Fitness for Busy Folk

Tag Archive: Muscle

5 Rules for Effective Female Fat Loss

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It seems that the fat loss cards are stacked against women. Not to worry, here are some key rules to follow to help you shed those stubborn pounds:

#1 – Rotate Strategies

One thing I hear from women is: “I first started jogging, and lost weight, but then after a month I stopped losing weight. I’ve increased my distance, but the weight isn’t coming off.”

It’s time to rotate strategies. Your body has plateaued.

Plateaus hit different people at different times. Some people are able to stick to the same routine for months without changing it, others need to change it more often – sometimes even every month.

#2 – Get Stronger

It’s difficult to find a lady who is willing to lift some weights. It’s even harder to find one that’s willing to lift some heavy weights. (I’m glad my girlfriend loves swinging that kettlebell!)

The myths surrounding heavy weight lifting for women are just that – myths.

So if you’re currently jogging, then add some pushups. If you’re doing bodyweight movements trying resistance bands, dumbbells, or kettlebells.

#3 – Build Muscle

Building muscle burns fat.

It may be a hard concept to fully understand, but it’s true.

Now, when I talk about building muscle, I’m not telling you to get bodybuilder-big (that’s harder than it looks)

I’m suggesting adding 2-5 lbs of muscle on your body.

Here are the benefits of building lean muscle mass (the short version):

  • Boost your metabolic rate
  • Strengthen bones
  • Look better (muscle takes up less space than fat, and is sexier)

#4 – Stop Starving Yourself

This is a big one. Women think that by eating less, they’ll lose more weight. This is WRONG!

By eating less, you will do nothing but slow down your metabolism, and become weaker.

Your body needs nutrients. EAT!

But eat healthy. Stay away from anything that says “low fat”, “low calorie,” or “fat free”.

Learn how to eat healthy, and stay away from these 101 toxic foods.

#5 – Schedule, Schedule, Schedule

This is key, because too many times…life gets in the way!

In fact, life gets in the way everyday, especially when we don’t plan. On the top of my college syllabus for one of my classes was written, “If you plan to fail, you fail to plan.”

The same goes for fat loss. If you don’t schedule and plan out your exercise and meals, then you might as well just sit there and not even try.

THATS how important it is!

If you need a solid plan, then you can start with this truth about cellulite plan.

But the bottom line is, you need to plan.

Stay strong.

Sincerely,

Parth Shah

PS – Here’s that cellulite reduction plan again…

…truth about cellulite <= Click to get the fat burning engines roaring again!

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Fast Fat Loss vs Efficient Fat Loss

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There is always more than one way to get from point A to point B. When selecting the right way, you need to decide what’s more important: getting to point B fast, or getting to point B efficiently.

The difference between fast and efficient is the difference between being skinny fat and being jacked. So, for example, lets say you wanted to lose 20 pounds. You can easily achieve your goal by starving yourself, performing an excessive amount of cardio, and popping some thermogenics. However, I guarantee you that your shirtless before and after shot won’t be much impressive. In fact, I wouldn’t be surprised if you looked worse after the losing the 20 pounds.

If you instead focused on efficiency, or the method which took into account the difference between lean muscle and fat, with an emphasis on losing fat while either maintaining or gaining muscle mass – then getting to point B might take longer, but you’ll look and feel much better after the transformation.

There are plenty of workouts and exercise info which you can use to help with your 20 pounds goal. But, if you want efficient fat loss, then the focus needs to be on nutrition.

Avoid Eating out of a Can

Quite simply, trade in low-quality processed food for high-quality, natural food. When most individuals try to lose fat fast, they run to the grocery store and grab anything and everything which says “low carb”, “low fat” or “low calorie” on the packing. Take a closer look at the nutrition label on that food package you’re holding and you’ll see the immense amount of chemicals which make that food taste so good. You’re putting ingredients that you can’t even pronounce into your stomach, setting yourself for all sorts of strange health problems in the long run.

Slow down, and start teaching yourself how to plan and cook your meals. It’s a pain in the start, but if I can do it, anyone can. Don’t be afraid, here is a simple guide that will point you in the right direction: Paleo Diet Basics. The Paleo Diet is a simple diet which focuses on introducing natural foods into your diet. It’ll help you make the transition from processed foods to high-quality foods.

 

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Superset Workouts for More Muscle and Less Fat

Superset workouts are by far the easiest way to organize workouts that allow you to put on lean muscle mass and burn lots of fat. The following are some of my best articles about superset workouts:

For some great superset workouts, check out the following programs:

  • Gladiator Body Workout (Combination Bodyweight and Dumbbell Program)
  • Workout Without Weights (Bodyweight-Only Manual featuring Unique Intensity Techniques)
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Four Fitness Facts you Need to Know

Yesterday, I ran a short interview with my good friend and client, Dom K. Re-reading the interview made me realize four strong facts about fitness that he expressed through the short interview:

1) You can put on muscle and lose fat at the same time, it just takes longer.

