Here s your fix: Follow these 10 principles to pack on as much as a pound of size. Maximize Muscle Building The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance. The result is less protein available for muscle…
Concentration curl Start by sitting with your knees a little wider than shoulder-width and your feet flat. Hold a dumbbell in your right hand and rest the back of your arm against your inner right thigh. Curl the dumbbell up towards your shoulder; make sure your upper body is motionless. Do 8-12 reps, then switch sides. Triceps extension Sit up straight and grab…
There are several mysteries of the universe that continue to baffle us: the infinite nature of time and space, the popularity of Justin Bieber, and—more relevant to readers like you—whether it s possible to build muscle and lose body fat at the same time . When it comes to getting in shape, most people opt for choosing a singular goal: Either they go on the see-food…
I’ve been writing about diet and fitness since 2001. I’ve written countless articles about how to gain muscle, and countless articles about how to lose fat. But, if there is one question I still get asked more than anything else, it’s definitely this… How do I gain muscle and lose fat at the same time? I must get this question emailed to me at least once per…
Researchers at McMaster University have uncovered significant new evidence in the quest for the elusive goal of gaining muscle and losing fat, an oft-debated problem for those trying to manage their weight, control their calories and balance their protein consumption. Scientists have found that it is possible to achieve both, and quickly, but it isn t easy. For…
This is kind of a complicated answer based on context and outcomes. First, 1) What s your starting point, and where would you like to end up? 2) What constitutes weight in your eyes? Many people confuse weight loss with the more appropriately titled fat loss,when wording questions like this. Weight is the force of gravity acting on an object, which is different…
Those numbers don’t look true to me but it’s to illustrate visually how you’d like to look for perspective. The lower you go in body fat and the higher you go in muscle to coincide with low body fat, the much more difficult your life will be. If you want to be 8% body fat and 200 lbs, it’s exponentially harder than being 12% and 180 lbs. Depending on your body…
Cardio workouts play a crucial part in any fitness program. They help to lower blood pressure, boost your mood, and reduce your risk of heart disease, among plenty of other benefits. But, if your main goal is losing weight, you may be wondering exactly what type of cardio is best and how it works at targeting fat. Maybe you’ve heard that high-intensity interval…
Al Kavadlo, CSCS As a longtime proponent of bodyweight strength training, the most common question I get asked is if it s really possible to build muscle and strength without a gym. My answer is always a resounding Yes! Unfortunately, even this response is often met with skepticism. To many people, getting in shape without joining a gym or even lifting weights…
If you are thinking of losing fat before building muscle, you should take into consideration what’s best for your body type. For people that are overweight, losing fat first is the way to go, while people with a natural slim physique will be better off building muscle first. Losing fat is all about burning calories through exercise and getting the proper nutrition…
The connection between muscle gain and weight loss is probably one of the most misunderstood aspects of health and fitness. Adding muscle to your body helps you to lower your body fat percentage in a variety of ways; however, these effects are often indirect and can be confusing. With a little bit of straightforward information, you can connect the dots between…
What Is Muscle + Types of Muscle Everyone has two different types of muscle: type 1 (slow-twitch) fibers and type 2 (fast-twitch) fibers. Slow- twitch fibers control endurance. They re what you use for activities like running long distances and low-impact aerobic workouts like Zumba,says Michele Olson, Ph.D., professor of exercise science at Auburn University…
One of the most curious terms you’ll see pop in any sort of fitness writing is “lean muscle.” It’s a curious term because, as you may know, all muscle is lean muscle. There is no such thing as “fat muscle” or “bulky muscle.” Still, it’s a term that has worked its way into the fitness lexicon because of the imagery it suggests. The expression is used to describe…
This is a really simple concept to understand if you know how your body works. Muscle EATS Fat. The more you work on building lean muscle in your body, the more fat you will burn. That means while working out and doing all the other things in life you do. Everything you do takes energy. You walk, talk, blink your eyes, think, breath, your heart beats constantly.are…
Visit any supplement or health food store, and you ll find hundreds of products designed to help you gain weight. But these products aren t essential for weight gain - you can get the calories and nutrients you need to put on weight healthfully from the same foods that likely already make up your healthy diet. Opt for calorie-rich foods that are high in a few…
If you want to lose fat and improve your health as fast as possible, without feeling mentally slow, it’s hard to beat Bulletproof Intermittent Fasting. Here’s an overview of the protocol, which I lay out in more detail in my new NYT bestseller The Bulletproof Diet. Plain intermittent fasting has become popular in biohacker circles because it shows tremendous…
Conventional gym wisdom has long offered a basic rule of thumb for novice and intermediate weightlifters: If you want to increase muscle size, lift relatively light weights for a lot of reps. If you want to get strong, lift heavy weights for just a few reps. Simple, right? But a new study of relatively experienced weightlifters is challenging that old gym law…
2 Weight Train Three To Six Days Per Week The more muscle you have, the more calories you burn. The more calories you burn, the more you can eat and not gain fat! Weight training also makes your body utilize more calories in the post workout period and even a couple of days after the workout for recovery and lean muscle growth. By training every other day, you…
