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Don’t lose the muscle you’ve already built

So with that crazy myth covered, let’s get back to the main point here, which is that engaging in strength training will conserve the muscle mass you have now. Now here’s why this is so important. It’s very easy for your body to shed useless muscle. So if you’re not using a muscle, your body will get rid of it over a few months. It’s gone. But to gain that muscle back — now that takes some effort! That could take months or years of strength training. It is much harder for your body to engage in anabolic reactions (to build muscle mass) than it is for your body to catabolize and get rid of muscles. So, if you decide you’re going to starve yourself while you lose weight and get down to the minimum weight possible, and afterwards you engage in strength training, then you’re going to find that it’s a much more difficult process to gain lean body mass than it was to slim away what you had to begin with. Building lean body mass is a huge challenge.

It’s also important to note that when people talk about weight loss, they throw that term around without really understanding what it means. Everybody says “I want to lose weight,” but they don’t really mean that. They mean they want to lose body fat; they don’t want to just lose weight. A limb amputation will cause you to lose weight, but that’s not what people have in mind! People want to lose body fat. So be careful what you wish for — and don’t use that bathroom scale as a measure of your progress. There are a number of reasons why.

One is if you just starve yourself and you start losing lean body mass, then that counts as weight loss. But you’ve done yourself no good whatsoever, because now you’ve actually lowered your metabolism. The scale says, “Hey! You lost another three pounds!” But it could be 2 lbs of fat and 1 lb of muscle, and that’s not a good situation to be in. You want to lose maybe 2.9 lbs of fat and 0.1 lbs of muscle, or maybe 3 lbs of fat and no muscle. But to do that, you’ve got to challenge your muscular system through some weight bearing exercise.


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Strength train while losing weight

 

Your body adapts to the need

You see, the body is an adaptive system. It will adapt to whatever loads you place on it. So if you are a heavier person and you’re carrying around body fat, then your body will adapt by creating stronger muscles to lift your body. It’s almost like doing a leg press every time you get up out of the chair. If you weigh 300 lbs you’re doing a 300 lb leg press, you see? Now if you were to drop 150 lbs of body fat and end up at 150 lbs, your body wouldn’t need the same amount of leg muscle to lift you. It would eliminate those leg muscles through catabolic action.

While it eliminates this muscle mass, your metabolism begins to slow. Remember, it’s the lean body mass that’s burning calories day in and day out, even when you’re doing nothing. If you reduce that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow. A lot of people end up at a place where they’ve lost the body fat and they’re lighter, but it’s suddenly so much easier to put on body fat. They don’t have the muscle mass they once did, they’re not automatically burning calories, and if they overeat just a little bit, they’ll start packing on the body fat again.

The solution to all of this, the strategy I want to focus on here, is to engage in strength training while you are losing body fat. If you do this, then you will be able to maintain the muscle mass that you already have underneath your body fat while you are in the process of losing the fat. This will leave you with a greater proportion of lean body mass to body fat, meaning that you will be slimmer, yet you’ll have the muscles that you had when you were overweight.

If you get rid of enough body fat in this way, then those muscles may begin to show — if you’re a man. If you’re a woman, don’t worry. You’re never going to bulk up. A lot of women are mistakenly afraid of strength training. They think that if they pump a few weights they’re going to turn into Lou Ferrigno overnight. They think they’re going to have this competition muscle-bound body from lifting a couple of weights. Believe me, that is not the case at all. Most of those bodybuilding women are using steroids, and they’ve trained for years, even decades, just to produce that kind of muscle mass. Women are not built to puts on lots of muscle mass, so don’t be afraid that you’ll bulk up. Women who are afraid of exercising because they think it’s going to make them look bigger have it all wrong.


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Why weight loss requires strength training, even in women and seniors

Did you know that strength training is crucial for successfully losing weight and keeping it off? I’m talking about weight-bearing exercise. It doesn’t have to be a huge, hulking workout where you’re trying to look like Arnold Schwarzenegger in his prime, it just has to be some basic strength training.

Why is strength training important for losing weight? Because a lot of people try to starve themselves into weight loss. They think it’s all about controlling calories. Unfortunately, a lot of dieticians and nutritionists don’t really understand strength training, and they also think that it’s just about calories. Calories in, calories out. If you have a calorie deficit, you’re going to lose weight, if you consume extra calories, you’ll gain body fat. While that’s true, it’s only part of the picture. Sure, you need a calorie deficit to lose weight, but how does your body actually use calories? It’s your lean body mass, that muscle mass underneath your body fat, that burns calories 24/7, allowing you to actually eat more calories without gaining weight.

