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How to Gain Muscle and Lose Fat
How to Gain Muscle & Lose Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Are you ready for my famous "gain muscle or lose fat" chart?
I know this is going to make a few people mad, but it's the truth about whether a guy should lose fat or gain muscle. If he doesn't stick to my recommendations, he won't get the ripped abs and muscles he wants.
I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat...they think they will look good if they "get ripped", but in reality, will look like they are starving. They should focus on gaining muscle instead.
This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.
In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I've come up with a height-weight chart that determines whether or not you should lose weight.
Here's the chart identifying the cut-off weight for muscle building, and the rule below.
5'6" - 140 pounds
5'7" - 145 pounds
5'8" - 150 pounds
5'9" - 155 pounds
5'10 - 160 pounds
And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.
For example, if you are 5'8", 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you'll look like crap, and practically anorexic, to be blunt.
Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.
And don't worry, you're not going to look huge. At 5'8", a guy would have to be at least 180 in order to be considered "jacked" or "huge".
And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.
To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will allow you to gain muscle and lose fat.
About the Author:
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Are you ready for my famous "gain muscle or lose fat" chart?
I know this is going to make a few people mad, but it's the truth about whether a guy should lose fat or gain muscle. If he doesn't stick to my recommendations, he won't get the ripped abs and muscles he wants.
I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat...they think they will look good if they "get ripped", but in reality, will look like they are starving. They should focus on gaining muscle instead.
This is a harsh lesson in reality, but too many guys are trying to lose weight when the focus should be on gaining muscle.
In fact, through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I've come up with a height-weight chart that determines whether or not you should lose weight.
Here's the chart identifying the cut-off weight for muscle building, and the rule below.
5'6" - 140 pounds
5'7" - 145 pounds
5'8" - 150 pounds
5'9" - 155 pounds
5'10 - 160 pounds
And so on. For every inch taller, add 5 pounds. For every inch shorter, subtract 5 pounds.
For example, if you are 5'8", 150 pounds, you should NOT be focusing on losing weight. You need to gain muscle if you want to look good on the beach and have muscle. Focusing on weight loss would be the worst thing you could do. If you do, you'll look like crap, and practically anorexic, to be blunt.
Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs.
And don't worry, you're not going to look huge. At 5'8", a guy would have to be at least 180 in order to be considered "jacked" or "huge".
And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.
To use Turbulence Training to gain muscle and lose fat, simply stick to the weight training workouts only. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will allow you to gain muscle and lose fat.
About the Author:
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Create A Home Fitness Plan that Works
Adults need at least 30 minutes of physical exercise per day but due to works and family, most of us have problem finding time to visit the gym. For many people, setting up a home gym and working out at home seem to be an attractive alternative.
There are three key components that you need to include in order to build an effective home fitness exercise program. These components are: cardio, resistance and stretch training.
Cardio workout aims to strengthen the heart, increase energy, burn fat and reduce stress. One popular in-home cardio workout is the stationary bike, which is easy and effective in burning calories.
Resistance training aims to strengthen and tone our muscles and increase metabolism. Flexible tubing is very popular for in-home resistance workout due to its portability and relatively low price tag.
Stretching aims to reduce muscle tension, build flexibility, increase blood circulation and lower the risk of injury. It should be performed at the end of a workout session when our muscles are warm.
Try to develop a home fitness workout plan that you can stick with. Always consult your doctor before beginning your in-home workout routine.
There are three key components that you need to include in order to build an effective home fitness exercise program. These components are: cardio, resistance and stretch training.
Cardio workout aims to strengthen the heart, increase energy, burn fat and reduce stress. One popular in-home cardio workout is the stationary bike, which is easy and effective in burning calories.
Resistance training aims to strengthen and tone our muscles and increase metabolism. Flexible tubing is very popular for in-home resistance workout due to its portability and relatively low price tag.
Stretching aims to reduce muscle tension, build flexibility, increase blood circulation and lower the risk of injury. It should be performed at the end of a workout session when our muscles are warm.
Try to develop a home fitness workout plan that you can stick with. Always consult your doctor before beginning your in-home workout routine.
Strength Training Exercises
Do you feel pain when trying to reach for items located on your top kitchen shelf? Do you find it hard to push a cart at the supermarket? Are the grocery bags getting too heavy for you to carry? Do you find that your balance is off, or that you are having problems walking? If you have answered yes to any of these questions, here are some strength training exercises guaranteed to build those muscles up and increase your ability to handle just about any task.
