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Manage your BlogBy: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
No Nonsense Muscle Building can show anyone skinny guy or hardgainer how to gain weight and build muscle, even if you have failed to build muscle in the past.
Below are five muscle building tips from no nonsense muscle building that everyone hardgainer or not should be using to build muscle.
*Eat More Calories...Much More*
The biggest reason most skinny guys and girls fail to build muscle is their insufficient calorie intake.
In order to gain weight and build muscle you need to be eating a larger amount of calories per day in order to build muscle.
As a general rule , you want to multiply your current bodyweight in pounds by 24 to achieve your daily calorie goal. For example if you weight 150 pounds you should be aiming to consume (150 x 24) 3,600.
This is a simplified formula, and there are other factors to consider. No Nonsense Muscle Building shows you how to measure bodyfat and necessary caloric intakes accurately, for your specific goals.
* Total Body Workouts *
In addition to an nutritious diet, the need to follow a proven total body workouts can't be emphasised enough.
Many hardgainers are still using the old split workouts you see in the magazines splitting your upper body and lower body, working each body part once a week.
No Nonsense Muscle Building shows you how to organize and plan your workouts to get the maximum muscle building benefit. By doing 3 or 4 total body workouts per week, you are guaranteeing that your muscles are being stimulated enough to build muscle. The goal here is to stimulate as much muscle as possible each time you hit the gym.
* Use Compound Exercises *
Compound exercises are the best way to stimulate muscle building and get the most muscle building bang for your buck.
Free weights exercises like Squats, Deadlifts and Bench Press, Rows, Presses, Cleans work the big muscle groups, as well as forcing you to utilize minor stabilizing muscles. This results in faster muscle building, and a more efficient workout time...meaning you spend less time down the gym.
No Nonsense Muscle Building focuses on compound exercises for muscle building as fast as possible, with particular reference to the "big basic" exercises such as Squats and Deadlifts (as mentioned above), since these get you moving as much weight as possible each workout session.
* Change Up Your Workouts To Prevent Stagnation *
No Nonsense Muscle Building believes in change. Many skinny guys and girls fail to change up their workouts on a regular basis, meaning that they often see initial muscle building gains, which tend to trail off after a few weeks. The main reason for this is that your body is getting used to stress which is being placed upon it.
No Nonsense Muscle Building takes the approach that in order to see consistent gains in muscle building you need to make your body keep "guessing". By changing up your workouts regularly, through rep and set numbers, and exercise variations, you keep your muscles "on their toes" and continue to see sustained muscle growth over time.
No Nonsense Muscle Building provides you with over a year's worth of workouts, and how to best use them and change them to fit your own goals. This enables you to build your own workouts in the future.
* Understanding and Harnessing Your Natural Hormones *
Many people tend to overlook the role that your natural hormones play in muscle building. By understanding them, and learning how to use them to your advantage you can see impressive muscle building gains, without resorting to pills, potions and of that other junk.
No Nonsense Muscle Building shows you the role your hormones play in everyday activity and how best to use them to your advantage and get an edge in your muscle building.
From sleeping patterns to what you eat, No Nonsense Muscle Building shows you how to maximize the positive muscle building hormones in your body, and minimize the existence of the negative ones - since these can really sabotage an otherwise sound workout and nutrition program. It also shows you how to maximize your testosterone levels by choosing the exercises that increase them substantially.
No Nonsense Muscle Building step-by-step muscle building system exclusively for young guys and old guys who have tried everything else and still can't gain clear, defined, eye-popping muscle mass!
It has been scientifically proven high Intensity Interval fat loss Training is one of the most effective total body workout available for rapidly losing bodyfat and improving your cardiovascular conditioning.
Not only do you burn many more calories while your performing the training, you also stimulate your metabolism to a far greater degree than with lower intensity training, which is traditionally used for fat loss.