Dom stated that he was 170 lbs when he first started, and he’s still a 170 pounds. However, his arms, legs and chest are much leaner. He’s also starting to see some signs of a six pack, whereas before, you could see that this guy was on a “bulking” phase. Everyone around him’s telling him he looks a lot “smaller.” Smaller while maintaining the same weight only means one thing: he’s put on muscle, while losing fat.

2) You can’t do everything in one day.

When Dom started out, he was hitting the gym 3 days a week, training with me 5 days a week, and playing basketball 5 days a week. I suddenly saw a decline in his performance in my workouts and he constantly complained of feeling tired. I knew he’d been over training. I told him he had two choices: eat more, or cut down on training. He decided to cut back on basketball at first. But when school started for him, he dropped our sessions to two days a week. Since then, his performance has gone up.

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3) Train fast and explosive for a higher vertical jump.

When I asked Dom what results he’s seen in basketball game, he said “I don’t know how, but I can jump higher.” Our training involves a lot of explosive moves such as the kettlebell swing, a variety of cleans, and sprinting. We also train as fast as humanely possible as we’re constantly pushing ourselves against the clock. This style of training is what helps with your explosive power.

4) It takes time, consistency, and proper form.

Dom said that he’d wasted three years before he got it right. I gave him his first gym workout a little more than a year ago and I trained him for a few days with a free one week pass to LA Fitness. In that time I basically taught him the big lifts he wasn’t doing: push press, deadlift, power clean, and bent over row. He has been following my advice ever since and the amount of time he spends on bicep curls has dramatically decreased. Everything takes time and consistency, but only if you’re doing things the right way.

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An Analysis of Weight Loss methods and Training Program

I’m five weeks away from my one-year anniversary of deciding to make changes in my training and diet. Since my first 13 pound weight loss, it’s been an uphill battle to lose those last 7 pounds that I wanted to. I’ve gotten considerably leaner in the mirror, however my scale hasn’t changed much. I’m unsure how much fat or muscle I need to lose/gain to start seeing that six-pack of mine. However I do know one thing: I’m not giving up. After all these years of training I’ve sure learnt a few things. The following is an analysis of everything I’ve tried over the years and how I plan to use them over the next few weeks: An Analysis of Weight Loss methods and Training Program.

Post your thoughts to comments.

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Build a Back Like Bruce Lee

It’s pretty strange…isn’t it? To go to Bruce Lee for muscle building advice? I mean, the guy is known more for his strength, speed, flexibility, agility, power, explosiveness, and crazy leanness than for muscle.

 

However, Bruce Lee became stronger and faster due to weight training. And if your goal is pack on functional mass – the kind of muscle that helps you perform better and look better – then Bruce Lee is the guy to go to.

 

My obsession with Bruce Lee began in my Karate days. I remember walking into Barnes and Nobles trying to find something that would help me become a better athlete. I found John Little’s book “The Art of Expressing the Human Body.” This was basically a compilation of workouts and exercises performed by Bruce Lee. His training philosophy spoke to me, and I began picking up a lot of his training techniques.

 

The back is important for martial arts, because the lats (upper back) are the muscles engaged when throwing a punch. Training the lats also help you develop the V-Shape, which is essential for looking lean and trim. In bodybuilding circles, this is known as the V-taper.

 

So, regardless of whether you’re training for purely size, or if you’re training to become a better athlete, the following are some of the back exercises used by Bruce Lee:

 

One-arm Dumbbell (Kettlebell) Row

 

Yeah, Bruce used a Kettlebell, isn’t that crazy? The One-arm Row, either done with a dumbbell or a kettlebell, is one of the most basic upper back movements. When I first started, I only had a 15 lbs Dumbbell to work with. So I just did super fast One-arm rows until I felt a burn. I had no clue what I was doing, but it worked! My punches became faster and stronger!

 

 

Behind the Neck Pulldown

 

Bruce Lee installed a fitness machines known as the Marcy Circuit Trainer. Nowadays, you can perform this movement in most gyms. If you do not have a gym or equipment to perform this movement, then simply grab a resistance band, place it over a pullup bar, grab a chair, and pull the resistance band down behind your neck.

 

 

Pullups to the Back of the Neck

 

Another no-equipment option is to perform pullups to the back of the neck. This is a tough movement, and if you can’t do regular pullups, then it’s gonna be super hard for you to execute the movement. The pullups themselves are a great movement for the upper back. In fact, I’d even go as far as saying that all you need for a solid back are rows and pullups.

 

 

If you’re looking for a complete functional muscle building program, which will help you pack on size and improve athletic strength, then I recommend Craig Ballantyne’s Meatheads workouts. Click here to learn more!

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