Let’s say you happen to be quite obese and you have a high percentage of body fat. I used to be in that situation; I know what it feels like. Underneath that body fat you actually have a very strong skeleton and strong muscles. Your body has built up those muscles in order to carry all of that extra body fat when you move your body. Just the very act of standing up, walking across a parking lot, going up a flight of stairs or lifting your arms requires more effort when you’re overweight, especially if you’re obese. So the heavier you are, the stronger your muscles have to be just to allow you to do basic, everyday things.

Now this can actually work to your advantage — if you manage to keep all of that muscle mass and bone density in place while you are losing body fat, then you can maintain the high metabolism that’s associated with that lean body mass even while you are dropping body fat. But if you starve yourself, you’re going to lose all the muscle resources you already have. It’s a mistake a lot of people make. They try to lose body fat by starving themselves, and as the body fat vanishes from their body, their muscle mass also disappears. Why would the body get rid of muscle mass? Because, frankly, it doesn’t need it.


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25 Tips For More Muscle And Superstrength!

1-Lose The Shoes

Lift barefoot, if possible, or in minimalist footwear like Vibram FiveFingers shoes, wrestling shoes, or converse chucks. having your feet flat on the floor lessens the distance you have to pull the bar on a deadlift, increasing your leverage and helping you lift heavier weights. Training barefoot also strengthens your feet, which in turn adds stability and traction to all your lifts.

2-Be A Tight-Ass

Squeeze your glutes at all times during a set, especially on lifts like the bench press and overhead press. It stabilizes your entire torso.

3-Use The 25-Rep Method

If the total number of reps you perform for an exercise adds up to 25, you’re more likely to maximize muscle and strength gains. Just keep the reps relatively low and the sets moderate. Configurations like 5×5, 6×4, and 8×3 work well.

4-Go Heavy, Then Light

Train with heavy loads one month, using sets of four to six reps. The next month, go lighter and stay in the 10-12 rep range. The heavy training allows your body to make even faster gains during the lighter weeks.

5-Throw A Medicine Ball

Hold an 8- to 10-pounder and throw it hard into a wall a few feet in front of you, as if you were passing a basketball down the court. You can also reach overhead with the ball and then slam it hard into the floor. Do three sets of five reps. Explosive exercises fire up the central nervous system, helping you recruit more muscle fibers on lifts.

6-Train Delts Shrink
Your Waist

Want to look leaner without
dieting? Develop the taper from
your shoulders to your waist with
this shoulder shocker: Hold a
dumbbell in each hand. Now
perform a lateral raise with your left arm. Keep your arm held up while you do a lateral raise with the right arm. Lower the right arm a quarter of the way down, raise it back up, then lower it all the way. Perform 10 reps like this. Rest three minutes, then switch arms. Perform one set first thing during your workout twice a week for four weeks.

7-Use A Neutral Grip

If your sticking point on the bench press is at the bottom of the lift when the bar is on your chest, work on dumbbell bench presses with your palms facing each other. This positioning also forces you to tuck your elbows close to your sides when you lower the weights, which will become a habit when you press with a barbell. Benching with elbows tucked makes for a safer, stronger lift.

8-Make Your Warm-Up Set Heavier

Here’s a great bait-and-switch trick for the nervous system. Work up in weight as normal on a lift to warm up, but make your last warmup set a few pounds heavier than the load you plan to use for your first work set. Just make sure you perform fewer reps in the warmup set than in the work set. So, if you want to squat 315 for five, you might work up to 320 or 325 in your last warmup set for two reps—it shouldn’t be very difficult or tiring. Rest, then back off to 315 and go for five reps as planned. The set should feel easier than it would’ve otherwise, and you might try to go heavier next week.

9-Use Grip Tools

Wrap a towel around the bar or dumbbell handle to make the grip thicker—products like Grip4orce (grip4orce.com) and Fat Gripz work even better. Increasing the challenge to your grip with any exercise recruits more muscles in your hands and forearms. As a result, you can bring up these areas fast without any extra isolation work.

Fat Gripz

Fat Gripz

Fat Gripz instantly convert standard grips into THICK BARS. Thick bar training produces bigger strength and muscle gains compared to standard training equipment.

Find Fat Gripz on our store.

10-Do Pull-Ups Twice A Day

Do one set of as many as you can in the morning. Do another all-out set at night. Repeat this every other day. After 30 days, test your max number of reps. You can expect to see up to a 10-rep increase. This system works for dips as well.

11-Take Digestive Enzymes

If you’re bulking up, taking in loads of extra food can be stressful to your gut and lead to poor absorption of nutrients. Digestive enzymes help break down that food. Make sure the ones you take contain protease, amylase, and lipase, which break down protein, starch, and fat, respectively.