Even though it's more challenging than low intensity training, High Intensity Interval fat loss Training offers tremendous benefits to you: You are doing a total body workout.
High intensity interval fat loss training burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.
Doing a total body workout at higher intensities stimulates your metabolism far more AFTER the workouts than lower intensity training. This means you continue to burn calories and fat for long periods after your done with your total body workout. Not so with low intensity training.
In general, interval fat loss training is best done 2 or 3 times per week. It is a challenging form of cardio done as a total body workout and requires recovery time in between sessions. Interval sessions can last anywhere between 5 to 30 minutes or more.
Interval fat loss training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy doesn't it?.
Near-Maximal Interval Fat Loss Training For A Total Body Workout
Near Maximal Interval fat loss Training in a total body workout allows you to work at near-peak levels for long periods of time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than is possible with normal intervals.
You work at a pace somewhat short of your max. This type of training allows you to perform near your max for longer periods of time. It is a very challenging and unique form of interval fat loss training.
Here are some sample intervals you can use with this training style:
Work Rest
20 sec. 5 sec.
25 sec. 5 sec.
30 sec. 10 sec.
15 sec. 7 sec.
40 sec. 10 sec.
Interval fat loss training in a total body workout lean muscle gains, fast fat loss lung busting cardio conditioning.
5 Secrets to Burn Stubborn Female Fat & Lose Inches from Your Tummy & Thighs
If you are sick of not losing fat but doing endless hours of
cardio, “classes”, and light weight exercises, then you are in the right
place.
Some of my favorite clients have been burnt out moms and busy businesswomen
who still made time to exercise but weren’t getting any results. The scale
wasn’t budging, their pants were still tight, and none of the body parts
seemed to be tightening up.
In fact, I still remember one conversation I had with my number one client
of all time, Annie, a mom who did lots of cardio and light weights before
she came to train with me.
After one of our first sessions, we sat down at the Starbucks across the
street from the gym on a beautiful spring morning, her with a coffee and me
with a Green Tea, and I shared with her the 5 secrets to burning stubborn female fat and losing inches from her tummy and thighs.
Annie couldn’t believe that there was any “secrets” about burning fat. She’d
been reading all the workout magazines and talked to all her running gal
pals about losing weight, and they all said the same thing – Do more cardio
and eat less fat. So Annie was calling me out, and saying I wouldn’t be able
to tell her anything she didn’t know.
Of course, she didn’t realize who she was talking to.
So I told her straight up, depending on cardio only to lose inches is a dead-
end game. It just won’t happen. And then I let her in on my 5 secrets.
You ready?
Secret #1 – Use Interval Training, Not Cardio
At the time of our discussion, the Australian research study showing
interval training to be more effective than cardio for fat loss in women had
not yet been published. However, I knew from another study (from back in the
1990’s) and from experience that nothing beats interval training for maximum
results in minimum time.
Annie was skeptical. She had been doing cardio for years, and at first she
lost some weight, but then she hit a plateau.
Her assumption was that she simply needed to do more. But she was already
running 4 hours per week. Where was there time to do more?
So I turned her on to Interval Training.
And that was the start of her love affair with short burst exercise. Within
weeks her arms were sculpted, just in time for a party where she wore a
sleeveless dress. She came in on Monday morning after the party weekend and
told me that all the women were talking about her and her arms! All thanks
to interval training, and this next little secret…
Secret #2 – Nutrition is the #1 Factor for Fat Loss
Annie liked Starbucks, not only for the coffee, but for the carbohydrates
they had behind the counter. But once I told her how many calories and sugar
were in those snacks, she knew she was in trouble.
“But Craig,” she said in her sweet Southern drawl (she was originally from
down south but moved to Toronto with her family), “I need a lot of
carbohydrates for my running.”
A classic excuse!
Now I can’t be too hard on Annie, because ALL runners love to use running to
justify their excessive sugar, carbohydrate, and calorie intake. But that
doesn’t help you lose inches. In fact, all these carbohydrates and extra
calories are keeping the inches glued to your waist, hips, and thighs.