First you will need to obtain a stretch band. Okay, here we go. First exercise is to help you grab those condiments from the top shelves. Sit in a chair and place the end of the stretch band under you while taking the other end with one hand. Now pull the band up as far as you can, then count to five and slowly lower the band. Do the same thing with the other hand. It is recommended that you complete this exercise 15 times, alternating between each hand.
The next exercise will increase your ability to push that supermarket cart. Ready?
Sit in a chair and take one end of the band in each hand. Place your right hand on the left side of your body and lift up the band over your head and behind you as far back as you can go using your left hand. Count to five and slowly lower your hand. Complete the same exercise with the right hand. Again, 15 repetitions are recommended.
This exercise will enable you gain more strength for lifting. While standing, place each foot on the band. Ensure your feet are separated and in line with your shoulders. Take hold of the band with both hands and pull up. Count to five and slowly lower your hands.
The last exercise will help you to walk more frequently and obtain a good balance at the same time. This exercise will require you to stand in front of the back of a chair. Place the band around your ankle while standing on the other end of the band with your other foot. Raise your right foot behind you, count to five and slowly bring the foot down. Do the same exercise with the left foot; 15 repetitions are recommended.
If you can complete these exercises three times a week, alternating them so they are comfortable and enjoyable, you will be in good shape in no time. Keep in mind that rest and a healthy diet are important to your success. The strength you gain will enable you to not only feel great, but alleviate the struggle in performing your daily tasks.
First you will need to obtain a stretch band. Okay, here we go. First exercise is to help you grab those condiments from the top shelves. Sit in a chair and place the end of the stretch band under you while taking the other end with one hand. Now pull the band up as far as you can, then count to five and slowly lower the band. Do the same thing with the other hand. It is recommended that you complete this exercise 15 times, alternating between each hand.
The next exercise will increase your ability to push that supermarket cart. Ready?
Sit in a chair and take one end of the band in each hand. Place your right hand on the left side of your body and lift up the band over your head and behind you as far back as you can go using your left hand. Count to five and slowly lower your hand. Complete the same exercise with the right hand. Again, 15 repetitions are recommended.
This exercise will enable you gain more strength for lifting. While standing, place each foot on the band. Ensure your feet are separated and in line with your shoulders. Take hold of the band with both hands and pull up. Count to five and slowly lower your hands.
The last exercise will help you to walk more frequently and obtain a good balance at the same time. This exercise will require you to stand in front of the back of a chair. Place the band around your ankle while standing on the other end of the band with your other foot. Raise your right foot behind you, count to five and slowly bring the foot down. Do the same exercise with the left foot; 15 repetitions are recommended.
If you can complete these exercises three times a week, alternating them so they are comfortable and enjoyable, you will be in good shape in no time. Keep in mind that rest and a healthy diet are important to your success. The strength you gain will enable you to not only feel great, but alleviate the struggle in performing your daily tasks.
Stretch For More Strength
Can you touch your toes? If you fail this simple test (done the proper way, with legs straight), you've discovered a major flaw in your physique. That's because poor flexibility in this movement inhibits your ability to build muscle and makes you more susceptible to injuries, especially those involving your lower back. But don't worry: You can loosen up in just 3 minutes. So start the clock. Your physical therapy begins now.
Click here to read the complete article...
Click here to read the complete article...
Interval Training For Fat Loss
Here is a great video that shows you the full and detailed description of interval training for fat loss. This video is presented by Turbulence Training.
Weider Club Home Gyms
Weider Club Home Gyms Offer a Complete Workout at a Reasonable Price
Many people decide that the home workout program is more attractive than paying membership fees at a local gym or health club. There are many benefits of working out at home; you can work out when you want, how you want and for as long as you want, and you don’t need to wait for the equipment. If you decide that you are ready to invest in a gym that will cover all of your workout needs from the comfort of home, consider a Weider Club home gym. Not only will one of these gyms be able to give you an effective total body workout, you can find Weider Club home gyms in a variety of prices to meet everyone’s budget constraints as well.
