training

3

VITAL

PRINCIPLES TO BURN FAT & SCULPT A LEAN

MUSCULAR

Written by Carol Medina Dialed In Fitness Owner, International Figure Athlete, and Fitness Expert www.Dialedinfi tnessonline.com Email: carolmedinafi tness@yahoo.com As fi tness professional, the most popular question that I am asked is, "What is the fastest way to burn fat and build muscle?" Countless of people are frustrated of struggling with their weight issues, a slow metabolism, low energy levels, and bad eating habits. Because of their frustration, they have tried several fi tness programs, fad diets, and exercise gimmicks. Does this sound familiar? Unfortunately, despite all their efforts, they are left with nothing to show. In fact, all their hard work and attempts to accomplish a lean and healthy physique, has actually made more damage to their metabolism, fat to lean body mass ratio, and health. This workout program is a simple, yet effective way to fi nally get you that lean and fi t physique you have always wanted! By now, most people realize or are aware that in order to sculpt a lean physique, you must lift weights, perform aerobic or cardiovascular exercise, and eat a clean diet. This is the only and true way to accomplish and maintain the body of your dreams. There is no real secret; neither exists a "magic pill or "amazing exercise device" that will create and give you the physique of your dreams. However, there are a few vital principles that you can apply to your exercise program to increase lean muscle mass that will do wonders for your metabolism and fat loss, as well as a host unlimited amounts of other benefi ts that allow you to live out your life as lean and healthy as possible! This workout program is intended to build lean muscle & strength while burning fat in the fastest possible time. However, the key that makes this workout plan so effective relies on properly applying the three vital elements that are often ignored by those who attempt this or any other workout routine. Those three elements are: -Intensity -Volume & Frequency -Progression The intensity is how hard you perform the exercises, given your current condition and physical abilities, 28 Natural Muscle Natural Muscle October 2010

PHYSIQUE

of course. The volume and frequency are how much and how often you perform the exercises. The progression is related to how much the demands increase from workouts to workouts. Most times, weight

training

, is carried on for too long and performed too many times per week. It is unfortunately treated much the same way as so-called fat burning aerobic exercise. However, they are vastly different forms of exercise. In fact, they are complete opposites. Aerobic exercise typically is characterized by low to moderate intensity, high volume and frequency, and little progression. Anaerobic exercise, or weight

training

, must be performed at a high intensity, lower volume, and frequency, and with progression to be as effective as possible. No amount of weight

training

performed at a low or moderate intensity will provide signifi cant muscle or strength building benefi t beyond the fi rst few weeks. On a high-level view, it is simply

... FAST

the combination of suffi cient intensity, coupled with attempting to increase either the number of repetitions of a weight

training

exercise or the amount of weight used each and every workout that will keep your body evolving into the ultimate fat burning machine! You also have to pay attention to other details when creating an effective and effi cient routine to maximize your workout and minimize your time spent in the gym. Why? Because, even more important that the workout itself, is the refueling and rest periods that follows. You are not going to get stronger or more muscular if you do not properly refuel your depleted muscles and rest for a complete recovery from workout to workout. You see, when you strength train properly, you are creating minor injuries or stress to your muscles. You then have to let the body repair itself, and then overcompensate and build upon the already existing amount of muscle mass you have. If you work out again before that process in completed, you will experience sluggish, if any, muscle building or fat burning results. So make sure to get proper rest between workouts, which typically means a minimum of 1 to 3 full days of rest between properly executed resistance workouts. Now upon hearing the idea that you have to add muscle to your body to ensure the maximum fat burning environment, many people, women especially, start thinking, "But I don't want to get bigger, I want to lose weight!" Nevertheless, this is such a shame, because it is very unlikely to happen, and countless women are missing these fat burning benefi ts because of it. Understand that lean muscle is more compact that fat, as it takes up less space in your body, so you will actually be getting smaller when replacing the fat on your body with lean muscle. You are putting yourself in the best position to succeed with your fat loss and fi tness goals when you perform properly

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