The fastest way to get them off is to limit your carbohydrate intake to
almost entirely fruits and vegetables, and to eliminate processed
carbohydrates from a bag or a box.
If you want more fat burning carbohydrate ideas, you’ll be thrilled with Dr.
Chris Mohr’s ideas in the Turbulence Training for Fat Loss Nutrition
Guidelines.
So addressing Annie’s “cardio and diet” issues were two of the biggest
factors in getting her inches off, but the next tip was the real key behind
her sculpted arms.
Secret #3 – Use Bodyweight Exercise to Boost Metabolism and Sculpt Your Body
Before Annie came to me, she was doing light dumbbell exercises, but none of
her efforts were making an impact on her body. It was a waste of her time.
Until I showed her the power of bodyweight exercises. And not just the same
old, same old, either. I showed her dozens of different pushups, total body
ab exercises, and leg sculpting moves that she had never tried before. And
even though we worked out at a gym, she could have done all of these
workouts at home.
And thanks to her ability to do 15 close grip pushups, she was the one
turning heads in her sleeveless dress at that party. But I bet you want to
know more about the total body ab exercises I just mentioned. Annie sure did
when I first mentioned them.
Secret #4 – Crunches Are Useless – But Total Body Ab Exercises Work!
At the end of our first workout, Annie was experiencing simultaneous fatigue
and exhilaration. She’d never performed over half of the exercises in her
workout before, and she loved that no little pink dumbbells were involved.
And as we moved into the abdominal exercise portion, she looked at me as if
I had two heads while I rhymed off some of our options.
Mountain Climbers, Spiderman Climbs, Stability Ball Jackknives, Side Planks,
Cross-Body Mountain Climbers, Chops, and Stability Ball Rollouts were all
knew to her. And knew to her abs too! And that’s why she made so much
progress.
No more 500-crunch workouts for Annie. Instead, she would get more results
in much less time, and with less than 50 repetitions of her new total body
ab exercises.
Secret #5 – When You Use Weights, Do Less Reps
I get really fired up about this one, as Annie would agree from first hand
experience. As we sat on the patio at that Starbucks, well after we finished
our drinks, I was still quoting research studies and success stories to her,
telling her why it’s a downright shame that women have been mislead about
how to do strength training.
For decades, women were told to use light weights and high reps to tone
their muscles. But do you know anyone who has had success with that? And
none of the women I’ve trained ever had a trainer show them how to do
pushups or chinups. It was so sad that they had wasted thousands of dollars
on trainers who did not respect their physical ability.
Ooops, I told you this gets me fired up. So I convinced Annie that in future
sessions we’d use dumbbells, and do only 8 reps per set to get the biggest
metabolism boost in the least amount of time. And that’s what we did. In
fact, she eventually worked up to 35 pound dumbbells in the dumbbell chest
press exercise, and still had TINY, TONED arms.
No woman gets big and bulky on Turbulence Training. Not if she follows my 5
secrets.
My Turbulence Training workouts are based on proven scientific methods for
burning belly fat and increasing your metabolism, PLUS…the Turbulence
Training Workout have been used by thousands of women and I’ll share some of
the most powerful success stories later in this report.
But for now, let’s look at a sample Turbulence Training bodyweight workout
you can do in the comfort of your own home to burn stubborn female body 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
Why use Tabata Training
The Tabata Training method is incredibly effective for cardio conditioning and fat burning this is great for most athletes but what if you are not interested in the physiological conditioning but rather about conditioning and how it relates to body fat levels and muscularity?
a) Reduced body fat levels: Although Tabata training has been used for energy system work it was quickly found that it is a hugely effective way to strip fat from the body. The training is itself brief, but the knock on effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.
b) Increase Your Workout Intensity If Tabata training teaches one thing, it is the ability to increase intensity and maintain a lot of hard work; this is incredibly useful to the weekend warrior, anyone to take their conditioning and fat loss to the extreme and the bodybuilder.