Types of Equipment Available for a Weider Club Home Gym
You can find a variety of equipments available to in Weider Club home gym, including a bench that will give you a variety of inclines as well as an inversion option. You can also buy basic benches that will work very well with a free weight system. The Olympic bench system will give you a complete workout that includes a number of exercise options for all of your major muscle groups. Many fitness buffs that do quite a bit of strength training enjoy a combination of machine exercises as well as free weights, and Weider Club home gym systems can give you a taste of both, making them a versatile choice for your home gym.
Before you buy your Weider Club Home Gym
Before you head out to purchase your first Weider Club home gym, it is a good idea to take one for a test run. Most sporting goods and fitness stores will let you try out the equipment prior to making a purchase, and this is definitely a good idea before investing in your home gym. Make sure that you inspect how easy the machine is to adjust, and how smoothly the weights move back and forth. A smoother movement will mean a more effective workout with less chance of injury.
The Weider fitness equipment has been out for some time, and you will find that the Weider Club home gym systems are some of the best and most popular that money can buy. If you are interested in getting fit from the privacy and comfort of your own home, consider a Weider Club home gym. You can get a full body workout any time you want from the comfort of home, at a reasonable price.
Many people decide that the home workout program is more attractive than paying membership fees at a local gym or health club. There are many benefits of working out at home; you can work out when you want, how you want and for as long as you want, and you don’t need to wait for the equipment. If you decide that you are ready to invest in a gym that will cover all of your workout needs from the comfort of home, consider a Weider Club home gym. Not only will one of these gyms be able to give you an effective total body workout, you can find Weider Club home gyms in a variety of prices to meet everyone’s budget constraints as well.
Types of Equipment Available for a Weider Club Home Gym
You can find a variety of equipments available to in Weider Club home gym, including a bench that will give you a variety of inclines as well as an inversion option. You can also buy basic benches that will work very well with a free weight system. The Olympic bench system will give you a complete workout that includes a number of exercise options for all of your major muscle groups. Many fitness buffs that do quite a bit of strength training enjoy a combination of machine exercises as well as free weights, and Weider Club home gym systems can give you a taste of both, making them a versatile choice for your home gym.
Before you buy your Weider Club Home Gym
Before you head out to purchase your first Weider Club home gym, it is a good idea to take one for a test run. Most sporting goods and fitness stores will let you try out the equipment prior to making a purchase, and this is definitely a good idea before investing in your home gym. Make sure that you inspect how easy the machine is to adjust, and how smoothly the weights move back and forth. A smoother movement will mean a more effective workout with less chance of injury.
The Weider fitness equipment has been out for some time, and you will find that the Weider Club home gym systems are some of the best and most popular that money can buy. If you are interested in getting fit from the privacy and comfort of your own home, consider a Weider Club home gym. You can get a full body workout any time you want from the comfort of home, at a reasonable price.
Child Fitness
Teach Your Child about Fitness
From their earliest years, children mimic parents. Whether it’s clapping or making sounds, toddlers who watch Mom and Dad dance or jump try to follow the same moves. Children’s shows also encourage kids to exercise in a fun and unique way.
There are a variety of ways to teach your child about fitness, why it’s important, how to get them interested enough to participate, and show them it’s actually fun as well.
Perhaps you have toddlers at home and have an exercise routine of your own. For example, you put an exercise DVD on every morning while your child watches from the playpen. Suddenly, your child is mimicking your every move. This is where it begins. Mom is having fun and so is the child.
As your child grows, and your exercise routine involves walking, you may begin by utilizing a stroller, then later on, having the child walk with you, hand in hand. Eventually, you may begin jogging with your now-older kid beside you, keeping up with every step.
Fitness doesn’t have to be a laborious exercise. It can be fun utilizing creative and new methods to make it so. If you have a good time exercising, your child will too. Physical fitness is important for children as well as adults, and the more you incorporate fitness into your daily routine, the more your child will inevitably want to follow in your footsteps.
Children learn from being taught. If your home is filled with physical activity, your child will consider it a normal part of growing up and will conform to the activities you engage in every day.
If you put on a Dancercise® DVD, for example, your child will participate. So too, with family participation, exercise will become a daily routine and no second thoughts will be given to why it shouldn’t be done, but rather how much fun it is to do.
