How to gain muscle and lose fat bodybuilding,meditation sound waves,how to get through a depression and enjoy life - Test Out

admin | inner peace quotes | 05.11.2015
It is vital to have the right mix of diet, lifestyle and exercise in order to lose fat and gain muscle.  Losing fat and gaining muscle requires the right attitude and commitment to a good personal fitness regimen. You need to be able to devote yourself to a fitness regime that is challenging and fitness enhancing. You need to perform cardiovascular exercises for 30 minutes at least 3 to 4 times in a week. You need to do deadlifts, bicep curls, shoulder presses, upright rows and bench presses to gain muscle and lose fat.
Take a look around and you'll find that I am in the minority for believing that you can bulk up and cut simultaneously. The evidence isn't just anecdotal however, there's solid scientific evidence for my position, but we'll get to that later.
The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. However, for those of us in the know, we can use our knowledge to activate a fat metabolism and achieve remarkable results.
A fat-burner is simply someone who restricts carbohydrate intake to encourage the body to burn fat for fuel.
When you eat high-carb and create a calorie deficit, you'll lose weight alright, but you'll lose up to 50% of that weight in muscle.
Hey, the next time someone discourages you and tells you that you can't build muscle and lose fat at the same time, point at their big gut and suggest that they start using some of those calories in future. Anyone who's ever truly been on a real bulking phase or a cutting phase will know exactly what extremes I'm talking about.
However, with science, information, and understanding of how the various systems of the body function, we can better understand and apply correct exercise and nutritional timing to better enable us to achieve the goal of increasing muscle mass and losing fat simultaneously. What we are going to do is take advantage of the body's hormonal state as it pertains to day-to-day circadian rhythms, exercise and nutrient timing. The rest of the time you'll either be sleeping, hitting the iron heavy and hard, or eating like a madman to drive protein synthesis, build muscle, and take advantage of the anabolic hormones induced by the weight training and feeding schedule. Some form of cardio should be done 3-6 days per week, and alternated between longer, slow-duration cardio and HIIT cardio. The actual content of your weight-training sessions is not nearly as important as the timing.
My training is usually done with mixed goals of performance and vanity, so it tends to be a bit unconventional for many.
I normally like to keep sets per exercise around 4-6 and reps between 4-8 and use antagonistic supersets when possible. In my case, I do smaller muscle groups such as forearms, abs, calves, and rotator cuff on my weight-training off-days; however, this is definitely not something that needs to be done. Caloric intake: The same amount as you would take in during a normal low-calorie day, but these calories are to be consumed in a time span of 6-8 hours.
Preferably sometime in the late afternoon or early evening, perform HIIT cardio or sprinting. Again, our hypothetical trainee gets up and this time does the optional slower, longer-duration cardio for 40 minutes, such as walking on a slightly inclined treadmill at a pace not so fast that it leaves him out of breath, but just fast enough so it would be a little difficult to carry on a conversation. Another important thing to remember is, since this is a weight-training day and this training session is around 3 p.m. The weight training and preceding dieting phase not only burns fat but also puts the body into a glycogen-depleted state which heightens insulin sensitivity so the body is ready to suck up on all the nutrients delivered during the short-term carbohydrate overfeed. Having high insulin levels all the time could be a bad thing and lead to fat gain, but for such a short period of time after an intense workout we're able to maximize the anabolic power of insulin for anabolism and muscle building with little danger of spillover into fat storage. Also, during this time and after, the body will respond to this short-term overfeed with larger amounts of the hormones testosterone, thyroid and leptin. Likewise, the timing of the weight training sessions coincides with the time when the body would normally begin to go from an anabolic to a catabolic state. Although supplements are not absolutely necessary there definitely are certain supplements worth considering. When it comes to adding muscle keep in mind, if one were to hold fat levels constant yet add muscle mass their relative body fat percentages would go down, which is an ideal state.
Also realize that, no matter how successful the program is, there will come a point where the mutual task of building fat can no longer be accomplished on this program and a more specialized program will have to be undertaken.
