Want To Build Muscle While Burning Fat? Use Interval Training

By Jared Conley

You've been told a hundred times: it's impossible to build
muscle up and melt fat at the same time. You've been told that
building muscle involves an increase in calories, while fat
burning involves a decrease in calories. This conventional
wisdom is based in fact, but the beliefs are being tossed on
their ears with research into interval training. The truth
is, you can achieve muscle weight gain at the same time as
you burn fat if you add interval training to your sessions.

Interval training isn't new, but it's been more widely
understood, accepted, and implemented in recent years. While
standard cardiovascular training was looked at as the only
efficient way to shed fat, and the only effective workouts
for endurance athletes, high intensity interval training
(HIIT) has been shown to be advantageous to athletes in all
sports, and for people with wildly varying goals.

Standard aerobic activity is referred to as "steady state,"
which essentially means that you work up to a fixed
intensity level and continue working out at that level
throughout the workout. During the workout, your body gets
half of its fuel by burning fat, and gets the rest through
oxygen intake, and by tapping into your glycogen and muscle
stores.

Interval sessions, conversely, consist of short maximum
intensity intervals followed by lower intensity rest
periods. HIIT sessions are muscle sparing and are quick, but
pack a wallop. A fifteen-minute HIIT session can raise your
base metabolism for almost 24 hours, enabling you to
continue burning higher levels of fat for up to a day.

In addition to this, because your muscles consume calories
during every minute of the day, the more lean mass you have,
the more fat you burn, even while you're doing nothing.
Because HIIT not only spares your muscles, but also helps you
build muscles up, your future fat burning ability is
increased.

The bottom line is that regardless of your fitness goals,
HIIT sessions can help you increase your overall fitness
level with very short sessions. Better still, if your goals
include muscle building and fat burning, adding HIIT to your
workout schedule is a no-brainer.

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Want A Lean, Ripped Body? Here's How

By Joshua Owen

Who knows how to get a ripped six pack and a muscular body
to go along with it? Do you? Building muscle and burning fat
is a huge mystery to the world. People are unhealthier and
fatter than ever in today's world. Let me tell you how to
fix the problem...

Here's a list of 6 things you must do to get a ripped, lean,
and muscular body:

1) Weightlifting

The purpose of weightlifting is to build muscle and
strength. If you're lifting weights to burn calories, you've
got it all wrong. Lift weights to get stronger and build
muscle. When you do, your body will begin to transform.

2) Nutrition and Diet

You must eat only the best sources of food and the perfect
amounts of those foods in order to build muscle and burn fat
as quickly as possible. The correct combination of foods at
the correct times throughout the day is a MUST.

3) Cardio Exercise

You should be doing aerobic exercise for at least 3 sessions
of 30 minutes each and every week. You life depends on it.
Your body depends on it. Cardiovascular exercise helps burn
body fat and keeps you lean and muscular all year round.

4) Recovery and Rest

You build muscle when you're resting not while you're in the
gym. Proper sleep, decreasing stress, soft tissue massage,
weighted stretching, and some other special techniques will
have you building muscle and burning fat optimally.

You don't want to underestimate what I say concerning rest and
recovery. You don't want all your efforts going to waste,
right?

5) Tracking, Measuring, Adjusting

Your body adapts to anything you do. Most programs only work
for a few weeks. That's it! So, you need a program that
shows you how to make adjustments to what you are doing so
you continue to get results.

You must track and measure your results. When you notice
your results starting to slow, you must make adjustments.
This could be a weight training change, a diet change, or
something else. You've got to know what to change and when
to change it.

6) Planning and Goal Setting

You've got to learn how to make your mind work with you and
never against you. Have you ever thought to yourself, "I'll
never lose this fat," or "I'll never be able to build
muscle"? If you have, you've let your mind take control and
that's one reason you've never reached your goals.

When you learn how to do that, your mind will help you reach
each and every one of your goals. And just wait for the
results! You'll be amazed.

Follow the above 6 steps and watch your dream body become a
reality.

Implement all of the above correctly, and your results will
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What Are The Sources Of Protein Supplements?

