Build Muscle for Greater Fat Burning

Building muscle is a self-fulfilling fat burning prophecy. The more muscle you build the more your metabolism increases to feed and maintain the muscle. This increase in metabolism results in more fat being burned at rest and during exercise. So remember this when you are attempting to determine your best cardio/weight training mix. Weight training over the long haul can be as effective as cardio for fat burning purposes. A perfect example of this theory in practice is Arnold Schwarzenegger as seen in this image performing seated dumbbell curls. Considering his large muscle mass plus his high caloric intake he was still able to maintain a very low body fat percent in part due to his high metabolism.

Try High Intensity Cardio for Better Cuts and Extended Fat Burning

The debate has been on for quite awhile now as to what methods of cardio are best for burning fat. There is scientific evidence for both high and low intensity cardio for effective fat burning. I basically prefer higher intensity cardio for a number of reasons with saving time being a top one. I always like to do the most amount of work in the least amount of time and high intensity cardio allows that.

For me the most effective high intensity cardio variation is interval training. With interval training you work extremely hard for a short period of time them back off to let the body recuperate and then dive straight ahead into the next intense interval. Surprisingly, effective interval training can be completed in as little as 20 minutes a session with great results.

Intense interval cardio training is effective because more calories are burned in a much shorter time period. Additionally, your metabolism is cranked up so high that it will extend for hours after the workout thus extending the fat burning session so you get more "bang for the buck". For example, a high intensity 20 minute treadmill session will include running at the peak level for 4 minutes at 6 - 8 mph (depending on your comfort level) then 2 - 3 minutes at 4.5 mph for recovery. Another benefit of the shorter cardio sessions is that you avoid the constant wear and tear on you joints that hours of longer low intensity cardio can bring. If you're still skeptical try this system out for a month and then judge for yourself. I'm sure that you'll be pleasantly surprised with the results.

In Addition to Exercise Eating Properly Helps Get That Six Pack of "Ripped" Abs

Eating properly is essential in order to obtain lean muscular abdominal muscles. You should drink plenty of water throughout the day with your protein intake equaling about one gram per pound of body weight. Eat plenty of chicken and turkey which are excellent sources of lean meat and are high in protein. Fish, eggs, protein bars and shakes are also solid sources of protein as well. Your carbohydrate intake should include carbs that are high in starch such as rice, oatmeal, and cereals. Always avoid eating junk foods and foods that have a high fat content. To keep your metabolism functioning at increased levels to burn fat eat 5-6 small meals per day and healthy snacks in between. Adhering to this basic dietary plan will help you gain muscularity, lose fat, and with proper exercise result in a six pack of "ripped" abs.

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Perform Your Abdominal Repetitions Slowly

Have you also seen people appear to be in some sort of crazy ab race to perform as many reps as quickly as possible on the ab machines or on the sit-up boards at the gym? Unfortunately, I've been witness to this way too many times. Granted, you can probably complete more repetitions per set for abs than any other exercise, but that is not the point of ab training. The point of ab training or any other exercise for that matter is to get the most out of the exercise. And for abdominals it is to work the muscles in the most effective way possible, which is SLOWLY. It is not the number of repetitions you complete but the quality of the repetitions. You will get a much deeper burn and work the muscles more completely by slowing down your reps, concentrating, and tightening your midsection as you perform each rep. You will not be able to complete as many reps per set but the ones you do complete will work and exhaust the midsection more thoroughly.

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September 15th Shoulders (Delts)

Well my first shoulder workout went pretty much as expected. I did seated front presses as my first exercise. I worked my way up to 135 x 8 and my shoulders were cashed after that. My endurance is never great when working shoulders and this time was no exception, especially since it was my first workout. I did side dumbbell raises, bent over dumbbell raises for rear delts, and dumbbell shrugs for traps. I prefer dumbbell shrugs over barbell shrugs due to the extended range of movement you get with the dumbbells. At this point my endurance should be increasing somewhat but I am still too sore to differentiate fatigue from soreness. Well tomorrow I'm looking forward to my favorite body part to work - arms (bi's and tri's) and I will be psyched up for that despite my lingering muscle fatigue.

Day 3 of Bodybuilding Comeback

Well if I keep this rate up the only stage I can be on is the hot dog eating one. Had a bad headache today and didn't train with weights for the second consecutive day. But I did do some more cardio when I went running around the local high school track doing some interval training with my 6th grade daughter who is on the school cross country team. So at least I did something. But if my goal at this stage is to train 4 - 5 days a week with weights I need to pick it up, of forget about it.

Proper Dieting Technique

When dieting for a contest or just to rid yourself of extra pounds always lose the weight gradually. Any extreme diet will often end up burning muscle along with the fat and the results (the way you look) will not be what you had hoped for. The proper method is to gradually reduce calories over time with one increased carb day per week (to keep your metabolism up). At the gym perform cardio in the fat burning zone.

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