All you need to gain mass is a steady supply of calories, and the know-how to time your carbs properly.
You can do this because resistance training changes the way your body responds to blood sugar spikes. Keep reading for a list of acceptable foods to eat post-workout, and pay attention to the eating prescriptions for each training day.
Before you start obsessing over the hard math of macronutrient calculation, make sure you've got your dietary priorities in place.
When I first got interested in gaining size in order to play football, I didn't worry much about fat gain. I aim to take in 1.5 grams of protein per pound of bodyweight per day and divide that total number by the number of meals I'm going to eat.
Protein is the cornerstone of my bodybuilding nutrition plan in that it determines how many meals I eat each day. Back in the days when my dad, Lee Labrada, was racking up pro bodybuilding titles, the idea of "healthy fats" seemed like a contradiction in terms.
When trying to gain size, fat is a great source of calories, offering double that of both carbs and protein. There are nutrients within these fat sources which decrease inflammation, improve mental function, improve eyesight, and give you healthier skin, hair, and nails. There's some cool science showing how omega-3 fats might actually burn fat as well as provide other benefits.
All this time spent on nutrition is for naught if you're not busting your tail in the gym, too. Of course, all this time spent on nutrition is for naught if you're not busting your tail in the gym, too. You need to have motivation and dedication to both your workout and the way you eat, if you want to lose weight and gain muscle. If you stay hydrated, you have higher stamina levels to perform a good workout and thereby build your muscles and lose fat.
Resistance training is very good for shedding extra calories and giving you that toned, sculpted look.  It can make all the difference and give you a slim, svelte look.


This will help you to regulate your calorific intake and ensure that you are only fulfilling your daily requirements and not exceeding them. I say 'believe' but I really mean 'know' as I have 'done the impossible' on many an occasion and so have my readers by implementing my advice. If you don't meet your caloric needs through food, you tap into your 'stored calories' to do the job. Let's say a guy eats 500 calories less than what his body needs to get him through the day (his maintenance calories including exercise).
Please note that it is impossible for fat tissue to directly turn into muscle tissue but you can trade that fat for muscle by using it for fuel. On a high-carb diet, this is not going to be achievable by anyone except those very few genetically gifted individuals.
As most of us aren't going from 'overweight' to lean, and we aren't restricting calories to 1000 or less per day, this is where we'll find relevant answers. A low-carb group consuming just 1000 calories per day was observed alongside a group that ate absolutely nothing for 10 days. I'm just a regular guy who got his wish by continually learning and being my own guinea pig. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. If you are dedicated enough to follow the plan then you will be able to build muscle and lose fat.
The plan involves periods of both extreme underfeeding for fat loss, and extreme overfeeding for muscle gain coupled with both training for fat loss (cardio, HIT) and training for muscle gain (heavy weights).
Walking on a slightly inclined treadmill for 45 minutes is an ideal form of the longer-duration cardio which should be performed on weight-training days (up to 3 times per week). Do abs and calves whenever you want, just make sure your workouts are hard, heavy, intense, and cover your entire body.
The timing for the HIIT on weight-training off-days is not terribly important, but keep in mind that the evening is usually a time when the metabolism begins to slow. In addition to increasing cellular hydration, which is important for protein synthesis, the body responds to this overfeeding by increasing levels of the anabolic hormone insulin. Studies have shown that carbohydrates consumed during massive short-term carbohydrate overfeeding have a small effect on de novo lipogenesis, or conversion to fat from carbohydate. Leptin is the hormone which normally drops during a diet and causes our fat loss efforts to reach a stand-still and causes our body to begin cannibalizing muscle tissue. Someone who just came off a hard-core bulking diet eating 6000 calories per day will have a hard time putting on any additional muscle mass following this program, however, it will allow better retention of muscle while dieting.