By Henrick Scofers

Protein is an essential nutrient for the body, especially
for the muscles. The general recommendation is an intake of
around .3 grams of protein for each pound a person weighs.
For athletes and bodybuilders, though, the requirement is
higher because the body is working harder and demands more.
The recommendation jumps from .3 to 1.25 grams for this
group of people.

It's not only how much protein you get though; it's also
where it comes from that matters. While most of us get all
the protein we need from our diets, athletes often need
supplements to provide them with enough of this important
nutrient. The protein used in protein supplements is nearly
always from the same four sources. Each is used differently
by the body and are more or less suitable for different
individuals.

These four sources used in most protein supplements are egg,
whey, soy and casein. There are protein supplements which
use only one type, but it is more common to have two of
these proteins in a single supplement.

Whey protein comes from milk and is the most common of these
four sources used to produce protein supplements. This
protein contains essential amino acids (those which we
cannot produce ourselves and must take in through dietary
sources) and nonessential amino acids. Except for people who
are allergic to milk or have lactose intolerance (who should
avoid whey protein), this is a great source of protein which
is readily digested. Concentrated whey contains 30%-85%
protein and is inexpensive, making it a common ingredient in
protein supplements. Whey protein isolates contain around
90% protein by weight, but are far more costly. Whey protein
helps improve immune function and speeds muscle recovery in
addition to being a good source.

Soy protein is derived from soy flour. This is the most
complete vegetable protein known and like whey protein,
there are isolates and concentrated forms available;
isolates are higher in protein but more expensive. Easily
digestible, soy protein is suitable for everyone except for
the small number of people who are allergic to soy. Soy
protein can be added to foods easily and is beneficial in
lowering blood cholesterol.

Egg protein comes from egg whites. It is fat free and very
high in protein. It contains all the essential amino acids
and is completely absorbed by the body. It is considered the
best protein source. It should not be used by people who
have egg allergies.

Casein is another protein derived from milk. Casein protein
is digested more slowly than whey, which makes it a protein
often combined with other, more quickly digested proteins.
Casein protein is ideal for adding to pre-workout meals or
before bed. As with whey protein, those with milk allergies
should avoid casein protein.

Choosing the right protein is about choosing what your body
will tolerate the best and what protein will work for your
exercise habits the best. You should consider all pros and
cons of each type before you make your final decision about
protein supplements.

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The Most Powerful Muscle Building Concept On The Planet

By Josh Owen

If you're looking for an easy way to finally build muscle
mass, you've found the perfect article. I'm not sure why
anyone wouldn't want to build muscle. Muscle makes life so
much easier. You feel better, have higher energy levels,
you're stronger, and you're healthier. You can use this one
simple but powerful technique to build muscle quickly.

Building muscle doesn't 'just' help you look much better.
Muscle improves your appearance, and we all want that, but
do you know the true benefit of greater amounts of muscle
mass? Can you imagine feeling 100 times better? Imagine high
energy levels when you wake up. Imagine not feeling down or
tired any more. Body fat weighs you down while muscle mass
helps your body. You need more muscle and less body fat.
Then you'll feel better!

Okay, it's easy for me say you need more muscle mass and
less body fat, but how do you accomplish this? I'm going to
tell you about the most powerful muscle building concept on
the face of the earth. This is the secret to building
muscle:

Of course, the first thing you must do is start lifting
weights. Weight lifting is required. Once you have
everything you need to start lifting weights, you must start
eating healthier. You need to eat lean protein sources,
natural carbohydrate sources, and essential fats with every
meal. Eat more often. You've got to eat enough food to gain
weight in order to build muscle. But these things are not
the powerful concept I want to tell you about. I want to
discuss a plan for your weight lifting program.

Start your next weight lifting program with very light
weights. I don't care how easy the set may be. Do higher
reps starting out with lighter weights. I then want you to
increase the weight each workout while decreasing the number
of reps. For example, you could start out lifting 95 pounds
for 15 reps and end your program with 305 pounds for 4 reps.
That huge weight increase over the weeks will ensure that
you've built plenty of muscle as long as your body isn't
accustomed to those weight loads.

This allows you to constantly provide your body with a
muscle building stimulus. This means you get quick results
from each and every weightlifting workout when you eat
correctly and optimize your rest from each weight lifting
session. You begin to see results and huge increases in
muscle size.

