that will lead you to big rewards.

Work out these five tips and you'll end up reaping big rewards from your weight training, cardio and nutrition programs.

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November 9, 2006 08:34 - Weight Training for Different Body Types

The following is from my recently launched forum. You can check out the forum at www.OnlineFitnessForum.com

Newfiechick posted the following: "O’kay, I know that there are three basic body types…..The Ectomorph, The Mesomorph and The Endomorph. I also know that any body type can be developed with the correct training and nutrition, however, will people with different body types need to approach their training with different objectives?? (even though they may all have the same goals.)

So, if you you are somewhere in between two body types, would you take a “middle approach” to the training recommendations?

I’m not clear on all these bodytypes and how to train for each one…...OR should you really train differently because of your bodytype??? I'm confused!

I want your peoples opinion on this!! Thanks in advance for your help!"

Here was my response:

Yes, you should take a slightly different approach to your weight training program because of your body type, for a variety of reasons. I could write a book (or at least a special report) on just this topic so I'll just cover some of the basics and I'm not going to go hunt down the references to various scientific studies or explain the science in too great of detail. You'll just have to true me on this.

For example, neuromuscular efficiency is different for the different body types. True genetic marvels, like the pro bodybuilders have very high neuromuscular efficiency. This means they can contract a much larger percentage of their muscle fibers in any rep or set than, say, an ectomorph, who usually has lower muscular efficiency. This means ectomorphs need a longer time under tension per set (ie, higher reps) as well as possibly slightly more overall volume (ie, number of sets per workout and or the training frequency for the body part.

The trick for ectomorphs is that they can't tolerate a lot of work so it's a sort of a catch 22. This is why intensity techniques like drop sets and supersets are great for ectomorphs, to help overcome the neuromuscular efficiency problem.

Another point would be exercise selection. Most ectomorphs have long arms and shallow torsos, while mesomorphs and endomorphs have shorter arms and are more barrel chested. This makes the barbell bench press a piss poor exercise for chest development for the ectomorph. The very long range of motion makes it more of a tricep developer and they can't use a lot of weight. The meso or endo is usually a great bench presser because of the short range of motion on the exercise for them. The ecto is much better off doing decline bench presses, which shortens the range of motion, making it more of a chest developer and less of a tricep exersise.

Most ecto's are poor squatters as well due to their poor leverage and long legs. This squat disadvantage usually makes them pretty good deadlifters, though. My deadlift was always way ahead of my squat. At 6 feet 180 pounds, when training hard on the deadift, I maxed out at 405, yet I've never been over 350 on the squat.

Okay, this is getting long but you can see from these points that you do have to take your body type into consideration.

Gregg

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November 10, 2006 20:44 - Back and Biceps Muscle Building Shock and Awe Style

Yeah, okay, shock and awe is overused, I know. But it was that kind of workout. Every third workout or so for a body part I like to incorporate supersets, drop sets, end of set partials, etc. and really blast the muscle. That was today’s workout for back and biceps. I started with parallel close grip pulldowns (v handle) and did a triple drop set for 9 reps, 5 reps and 4 reps and included 4 midrange partials on the last drop. After a two minute rest I did another triple drop with a curl grip pulldown and a straight bar for 6 reps, 4 reps and 4 reps with 4 midrange partials on the last set.

Then I did a superset of Pullups and Machine Pullovers for 10 reps each on the first set and then 8 reps and 7 reps respectively on the second superset with the same weight.

After that, I did 3 sets with the same weight on the Machine Pullovers with only 20 seconds of rest between sets. That was followed by one all out set of deadlifts for 20 reps.

I followed that back blast with my biceps routine. First up was incline dumbbell curls. I did the reps as follows - a full rep followed by a partial rep at the bottom stretch position. That was one rep. I did 7 reps like that. I followed that with 7 reps in the same fashion with Incline Dumbbell Hammer Curls.

I then supersetted standing dumbbell curls (7 reps) with barbell preacher curls (5 reps).

Finally, I finished up with single arm dumbbell spider curls for 12 reps on each arm on the flat side of the preacher bench.

It was a quck workout but I could really feel it.

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November 13, 2006 17:23 - Fat Loss, Weight Training and Motivation Tips You Have To Have

Just recently, I was lucky enough to grab an interview with fitness competitor, Kate Stewart. Kate has an amazing story to share, and you'll get a ton of tips on fat loss, weight training, and motivation along the way. If you have trouble staying motivated or finding the time to workout, you've got to read what Kate has to say. And check out her before and after pics while you're there. Wow!

Check out Kate Stewart's interview

November 16, 2006 10:50 - Weight Training Week in Review

Has it been almost a week already? How come when I'm starving the three hours between meals doesn't go that fast? It doesn't seem fair, really.

After that last back workout on the 10th, I got to rest up completely over the weekend. Didn't even do any cardio, although I was supposed to do a HIIT session with the jump rope on Saturday.

