Gaining Muscle Mass Is Not The Best Way To Burn Body Fat

by Rusty Moore

Why Do Experts Tell You to Gain Muscle if You Want to Lose Body Fat?

There is a huge myth going around that gaining muscle is the best way to burn body fat and stay lean in the long run. This is a really trendy thing to say right now. Go into almost any gym and you will hear a personal trainer tell their client “You have to work on building more muscle, because then your body will burn more calories each day…leading to fat loss”.

Adding More Muscle to Your Frame is a VERY Roundabout Way to Lose Fat

It would take 10 pounds of pure muscle gain to burn an extra 120 calories per day. You see…each pound of lean muscle mass, burns an extra 10 calories per day. Adding 10 pounds of pure muscle could take up to a year or more, plus burning an extra 120 calories per day will make very little impact on your physique.

Diet and Cardio, Done Properly, Can Help You Lose Fat Quickly

You could reduce your caloric intake by 600 calories per day and burn another 600 calories with proper cardio. That would create a deficit of 1,200 calories. This will help you reach your fat burning goals much quicker than by just burning 120 calories.

Gaining Too Much Muscle Creates an Unattractive Body

Yeah…I’m completely against the idea of gaining a bunch of muscle…especially for women! The ideal look for a woman is toned with just a hint of muscle…kind of like the women on the cover of Shape Magazine. If you gain too much muscle, you may be asked to model for the cover of Flex Magazine…that is a terrible look! Too much muscle looks cheesy on guys as well…ask any woman.

So if you want to lose body fat quickly, gaining muscle is the long and slow route to accomplishing this. Stick with cardio and eat a lower calorie diet and you will reach your fat burning goals quickly.

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Training For Muscle Tone Instead Of Muscle Mass

by Rusty Moore

The key to muscle mass is a high enough volume of lifts to induce a bit of damage to the muscles. After the muscle is damaged it is important to rest that muscle enough for a full recovery. Ideally when that muscle is recovered, it will be slightly bigger. Over time this builds a larger muscle. The key to muscle tone is to do less volume of sets, but work out more frequently.

How Many Sets for Muscle Tone?

Remember, your goal for muscle tone is to avoid damaging the muscles. If you get sore the following day, back off a bit the next time that you work those same muscles. I like to do 3-4 sets of anywhere between 3-10 reps for muscle tone. I chose 2 exercises per body part.

So How Many Reps Per Set?

Very few people understand how effective low reps are for muscle tone. Low reps create harder contractions and over time, your muscle will display better tone. Feel free to include medium to high reps, but make sure you don’t neglect heavier low rep training as well. Gaining strength at a low body fat level is a great way to look ripped!

It is Important to Work the Muscles Often When Going for Tone!

Muscle tone is basically the partial contraction of a muscle in a relaxed state, so your muscles are contacting a bit on their own even when you are completely relaxed. The way to increase this is to contract you muscles hard (workout) on a frequent basis. The problem with damaging a muscle is that you will be unable to work that muscle again until it is repaired. If you work a damaged muscle too soon, it will result in over-training. Another problem with working a damaged muscle is that it won’t be able to contract hard during your workout, so that workout won’t be very productive when it comes to increasing muscle tone.

Do NOT Train to Failure or Use Forced Reps When Going for Muscle Tone

Going to the point of failure will increase the likelihood that muscle damage will occur. The bad thing about going to failure is that it teaches your muscles to fail! Your body will react by not contracting that muscle quite as hard for the next set, it will also result in less muscle tone outside of the gym. Going to failure and forcing reps is great for muscle mass, but terrible for muscle tone!

Here is Common Mass Building Split Routine

A popular mass building routine is the “3 day split”. This is where you work the entire body over a period of 3 days. Day one could be Chest, Shoulders, and Triceps…Day 2 could be Back and Biceps…Day 3 could be Legs and Abs. The benefit here is that since the muscles are getting damaged, they need more recovery time. Also since you are only focused on a couple of body parts, you could really do a high volume of intense lifts for each body part. Cardio would be limited to maybe twice a week for 30 minutes.

Muscle Tone Works Better With a “2 Day Split”

Since you want to work each muscle group more often when going for tone, you should try to split you workout over two days instead of three. The great thing here is that you don’t need much recovery time when you don’t damage the muscles.

Note: So you should have a good idea on how to setup a great workout routine. Remember, if you are going for tone, keep the volume of lifting low and work each muscle frequently. Since your time in the weight room should be brief, spend the extra time hitting cardio hard to burn off all that excess body fat to reveal your toned muscles.

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Risk Of Ab Fat

by Sean Cavanaugh

The risk of obesity is a problem that people throughout the world face. Fat unapologetically kills millions every year. You probably already know this. But, what you may not know is ab fat is possibly the most dangerous fat of all.

When most people think about fat around the abs they think of it as being unattractive. They think the ab fat is keeping people from seeing the sexy abdominal muscles underneath. Although this may be the case there is a much greater issue to be concerned about.

Your abdominal area is made up of two types of fat. The health risk of one of those fats is very high.

The first layer of fat hides the ab muscles you so desperately want to show off. Making up 80% of your bodies fat the subcutaneous fat lays just beneath the skin. When people talk about body fat percentage this is the type of fat they are referring to.

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The organs of our bodies are protected by a layer of fat called visceral fat. When an excess of this fat surrounds the organs it becomes a serious health issue. This fat often shows itself in the belly of men, and the hips and butt of women. Although these areas have flabby subcutaneous fat the visceral fat usually has a hard feeling to it. As when you push a mans belly and it really doesn’t sink in.

When considering the dangers visceral fat is by far the worse of the two. So be concerned about just the outer layer of fat would be a mistake.

Visceral fat causes the body to release more inflammatory messengers. This is a major driving force behind inflammatory disease. These inflammatory messengers are used in your bodies immune defense system. However, when there are too many messengers the system turns on itself. It begins to attack healthy tissues. This can lead to many of the so called inflammatory diseases. These include Alzheimer’s, cancer, and may include asthma, heart disease, diabetes, arthritis, and more.

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Now that you are armed with this information you should walk into the gym with purpose. Reducing ab fat could literally save your life. At the very least you will help avoid many of the diseases that plague the world. Oh, and of course you will create hot sexy six pack abs.

Now it’s time to get to work. Sorry to say but the ab fads, diets, gimmicks, and contraptions don’t work. Stop looking for the easy button. That said it you learn the proper way to eat and workout for ab success you can see results in a short amount of time.

Don’t fall into the trap of doing thousands of sit-ups and hours of cardio. After all most of the people you know who do these things don’t have the ultimate abs. If you want to really have success then you need to follow sound nutritional advice and use strategic workouts. Try and do this on your own and you will probably give up before you succeed. Why is this?

Most people don’t see results and decide to take the easy way out and quit. However, after reading this article you know you are not only giving up on looking your very best. You are giving up on a healthy lifestyle that can help keep you from experiencing the horrible inflammatory diseases.

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