For those who find themselves putting on fat yet following the program to the letter, the high calorie re-feed may need to be examined and possibly toned down. However, most people who maintain a 10-15% body-fat percentage can likely get to around 8% body-fat using this program while still being able to build muscle in the process and not using any hormonal type supplements. Here’s how it works: eat protein foods, fats, and vegetables up until your workout each day. For a few hours after lifting, carbs (especially the fast-digesting, high-glycemic kind) send a huge hormonal growth signal that only the muscle cells respond to.
On one hand, the amount of running and exertion I experienced playing the sport made it almost impossible for me to gain noticeable fat. Now, at sub-8 percent body fat, my focus is on gaining muscle without fat, and since I don't have the huge amounts of conditioning work from football, I have to be much more careful about what I put in my body. As a college student, I face no shortage of challenges, from sticking to a budget to making good choices when I'm out with friends, to saving time to focus on my studies. The fact that I stay lean eating sometimes more than 5,000 calories each day surprises people. Quality comes first, so think "what" before "how much." For me, the "what" is lean and not fried.
It all comes down to finding the amount of carbs your body can actually utilize and consuming them strategically, rather than letting cravings or social situations determine it for you. Without them, I would feel tired, and my gym sessions would definitely struggle as a result. When I'm crushing the iron in the gym each day, my goal is to be strong and big, but also healthy and mobile. Combine a training-day meal plan like the one here with a hard leg workout like I discussed in my previous article, and you'll give your body everything it needs to grow the right way! Universe Lee Labrada, is a bodybuilder on the rise and proudly helping build the family business!
To get an idea of how much exercise you should target in a day, you need to allocate certain targets.
Since those stored calories are in the form of body fat, you therefore have to lose fat in order to build that muscle.
For some reason, most people seem to forget that not all your calories have to come in through your mouth. Sure the fasting group lost more total weight, but the low-carbers lost almost twice as much fat! We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self.
In order to shed fat after building this muscle, the body needs fewer calories and more tedious cardiovascular-type exercise. However, with dediction and hard work, it will enable you to achieve these two goals simultaneously by taking advantage of nutrients and exercise timing. Basically you'll be in a fat-burning mode the majority of the time, eating lower carbs and calories, and performing fat-burning activities like regular cardio and HIIT cardio to help in this aspect. Sprinting outdoors or on a treadmill and cycling are ideal forms of HIIT cardio which should be done on weight-training off-days (2-3 times per week). By performing intense exercise at this time, we stimulate the metabolism so the metabolic rate over the course of 24 hours is greater. The amount of carbs would be less than the preceding days of HIIT cardio post-workout consumption, maybe 20 grams since the longer-duration slower cardio is less taxing on the glycogen system.
Instead of 1600 calories, 200 grams of protein, 80 grams of carbs, and 53 grams of fat, we need to cut those in half and eat about 800 calories, 100 grams of protein, 40 grams of carbs, and 26 grams of fat from breakfast until 3 p.m.
By boosting leptin through over-feeding, we also ensure that our fat loss efforts continue unhindered throughout the plan while all the other hormones are optimized for muscle gain. Following the weight-training workout with a high carbohydrate overfeed gives solid, around-the-clock hormonal and dietary management of both muscle gain and fat loss.


Likewise, someone who already dieted down to 5% body-fat likely won't lose any fat with this program but will be able to build some muscle while keeping body-fat stable.
Some may find they can get away with little to no cardio and just follow the diet, but most will need at least 3 sessions per week. They have you rigidly counting calories and planning your meals well in advance, making you choose from a short menu of bland foods. However, the effectiveness is contingent on your keeping carbs as low as possible in your pre-workout meals.
On the sample meal plans for morning, midday, and nighttime training, you’ll see directions to consume “protein and carb meals” after your workouts. It definitely takes a little more planning and prep work to make it through those long days on campus. But I'd prefer to tell you the priorities, because the way they break down for everyone is going to be different.