In my experience once a trainee has been exposed to Tabata they raise their training levels in your weight training, kettlebell training. Think you’re working hard on that final set of squats? Do a Tabata session and then think again. Apart from the psychological aspects there are of course the physiological ones, anaerobic conditioning can be very useful when lifting especially on higher volume plans.
c) Short Workouts: Plans are all very good but they have to be able to fit into our hectic schedules. Tabata at anywhere between 3-7 minutes is just such a plan.
How To Do Tabata Training
Doing Tabata is quite simple. As above you choose an exercise and perform as many reps (or as much work) as possible for 20 seconds and rest for 10 seconds. You then repeat this cycle for a predetermined number of times usually eight sets is what you are aiming for. That’s where the easy bit ends.
I have said it before but Tabata is very demanding, this form of training was first used to increase the performance of Olympic medal winning speed skaters – not exactly slouches themselves. The trainee has to make a deal with themselves that they are going to stick to the predetermined schedule i.e. work for 20 seconds and not take any more than 10 seconds rest. Anything else is not Tabata and very probably won’t work anywhere near as effectively.
When using a weights movement such as dumbbell thrusters you should not put the weight down and walk away from them but either hold on to them or put them on an elevated surface in front of you. Similarly bars should not be racked unless it becomes necessary, which it may well do!
When training using Tabata, it is a good idea to have someone with you to spot and also to help with timing and counting of cycles. Tabata interval timers are commercially available and with a quick search you can easily find free timers as well, some even featuring some inspirational music. If you are not able to get these then make sure you are facing a large clock as you train.
Tabata is a good example of where more is not necessarily better. If you are able to do 15 rounds then you are not working hard enough. Also you should not consider doing this more than once every week at the most, ideally staying around once every two weeks.
Exercise choice
You can use most common forms of aerobic work to train in a Tabata style, indeed the experiments were carried out on stationary cycles, but in the weights community common choices of movement seen include:
The potential problems with Tabata
There are a few issues with Tabata that should be addressed by anyone interested in taking the challenge:
1) You have to be in good condition already before performing this type of exercise. Remember who and why this protocol was devised. If your health and fitness levels are an issue, then work on other forms of conditioning for a while.
2) Movement choice: the exercise you choose should be a large compound exercise (i.e. not bench press) but there is also another problem…
3) Ego: You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren’t getting through round four.
Will this put a training stress on the muscle though? YES! Remember training stress is both recruitment of the higher threshold motor units but putting a load of stress through them and also fatiguing motor units, fast repetitions will do this. It also causes a huge systemic reaction due to the sheer difficulty of the task.
You will also frighten the other people in your gym.
Warning
A word of warning though, it is an advanced technique and not for everyone, though it is used regularly by some it is regular but not often! Once every three weeks is enough for most and think long and hard about loads used and form when doing them.
Tabata Training Use It You Will Not Be Sorry
The 2 Vital Secrets You Need for Losing Your Belly Fat for Good
I bet you're thinking that you've tried every technique in the world for losing your stubborn belly fat, but it just never seems to budge... right? I'm sure you see TONS of commercials and ads making all kinds of miracle claims for losing your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement.
How about all of the bogus infomercial gadgets out there claiming you can shrink your stomach in a matter of days just by strapping some worthless "ab-belt" around your waist, or sizzle away the stomach fat by using their patented "ab-roller-rocker" do-hicky.
Come on now! I hope you've been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a fat-loss miracle is possible overnight.
So let's get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you for losing your stubborn belly fat and keeping it off for life!
1) The first important principle we'll discuss is how you structure your workouts. In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of various abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of "spot-reducing" your belly and love handles.
I'm sure you know by now if you've read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. It's a myth that just won't seem to go away. The truth is, losing belly fat does NOT occur by doing exercises that target the stomach area. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.