After you use this method of increasing the weight each
weight training session, you'll soon reach a point in which
it's hard to increase the weight. Fight hard for a few more
weeks only increasing a small amount each workout, and
then take a one week break from weight lifting. Then start
over! It's that simple. That is the quickest way to gain
muscle size.

In order to build muscle with this powerful concept, you
have to focus on gaining weight each week. But you want this
weight to be muscle and not body fat, right? You must focus
on eating the proper foods. Have 6 meals each day, and make
sure you're drinking enough water and eating plenty of
veggies. You should always strive to gain about 1 to 2
pounds of muscle each week. I recommend 1 pound of muscle
per week as any more than that will be body fat, and you
don't want that. Be patient. One pound per week is 52 pounds
each year!

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Better Health With A Weightlifting Fitness Program

Getting fit can be difficult, particularly if you've spent
the last few years (or decades!) putting off fitness until
tomorrow. Well, your fitness is not something that can keep
waiting. Your health depends on it.

Staying fit doesn't require you to run 6 miles each day. It
only requires that your lungs are healthy and your heart is
strong. There are benefits for the rest of your body too,
such as losing that extra weight that somehow settled on
your tummy.

Is there a fast track way to losing weight and getting fit?
Surely hours on the everyday is not the only way?

Doing cardio work (running, cycling etc) is vital for heart
health, but you can speed up your fitness and weight loss
progress by undertaking a weightlifting fitness program.

Before you panic, don't for a second think that you are
going to turn into the incredible hulk! Lifting weights is a
proven beneficial exercise that has multiple benefits:

- As you build muscle and lose fat, you'll get rid of
weight much quicker.

- Bones become stronger.

- Your body will strengthen and you'll be more energetic.

There's no need to go to a gym if you don't want to.
Weightlifting fitness can be accomplished at home too. All
you'll need is a simple set of dumbbells to start with and
progress from there.

Start out with light, easy weight lifting and then progress
from there to more heavier weights. Within a few weeks you
will notice your muscle definition and your overall body
shape changing for the better.

Weight lifting brings about faster weight loss results than
just doing running or walking. However that does not mean
you should give up the cardio altogether: your body still
needs it. The ideal balance is 50% cardio and 50% weight
work.

A great routine to get into is to do your cardio work in the
morning (say 30 minutes of fast walking) and then weights in
the afternoon. But never work the same muscle with weights 2
days in a row: they must recover first. In fact, training
the same muscle group just twice per week is fine as the
muscle actually grows when you are recovering from a
workout.

8 Reasons Why Building Strength Should Be Your Primary Goal

Read this article right away to find a number of good
reasons why I think building strength should be your most
important goal (although you just want to build mega-muscles
and nuke lots of fat)...

1. Strength Training Is More Efficient:

Ever needed to lift something heavy? Move fixtures? Lift your
girlfriend up and pin her against the wall for a sizzling
make out session? All those things require strength, not
necessarily muscle size.

Actually, at times having extra muscle is not beneficial -
it weighs more, as a result if you have to run or walk long
distances it takes additional calories to sustain, in short you
have to eat more...

2. Building Strength Takes Less Time:

Majority of expert weightlifters spend up to 6 days in the
gym and some even do twice a day workouts. If you're like me
(or most people) lifting weights isn't your permanent job, and
therefore not likely to spend that much time in the gym.

You can turn in super strong training 3-4 days a week, and
spend not greater than 20-30 minutes in the gym each time -
That means you could be consuming 2 hours in the gym vs. 12.
It doesn't take long to improve strength.

3. Building Strength Is Encouraging:

Nearly no one has any goals when they go to the
gym, they think "I want to look better" but that's unclear
and open-ended. Knowing you want to add 5lbs to your
deadlift whenever you come in the gym though is VERY
motivating.

Plus, watching the weights build and seeing how far you've
progressed over the course of time is very motivating and
makes you want to keep going back to the gym.

4. Strength Makes It Simpler To Increase Volume:

Most weightlifters these days don't recognize that guys like
Arnold and bodybuilders from his day all did powerlifting
routines early on in their careers to build high starting
levels of strength and power.