I spread this across 6 meals, which turns out to be approximately 60 grams of protein per meal, depending on the day. If you adhere to eating lean, non-fried sources of protein, you maximize your chances of gaining maximum amounts of muscle with minimal increases in body fat. By eating lean protein often and carbs more strategically, I keep my insulin levels in-check until the time comes when I want to raise them. One of the most common questions I get from people is if I eat a low-carb diet to stay sub 8-percent body fat. Just like I approach my protein intake as a way to repair my muscles after training, I aim for the carb "sweet spot" where I can maximize energy and glycogen replenishment. Like carbohydrates, fats often get a bad rap, but you need them—and in no small doses. Remember, the quality of the calories you pack in is the first priority when you're trying to pack on quality muscle. To get that way, I eat all of these generously on a regular basis, and I also take omega-3 supplements daily, in the form of fish oil or krill oil. You can't do it sloppily and succeed, especially if you have high-level competitive ambitions like I do. Whether this is just a natural personality tendency among us, or it is a result of the habits requisite to induce noticeable and lasting physical changes in our physique, it rings true for a large majority. To try and embark on a mutual compromise between bulking and cutting typically brings compromising results in either direction. Those somewhere in the middle of the metabolic continuum should perform three HIIT sessions and ditch the regular cardio sessions. Also make sure you schedule the weight training early enough in the evening so you are allowed a minimum of six hours between your weight-training session and bedtime. After this, have a protein drink along with some liquid carbs which would be equivalent to about half of the total 80-gram allotment of carbs for the day. Keep fruit and fructose consumption to a minimum, and definitely make sure you stay away from fat.
Regular cardio is done earlier in the day not only to burn more calories and fat but, more importantly, to give a big metabolic stimulus throughout the day. Success on the program will typically manifest itself with bodyweight staying constant and the physique taking on a harder, more dense, leaner look.
If cardio and HIIT sessions are to be scaled back it is best to eliminate those sessions on the weight training days (regular cardio) rather than eliminating those done on the off days (HIIT).
It is also important to note that after a high calorie re-feed some water will be retained which will likely make measurements such as the waist increase in size. The amount and type of carbs you eat will vary depending on what kind of training you did that day and when you did it (we have three options for morning, midday, and night trainees).
If you get a blood sugar rush at any other time of the day, you’re going to shut down your body’s fat-burning process and store calories in your gut. The guidelines for what to eat and how much pertain to which workout you’re doing, and it’s laid out for you in the respective “Heavy,” “Accessory,“ and “Cardio” categories on the following pages.
It breaks down the protein into the respective aminos, uses them for their various functions, and then you convert what doesn't get used. The reason I eat protein frequently throughout the day is that muscles are built outside the gym.
My favorite sources of lean protein are standard: egg whites, chicken breast, 98 percent or leaner ground beef, turkey, fish, and quality protein supplements like Lean Pro8.
Your results speak for themselves, and your hard work pays off in ways that you can see, feel, and measure. Even when taking training out of the equation, what other group of people or athletes puts itself through the dietary rigors of a bodybuilder? Those with excellent metabolisms might find they need only one or two HIIT sessions per week. This is the time you will overfeed to drive protein synthesis and replenish glycogen stores. Since the body is most responsive to carbohydrate consumption following activity, try to get more carbs in post-workout, regardless of when you perform it.
I break down a lot of tissue in my daily workouts, so balancing it out with adequate amounts of protein throughout the day is important. I may spend an hour or two training each day, but it's the other 22 hours or so when I earn my results. You eat enough to feed a small country while on a bulking phase, yet turn around and barely subsist on enough calories to feed a bird while on a cutting phase. Doing so too early in the day would halt fat-burning for the rest of the day and put a damper on your training and fat-burning economy. Continue to pig out on carbs until bedtime and then wake up the next morning for another 1.5 days of dieting before hitting the workout and overfeed all over again.
On your heaviest workout days and accessory sessions, you’ll be able to eat so-called “bad” carbs liberally— we’re talking all the sugary and starchy foods most experts say to steer clear of—without gaining appreciable fat.
Diet would consist of mostly lean meats, fibrous veggies and quality fats about every three hours throughout the day.



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