Now don't get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back. But the fact is that direct abs exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.
Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good. Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. In addition, this also stimulates an increase in fat-burning hormones within your body. You simply don't get this type of metabolic and hormonal response by wasting most of your time with "abs-pumping" exercises.
Want to lose your belly fat the right way... Well, get your butt under a barbell and do some squats, some lunges, some deadlifts, step-ups, some back and chest work. For you ladies, don't worry...it's not going to "bulk you up".
It doesn't matter per se if it's barbells, dumbbells, or even bodyweight exercises... the focus needs to be on big multi-joint exercises at a high intensity. That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym. Losing that stubborn belly for good requires some focus and intensity in your workouts! Anybody who tells you that you can do it while sitting on your couch watching TV with some "ab-belt" strapped to you, or doing only 2-minutes of crunching with your "ab-rocker-roller" is flat out lying to you!
2) The second important principle to rid yourself of that flabby belly revolves around your nutrition. The first thing you need to realize is that "diets" only work against your body in your effort to lose the stomach fat. You see, if you follow any of these fad diets like extremely low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein, carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate. This only makes you fatter in the long run, when you start to eat normal again!
I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks!
It's important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats. This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run like a well-oiled fat-burning machine!
I could go on and on with dozens more strategies for losing your belly fat faster, the natural way, but I've rambled on long enough for one article. You can find all of my best fat-loss strategies to help you uncover those hidden abdominals of yours, laid out into actual programs for you to follow in my Truth about Six Pack Abs Program for Losing Belly Fat
The Muscle Building Zone The Sensible Way To Build Muscle
By jag252
The Muscle Building Zone – Are You Serious About Building Muscle?
To Build muscle you really need to use some common sense. Don’t even bother looking at the muscle mags.
Imitating the training of champion bodybuilders is one of the most costly frauds in the exercise world! Because the instruction from elite bodybuilders has no practical relevance for average people like you and me.
People who are without gifted genetic potential, and don’t want syringe scars in our butts.
Not only is this training advice useless, but it will cause over-training, injuries and illness. You’ll not even come close to adding the kind of muscle you are after and the chances are good you will lose muscle.
The so-called “experts” will not tell you that drugs and genetics were responsible for curing their problem of being a hardgainer. They claim it’s the supplements and “better training.”
Sensible Muscle Building Start With These 4 Steps
Step #1
Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.
SEE ALSO
Sensible Muscle Building pack on muscle, lose fat and get stronger and healthier with a sensible approach.
Weight Training Workouts For Building Muscles and to Lose Unwanted Bodyfat
Did you know that there is one exercise that you can do to accomplish both building muscles and to lose unwanted bodyfat? Weight training workouts that can accomplish those two goals require a couple of things you must do we are going to talk about one of them here.
To build muscles and lose bodyfat, you must SQUAT! The squat is often touted as the king of exercise and is grouped together with the dead lift and bench press, collectively called the Big Three for power, building muscle and losing bodyfat.
If you want to build big muscles and enjoy a symmetrical physique, you must squat. Period.
In most gyms, the squat rack is there collecting dust. Why? Because squats require you to put in some effort. Look you could keep listening to that personnall trainer that has convinced you that by doing curl after curl with really light weights is building muscle and burning off the bodyfat at $50 an hour or whatever it is. Wrong
You want the quickest path in your weight training workouts to building muscle and losing bodyfat? Get your butt under a barbell and squat. Compound exercises of which the squat may very well be the best will get you there quicher than any other exercise.
When you perform squats correctly, you will huff and pant, wheeze, head spinning woozily, see stars, sweat profusely and your entire body will be screaming for you to stop.
Of course the exercise is brutal! You are working out about 75% of your entire muscular structure including your shoulders, traps, back, gluteus, hams, calf, abs and many other synergistic muscles in a single exercise, isn't that supposed taxed your strength, endurance and your cardio health? Isn't that the best exercise? Isn't that why the results from squats will be astounding?