Monday was a similar style workout to my back workout but for chest, shoulders and triceps. It looked like this:

Decline Bench Press - warm up then a triple drop set

Superset: 2 x 8
Incline Dumbbell Bench Press
Flat Dumbbell Flyes

Superset: 2 x 8
Weighted Dips
Incline Dumbbell Flyes

Superset: 2 x 8
Lateral Raises
Seated BB Military Press

DB Upright Rows - Triple Drop Set (8x6x4)

Superset: 2 x 8
Elbows Flared Tricep Pushdown
Decline Lying Tricep Extension with EZ Curl Bar

Tuesday was leg day (it comes way too soon) and it consisted of the following:

One Legged Squat on Hack Machine (you could also do this on the Smith Machine): 12 sets of 5 reps for each leg (24 total sets). There is no rest, just alternate from one leg to the next until you've completed 12 sets for each leg

Standing Leg Curls - 3 sets with the same weight, only 30 seconds rest between sets

Barbell Full Squats - 1 x 20

Barbell Full Squats - Triple Drop Set (8x6x4)

Lying Leg Curls - Triple Drop Set (8x6x4)

One Legged Calf Raises - 8 x 8 (performed in the same fashion as One Legged Squats

My legs are still very sore from that workout.

Yesterday was back day but it was completely different. I performed nothing but straight sets on all exercises, rested 2 minutes between sets and exercises and kept everything in the 4 to 6 rep range,.

Today is finally a rest day and I can use it. Well, not a complete rest day. Have to do a little cardio. Started keeping a food journal again yesterday, which I haven't done in awhile. Totals for the day were:

2,701 calories
193 grams of carbs
236 grams of protein
109 grams of fat

Don't forget the brand new forum - You can check out the forum at www.OnlineFitnessForum.com

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Gregg

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No BS, No Excuses,

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November 22, 2006 14:40 - Weight Training Update

Enjoyed a rest from the weights over the weekend. Had a very productive workout on Friday for chest, shoulders and triceps. It was a low rep workout that looked like this:

Decline Bench Press 3 x 4-6
Incline DB Bench Press 3 x 4-6
Flat Bench Flyes 1 x 6-8
Weighted Dips 1 x 6-8
Seated Military Press 2 x 4-6
DB Lateral Raises 1 x 6-8
DB Upright Rows 2 x 4-6
Flared Elbow Tricep Pressdowns 2 x 6
Decline Lying Tricep Extensions 2 x 8

Over the weekend I got in two cardio session on the recumbent bike, one on Saturday and one on Sunday. Each one lasted 45 minutes and consisted of random interval training. Basically, I would increase the resistance every four and a half minutes, then go back down and work up again. For example, I would do level 2 for four and a half minutes, then level 3, level 4, level 5 and back down to 2 to start over.

Over the last four and a half minutes, I would do high intensity interval training, doing 30 seconds all out at level 6 or 7, followed by 30 seconds of recovery at level 2. This was followed by an easy five minute cool down.

Monday was for the back, biceps and forearms and consisted of the following weightlifting routine:

Close (parallel) grip Pulldowns 2 x 7-9
Curl Grip Pulldowns 2 x 10-12
Dumbbell Pullovers 2 x 13-15
One Arm Dumbbell Rows 2 x 7-9
Seated Rows 2 x 13-15
Incline Dumbbell Curls (30 degree) 1 x 7-9
Incline Dumbbell Hammer Curls (30 degree) 1 x 10-12
Barbell Preacher Curls 1 x 13-15
Standing Barbell Curls 1 x 7-9

I'll go into more detail about the routines, exercise and rep selection, etc. and why I do what I do in future posts, in my newsletters Fast Mass Tips , Fat Loss Secrets Revealed and on the Online Fitness Forum.

November 27, 2006 10:21 - Weight Training Through the Holidays

Is your weight training program going under? If you're here in the US, you just enjoyed a nice four day holiday weekend. So how did it go? Did you ditch all discipline and gorge yourself on turkey, gravy, pie, ice cream, etc or did you stick to your muscle building, fat burning fitness program? I indulged a little but I have to say, overall, I enjoyed my holiday food without going crazy.

In fact, I'm a half pound heavier today than I was Thanksgiving morning, but my skin fold measurement is down a millimeter on my waist, so that half pound is muscle, not fat. I didn't expect that, but it's a nice surprise. How about you? Need to do some extra cardio this week?

I did cardio on Thanksgiving, had a weight workout on Friday, and performed cardio on Saturday and SUnday. Today is chest, shoulders and triceps. This week is going to be a very intense weight training week before downshifting the intensity a bit next week. I'll go into more of that in another post. If you're here in the US, hope you had a great Thanksgiving holiday. Now get back to the gym. The weights are calling!

I'll go into more detail about the routines, exercise and rep selection, etc. and why I do what I do in future posts, in my newsletters Fast Mass Tips , Fat Loss Secrets Revealed and on the Online Fitness Forum.

November 28, 2006 12:27 - Muscle Building Shock Therapy

Okay, I think the term "shock" when it comes to muscle building is way overused and not that accurate, either. But it does do a good job of describing the weight training techniques I am talking about that can help you add muscle mass to your body.