They had a matchless "dense" look to their physiques from
all this heavy weight training. And were able to employ
heavier weights when it came to doing out-of-date
bodybuilding style set/rep schemes - so it was much easier
for these strong lifters to build muscle.

5. Better For Well-being:

There's been much contemporary research that shows strength
training helps to avoid age related diseases and
deteriorating diseases.

Losing muscle mass is an expected upshot of
aging, but strength training in particular will tell your
body to "hold on" to muscle mass as it needs it to continue
lifting weighty stuff. Also, your bones will become stronger
as well to support your framework of muscle mass.

6. Improves Self-Confidence:

There's nothing better than KNOWING you can lift a heavy
weight off the floor or press a heavy weight up on top of
your head. Or knowing that you have the strength to pull
yourself up and over a wall, up and over the edge of a cliff
and things like that. Knowing you are as strong as you look
is a big confidence booster.

7. Strength Training Is Better For Sports:

Strength is the source for all other physical qualities.
Boosting your strength enhances your power, explosiveness,
speed, agility, endurance, and the like.

Numerous sports - particularly martial arts -
require athletes to have high relative strength. They need
to be extraordinarily strong for their size since they have
to stay within a particular weight class.

There's nothing worse than putting on 20 MORE pounds of
muscle you have to carry down the field, or move around the
ring to avoid getting knocked out - and that 20 pounds of
muscle is doing you no good.

8. Strength Training Is Excellent For Females:

Nearly all women don't want to be like the hulk. They don't
want to gain 20 pounds of muscle. They just want to get
"toned". As I mentioned earlier, strength training is the
greatest way to get the toned look.

So if you're a girl you can get strong very quickly and
improve your health and quality of life without taking away
from your femininity in the least.

5 Simple Changes to Build Muscle Fast

If your goal is to get 100% better at something, what would
be the best way to go about it? I can think of two ends of
the continuum. The approach you select will be somewhere
along this continuum: doing one thing twice as good (or 100
percent better), or performing 100 activities 1 percent
better. I think that most people attempt the first approach,
but the latter is much more realistic.

Taken a step further, to make each of these small building
blocks more effective, you could also focus on things that
occur outside of your workouts. So you concentrate on
modifying your habits and making tiny improvements in many
areas that will stack on top of one another to bring you
massive benefits.

So here are 5 simple lifestyle changes you can make to help
you build muscle fast.

1) Replace Traditional Cardio with Interval Training

Aerobic exercise has a negative impact on muscle gaining
because it burns branched chain amino acids (BCAA) and
glycogen. Rather, concentrate on HIIT sessions for fat
burning, e.g. a 400-meter sprint followed by a 400-meter
recovery jog, repeated for a total of four times.

2) Increase Total Time Under Load (TTL)

Instead of focusing on the number of reps, concentrate on
the total time your muscles are under load. Try spending 2
seconds on the negative contraction, 1 second at neutral
(bottom of the exercise), and 1 second on the positive
contraction. Emphasizing the negative is an easy way to
overload muscles and promote muscle weight gain.

3) Eat More Fish

Not only is fish high in protein, it is also a natural
source of essential fatty acids, which are vital for both
your muscular health and your overall health. Omega-3's make
your muscles more sensitive to insulin, so they aid glycogen
storage and increase the absorption of amino acids into your
muscles, while also preserving glutamine storage.

4) Mix up your Total Time Under Load

One really easy way to add variety to a workout, confuse
your muscles, and build muscle up is to switch up your
repetition tempo by adding an explosive day once per week,
or an explosive set once per workout. It looks like this:
2-second negative contraction, 1-second neutral, explode as
fast as you can on the positive contraction and repeat.

5) Cheat on your Diet

If you haven't yet read the Cheat to Lose Diet, you should.
It's a pretty interesting theory into how the body
metabolizes food. The short story is that your body burns
fat in response to the presence of a hormone in your body,
and that hormone comes as a direct result of overeating! So
once a week, cheat, and follow your cheat day with two very
low-carbohydrate, high protein days. You'll enjoy the cheat
day and burn more fat to boot.

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