As an added bonus to building big muscles , you will be burning fat like crazy since the squat, given the intensity placed on your body, your metabolism zooms straight up! If your body fat ratio is high, it will help you lose body fat.
And because of the degree of difficulty, squats also force your body to release higher amounts of growth hormone , resulting in new muscle growth in all areas of your body. In addition, squats will cause a spillover effect, enabling you to gain strength in all of your other lifts. Awesome! It just gets me why, with all these benefits, people are avoiding squats. As for the hard gainers, squat will pack on pounds after pounds of muscle on your entire body! So hard gainers, you must squat to grow big!
If you squat with the correct form, heavy weight and sheer intensity, you will see good results in your weight training workouts just weeks. Not just your lower body. Your entire frame will take on a different form. A total body transformation. Guaranteed!
You must know that since squats are performed with heavy weight, so correct form and techniques are critical and cannot be compromised. Anything less, you may sustain serious injury. However, when you adhere to the proper technique, you will be very safe and will enjoy all the benefits that come with the squat. Don't cheat yourself and substitute squats with leg presses. They are of a different class!
Debunking Excuses!
It's bad for the knees - In fact, it's on the contrary. Just like the muscle tissue in your body strengthens when exposed to stress, the tendons, ligaments and other connective tissues in your body will also thicken in response to weightlifting. That means, it actually improve knee health when you squat. It also strengthens all the muscles around your knee and thus providing your knees with support when the muscles are strong and less stress is placed on the knees on your day to day activities. I know. I used to suffer from knee pain until I started squatting and now, my knees are in perfect health that I can even play competitive soccer. Knee problems only occur when you squat improperly like resting at the bottom of the movement or letting your knee protrude over your toes.
Weight training workouts are prove to be the best form of exercise for building muscle and losing bodyfat. But if you aren't working hard on compound exercises liike squats your cheating yourself.
You have been trying and trying to lose that unwanted bodyfat for what seem's like forever with minimal results at best. So what is the problem? You have tried all the fad diets you spend hour after hour on the treadmill but still everytime you look down you still can't see your abs.
I bet you're thinking that you've tried every technique in the world for losing your unwanted bodyfat, but it just never seems to budge... right? I'm sure you see TONS of commercials and ads making all kinds of miracle claims for losing your unwanted bodyfat overnight with their magic pill or wildly-hyped snake-oil supplement. How about all of the bogus infomercial gadgets out there claiming you can shrink your stomach and lose weight in a matter of days just by strapping some worthless "ab-belt" around your waist, or sizzle away the stomach fat by using their patented "ab-roller-rocker" do-hicky.
The truth is slow aerobic training is terribly inefficient when it comes to getting rid of that unwanted bodyfat and losing weight..
The first important principle we'll discuss is how you structure your workouts. In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of various abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of "spot-reducing" your belly and love handles.
I'm sure you know by now if you've read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. It's a myth that just won't seem to go away. The truth is, losing unwanted bodyfat does NOT occur by doing exercises that target the stomach or any other area. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.
Now that is one of the REAL secrets for ridding yourself of that unwanted bodyfat and to see your abs. Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. In addition, this also stimulates an increase in fat-burning hormones within your body. You simply don't get this type of metabolic and hormonal response by wasting most of your time with "abs-pumping" exercises.
Want to lose your unwanted bodyfat and see your abs the right way... Well, get your butt under a barbell and do some squats, some lunges, some deadlifts, step-ups, some back and chest work. For you ladies, don't worry...it's not going to "bulk you up".
Total Body workouts by using compound exercises those exercises that hit the major muscle groups are your quickest path for you to lose that unwanted bodyfat so you can see your abs.
And yes what you are eating also plays a big part to lose your unwanted bodyfat and to see your abs. But that's for another day.
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