'm a big believer in planning all your workout details - sets, reps, recovery days, the proper training split, etc. You should know what you are going to do in the gym well before you get there. But I do think the random "shock" day thrown into your program every once in a while can reall help you snap out of a rut and get back to building muscle, which is the whole reason you're in the gym in the first place, right?

I'll give you an example so you can see what I mean. This has been my leg training routine for the past month or so:

One Legged Squat - 10 sets per leg of 5 reps each. Like I mentioned below for the standing calf raises, I alternated legs without stopping until all 10 sets (20 really, 10 per leg) were completed. Brutal? You bet! Effective? Damn straight! You can do this on a hack machine or on the Smith Machine.

Leg Curls - 3 by 12-15 reps with only 30 seconds rest between sets. After going to failure on the final set do partial reps in the contracted position (the top of the rep). You may need a training partner to help you get the weight into the contracted position. The reps should only be a few inches of motion. Once you can no longer do this, do partial reps just above the bottom of the rep stroke until you can't do any more partial reps.

Full Squats with a Barbell - 1 x 20 Do these in a power rack for safety and squat ass to the floor. I train legs once a week and alternate this exercise with 3 sets of 5 reps.

Stiff Legged Deadlifts - 1 x 20

Standing Calf Raises 8 sets of 8 reps Do one leg at time, alternating legs without any rest until all 8 sets of 8 reps have been completed for each leg.

That's it. I only train legs once per week.

Yes, it's a pretty intense workout. After performing that routine for about 6 - 8 weeks now, I wanted to shake things up a bit to stay out of a rut and not let my body get complacent about my workout. So all I did today was squats.

I started out with full barbell squats. After warming up I did one triple drop set for a total of 20 reps. I managed 8 reps with the starting weight, dropped 40 pounds to get another 5 reps and then dropped 50 more pounds and cranked out another 7 reps that had me breathing like a freight train (if freight trains could breathe).

After a three minute rest, I hit the one legged squat on the hack machine, where I cranked out 14 sets of 8 reps for each leg. As mentioned above, I would do 8 reps for the left leg then without stopping, I performed 8 reps for the right leg, then back to the left, etc. The first time I got 4 sets of 8 for each leg. Then I rested two minutes before cranking out 3 more sets of 8 on each leg.

All in all the one legged hack squat went like this:

4 sets of 8 reps per leg (alternating legs without stopping)
2 minute rest
3 sets of 8 reps per leg (alternating legs without stopping)
2 minute rest
3 sets of 8 reps per leg (alternating legs without stopping)
2 sets of 8 reps per leg (alternating legs without stopping)
2 minute rest
2 sets of 8 reps per leg (alternating legs without stopping)

It's extremely important to your muscle building and fat loss efforts to have a plan. I'm constantly talking about setting goals in my two newsletters, Fast Mass Tips , Fat Loss Secrets Revealed and on the Online Fitness Forum.

However, you can really boost your progress by inserting a random "shock" day every once in awhile in your weight training routine to keep your body from getting used to your program. Change up the exercises, the reps, the order of exercises, the rest between sets, anything you can think of that's radically different from your normal workout.

November 30, 2006 12:16 - Rep Range Abuse

First, my legs are still very sore from Tuesday's muscle building shock therapy. But I fully expect them to be ready to go when this coming Tuesday rolls around.

IMost people who weight train fall into the trap of changing their routines way too often. They don't stick with a routine long enough to see if it's effective at building muscle or burning fat.

They are quickly on to the next thing (a lot like the way the 'get rich quick' crowd approaches money making). And after months, or sometimes years of training, they aren't any stronger than they were at the start.

Remember, the most important principle in bodybuilding is progressive overload.

No, there isn't a 100% direct correlation between building strength and building muscle but there most defiitely is a very strong correlation.

I don't care how you bomb, blitz, or super saturate your chest with a lot of different routines. If you started out benching 150 for 8 reps and six months later, after all your bombing and blitzing, you are still benching 150 for 8 reps, you haven't gotten anywhere.

Now, by focusing on progressive overload, I have a tendency to fall into the other trap of not changing things up enough. I've been doing something lately to allow me to focus on progressive overload while getting some variety, which keeps me motivated. I've broken down my training into three different routines for each body part, rotating them each time I train that body part.

At one workout, I'll keep things in the rep range of 4 - 8, doing straight sets with about 2 minutes rest between sets. At the next workout, I'll also do straight sets by up the reps to 10 - 15. And the third workout will be like the leg workout I mentioned in the previous entry right here on this blog. I'll shake things up with some serious intensity techniques like drop sets, super sets, rest/pause sets, much shorter rest periods (like 20 or 30 seconds), and include things like end of set partial reps.

I may also slightly change the exercises for each of the different workouts, using one's that may be more suited to low reps, high reps, or intensity techniques. This allows me to focus on progressive overload as I can compare each workout to the previous time I did that same workout, while also getting variety in my training program, without constantly changing my routine and irgnoring progressive overload. See how this might help your progress with your own version.

Learn more in my newsletters Fast Mass Tips , Fat Loss Secrets Revealed and on the Online Fitness Forum.

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