From their earliest years, children mimic parents. Whether it’s clapping or making sounds, toddlers who watch Mom and Dad dance or jump try to follow the same moves. Children’s shows also encourage kids to exercise in a fun and unique way.
There are a variety of ways to teach your child about fitness, why it’s important, how to get them interested enough to participate, and show them it’s actually fun as well.
Perhaps you have toddlers at home and have an exercise routine of your own. For example, you put an exercise DVD on every morning while your child watches from the playpen. Suddenly, your child is mimicking your every move. This is where it begins. Mom is having fun and so is the child.
As your child grows, and your exercise routine involves walking, you may begin by utilizing a stroller, then later on, having the child walk with you, hand in hand. Eventually, you may begin jogging with your now-older kid beside you, keeping up with every step.
Fitness doesn’t have to be a laborious exercise. It can be fun utilizing creative and new methods to make it so. If you have a good time exercising, your child will too. Physical fitness is important for children as well as adults, and the more you incorporate fitness into your daily routine, the more your child will inevitably want to follow in your footsteps.
Children learn from being taught. If your home is filled with physical activity, your child will consider it a normal part of growing up and will conform to the activities you engage in every day.
If you put on a Dancercise® DVD, for example, your child will participate. So too, with family participation, exercise will become a daily routine and no second thoughts will be given to why it shouldn’t be done, but rather how much fun it is to do.
Exercise To Relieve Stress
How Exercise Can Help Relieve Stress
Exercise is a very effective method to relieve stress. When fully engaged in an exercise program the body releases endorphins in the brain, which induces a natural high and dissipates the stress, leaving you feeling energized and relaxed.
It doesn’t matter what form of exercise you choose, the point is that any type of exercise will achieve the same results. Whether it's walking, running, stretching, aerobics or yoga. Your body becomes completely relaxed and able to cope with whatever it is that caused the stress in the first place.
Moreover, exercise is essential for your cardiovascular system. It improves your overall health and along with a diet regimen, can help you maintain a balance within.
Walking for 20 minutes every other day, biking in the park, engaging in aerobic exercises either at home or at the gym are the clear cut solutions to relieving stress.
For example, if you are a working mom or dad, walk during your lunch hour every day for 20 minutes before lunch. Sometimes fatigue sets in during the early afternoon and this is a great way to become energized for the rest of the workday.
If you are working on a project and cannot take a lunch break, take a five minute break and do some stretch exercise in the office. Sitting all day in front of a computer is not healthy. It can cause leg cramps, shoulder and back problems, neck cramps and clots. Getting up and moving around is essential. Stretching will help relieve the stress that causes these symptoms, and you will be able to finish out the day in a calmer and more relaxed state.
One can always tell when stress is taking its toll. The body tenses up, muscle aches begin, and irritability becomes your unwanted friend.
Exercise, no matter what form, not only makes you feel good and relieve stress but also relaxes the body and frees up the mind to be able to concentrate on the tasks at hand.
Exercise is a very effective method to relieve stress. When fully engaged in an exercise program the body releases endorphins in the brain, which induces a natural high and dissipates the stress, leaving you feeling energized and relaxed.
It doesn’t matter what form of exercise you choose, the point is that any type of exercise will achieve the same results. Whether it's walking, running, stretching, aerobics or yoga. Your body becomes completely relaxed and able to cope with whatever it is that caused the stress in the first place.
Moreover, exercise is essential for your cardiovascular system. It improves your overall health and along with a diet regimen, can help you maintain a balance within.
Walking for 20 minutes every other day, biking in the park, engaging in aerobic exercises either at home or at the gym are the clear cut solutions to relieving stress.
For example, if you are a working mom or dad, walk during your lunch hour every day for 20 minutes before lunch. Sometimes fatigue sets in during the early afternoon and this is a great way to become energized for the rest of the workday.
If you are working on a project and cannot take a lunch break, take a five minute break and do some stretch exercise in the office. Sitting all day in front of a computer is not healthy. It can cause leg cramps, shoulder and back problems, neck cramps and clots. Getting up and moving around is essential. Stretching will help relieve the stress that causes these symptoms, and you will be able to finish out the day in a calmer and more relaxed state.
One can always tell when stress is taking its toll. The body tenses up, muscle aches begin, and irritability becomes your unwanted friend.
Exercise, no matter what form, not only makes you feel good and relieve stress but also relaxes the body and frees up the mind to be able to concentrate on the tasks at hand.