12-Train On Empty

The European Journal of Applied Physiology found that working out first thing in the morning on an empty stomach doubled the magnitude of muscle growth signals.

13-Don’t Let Your Elbows Move When Curling

If you let them drift, you won’t fully extend them, and you’ll be cheating yourself out of a full range of motion.

14-Go Heavy

To build muscle, most of your sets need to be performed with weights that are at least 70% of your max weight for that exercise. This generally necessitates keeping reps to 12 and under.

15-Do “Iso Hold” Dropsets

Hold a weight in the contracted position (usually the top of the lift) and have a partner take off plates or reduce the load. It forces your muscles to keep working through the weight change. Unlike with regular dropsets in which the lifter will usually get a few seconds to recover, you get no rest doing this. This technique works well for machine exercises like Hammer Strength or Smith machine chest or shoulder presses. It’s also great for barbell curls.

16-Try Post-Exhaustion

You’re familiar with “preexhaustion,” in which you do an isolation exercise followed by a compound movement. This will tire out the bigger muscle groups you’re training, forcing you to use less weight on the compound lift. However, the compound movement is the one that helps you make the quickest gains. Instead, try flipping it around, performing the compound move first, then repping out with the isolation. For example, do a set of bench presses and then pick up dumbbells for flyes.

17-Drive Your Toes Into The Front Of Your Shoes

Coordinate this action with the upward phase of a bench press, right as you push the bar off your chest. The drive of your legs will actually allow you to handle more weight.

18-Use Pull-Up Aids

If you can’t do a pull-up, lessening your body weight with the assistance of elastic bands makes the movement easier. loop a thick exercise band around a pullup bar and place your feet in it. the band will act as a slingshot to propel you over the bar. the pullup revolution pro (available at lifelineusa.com) offers various levels of assistance depending on your strength.

SPRI SUPERBAND

SPRI SUPERBAND

The SPRI Superband is thick, extra strong and ideal for heavy duty use. This band works the lower leg muscles, provides resistance for walks, shuffles and lunges.

Find SUPERBANDs on our store.

19-Use The Total-Rep Method

Forget three sets of 10. Choose a weight you can get about 10 reps with, and aim for 30 total for that exercise. Perform each rep explosively and take as many sets as you need to get up to 30. The quality of your reps will likely be better, and you’ll let your body determine the optimal number of sets.

20-Try Curls On Lower-Body Days

You’ll be fresher than if you had just done back exercises and able to train the biceps more frequently. Now you’ll be hitting them not just with legs, but indirectly on back day as well.

21-Follow Linear Periodization

Work up to a final set of eight reps on all your main barbell lifts for three weeks. Then go for a heavy five the next three weeks. Then three reps. Do just one hard work set per lift, then back it off by 10% and do another set of the same reps. Each wave builds on the gains of the previous one, and you should be setting personal records by the end of nine weeks.

22-Put Your Ball To The Wall

Before any big pressing workout, take a light medicine ball and press it into a wall with your arm extended. Roll the ball around and make the shape of all 26 letters. Keep pressure on the ball so it doesn’t slip. This fires up the rotator cuff so you can stabilize heavy loads better.

23-Stand Your Ground

Two-thirds of all your muscle fibers are responsible for balance and coordination. The remaining third are designed for movement. Therefore, you get more out of exercises that are done standing than you do ones where you’re seated, lying down, or strapped into a machine.

24-Use Hydrosylates In Your Post-Workout Shake

Proteins that have been “hydrolyzed” digest superfast, so your muscles soak them up quickly. The fast absorption also spikes levels of insulin. Try adding hydrolysates to your whey and carb post-workout shake to boost its efficacy.

25-Roll The Bar Up To Your Shins To Deadlift

Stand behind the bar, bend down to grab it, and then roll it back toward you. Just as it touches your shins, drop your butt and begin the lift. Time it right and you’ll generate momentum that aids in the lift.


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The Greatest Diet Plan Of All Time

Wouldn’t it be great if there was a diet plan that was absolutely perfect for you?

You know… a diet that is tailored exactly to your specific goals and body type, and meets every single one of your dietary needs and personal preferences.

Basically, wouldn’t it be great if there was a diet that will allow you to reach your goal (losing fat, building muscle, whatever) in the most effective, convenient, enjoyable and sustainable way possible?

Well, as of today… there is.

Allow Me To Introduce… The Best Diet Plan

The Best Diet Plan is a completely FREE step-by-step guide to creating the diet that is best for you.

It will walk you through every single important aspect of diet and nutrition to show you exactly how to put together the diet plan that will work best for your goal and fit best with your preferences.

Sounds pretty good, huh? It is. Check it out here: The Best Diet Plan

Enjoy, and let me know what you think.


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