Fitness Gym Los Angeles
Don’t Be Intimidated by the Name: Fitness Gym Los Angeles
When you think of Los Angeles, you probably think of Hollywood. Therefore, when you hear the term fitness gym Los Angeles, you probably think that everyone working out in that gym has a perfect body. That can be intimidating to those of us who don’t feel as though we’re perfect.
However, this is nonsense. People join a gym because they want to improve themselves. Rarely are people satisfied with how they look before they join a gym. So don’t be intimidated! Fitness Gyms Los Angeles are in fact great gyms and they are for everyone, big and small, skinny and overweight, fit and not so fit.
Your Fitness Goals
Please don’t expect to join a gym and hope to transform into the best shape of your life in a short time. Getting in shape takes time, especially if you’ve been sedentary for a period of time. However, you can see results quickly, you just have to keep your expectations realistic. Set specific goals before you join fitness gym Los Angeles. Set long term as well as short term goals that you’ll be able to monitor as time goes by.
For instance, a long term goal might be to lose thirty pounds before your high school reunion comes up in three months. Short term goals might be to lose one or two pounds a week. By making short term goals and achieving it, your confidence in long term goals will grow. If you need assistance, your friendly and professional staff at the fitness gym Los Angeles will help you with your goals setting. And they’ll also give you tips on how best to achieve the goals you set.
Aerobics Is FUN !
Fitness gym Los Angeles will have everything you need to lose weight and get in the best shape. Your best bet would be to use the strength building machines and free weights available. This will build your core strength and it will help you burn more calories. Remember, more muscle means you’re burning more calories.
However, to maximize your fat loss goals, you should enroll in one of fitness gym Los Angeles aerobics programs. Aerobics of all kinds, including spinning classes, cardio, kickboxing, and more, they are fun and you do this in a group which can be motivating. You also have an opportunity to meet other like-minded people who can help you with your fitness goals, just as you can assist them.
Fitness gym Los Angeles isn’t for the perfect people, it’s for everyone who wants to get in shape and have fun doing it. If you’re still intimidated by the name, enter one of the gyms and check it out. After meeting with one of the smiling staff, it’s likely that you’ll want to sign up right there :-)
When you think of Los Angeles, you probably think of Hollywood. Therefore, when you hear the term fitness gym Los Angeles, you probably think that everyone working out in that gym has a perfect body. That can be intimidating to those of us who don’t feel as though we’re perfect.
However, this is nonsense. People join a gym because they want to improve themselves. Rarely are people satisfied with how they look before they join a gym. So don’t be intimidated! Fitness Gyms Los Angeles are in fact great gyms and they are for everyone, big and small, skinny and overweight, fit and not so fit.
Your Fitness Goals
Please don’t expect to join a gym and hope to transform into the best shape of your life in a short time. Getting in shape takes time, especially if you’ve been sedentary for a period of time. However, you can see results quickly, you just have to keep your expectations realistic. Set specific goals before you join fitness gym Los Angeles. Set long term as well as short term goals that you’ll be able to monitor as time goes by.
For instance, a long term goal might be to lose thirty pounds before your high school reunion comes up in three months. Short term goals might be to lose one or two pounds a week. By making short term goals and achieving it, your confidence in long term goals will grow. If you need assistance, your friendly and professional staff at the fitness gym Los Angeles will help you with your goals setting. And they’ll also give you tips on how best to achieve the goals you set.
Aerobics Is FUN !
Fitness gym Los Angeles will have everything you need to lose weight and get in the best shape. Your best bet would be to use the strength building machines and free weights available. This will build your core strength and it will help you burn more calories. Remember, more muscle means you’re burning more calories.
However, to maximize your fat loss goals, you should enroll in one of fitness gym Los Angeles aerobics programs. Aerobics of all kinds, including spinning classes, cardio, kickboxing, and more, they are fun and you do this in a group which can be motivating. You also have an opportunity to meet other like-minded people who can help you with your fitness goals, just as you can assist them.
Fitness gym Los Angeles isn’t for the perfect people, it’s for everyone who wants to get in shape and have fun doing it. If you’re still intimidated by the name, enter one of the gyms and check it out. After meeting with one of the smiling staff, it’s likely that you’ll want to sign up right there :-)
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