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How to burn fat fast is a question that burns anyone who has any weight to lose. Two ways to burn fat fast are: speedy-burn and crash-burn. Some weight loss psychology experts aver that our bodies have learnt to set silent "fat set-points" that they then use as "danger-level" indicators. When weight drops to below that level, our bodies tenaciously start hanging on to protective fat! So the more you try to lose weight, the more resistant your body becomes. How to burn fat fast then becomes an issue of contention with your own body. To take this point further, it appears that sudden weight loss diets and sudden over-energetic exercise bursts are also perceived by the body as threats to...
There are many different techniques and ideas when talking about how to build lean muscle. Some are effective and some aren't. The key is to understand some of the basic fundamentals so that you can put together, and use, programs that will help you build muscle mass as quickly and easily as possible. Here are some tips you can use to build lean muscle and develop effective weight training programs. It's important that you use a training program that is designed to help you gain weight and build muscle. I know this sounds obvious but many people miss the point. I've had people ask me for training advice because they can't seem to add weight. Then I find out they are...
There are quite a few untruths out there about health and fitness. I'd like to share a few of them with you.
"If you're thin you're fit". Sorry, but being thin is no indication of how efficient your heart, lungs, and muscles are. Body composition testing has shown that thin people usually have a higher percentage of body fat because they feel that they don't have to exercise. "You've got to exercise" By doing sit-ups you get rid of stomach fat. No way! There is no such thing as spot reducing. Fat reduction comes from aerobic activities and is reduced proportionally throughout the body. Sweat loss means fat loss. You do lose weight when you sweat but it is mostly water weight,...
Build Muscle and Lose Fat Fast With The 8 x 8 System
Author:
Gregg Gillies
The 8 x 8 system is a very unique, and highly productive training program devised by legendary trainer Vince Gironda, that will help you quickly build muscle and lost fat without aerobics.
Keep in mind, while you will build muscle fast with this system, it is very demanding and definitely not for beginners. You need to have about two years of training under your belt before you tackle this weight lifting program.
You can build muscle mass with the 8 x 8 system due to it's unique design. It's a fast-tempo, high-volume, size-building weightlifting routine. It's not designed to build much strength. It's solely for building muscle and losing body fat at a rapid pace. You'd like to build muscle mass and lose body fat, wouldn't you?
The short rest periods will tax your cardiovascular system much in the way high intensity interval training for cardio does.
Here's the scoop: You perform 3 to 4 exercises per muscle group and you do 8 sets of 8 reps for each exercise. Yes, that's 24 - 32 sets per muscle group! Normally, I'd say that you'll overtrain in a week on this type of volume, but this weight training program is quite different than what you are used to.
You work two or three muscle groups per session and you rest only 15 to 30 seconds between sets and complete each workout in about 45 minutes - never more than 60.
This program, properly performed, will build muscle mass fast. Even with the large number of sets, it will crank up your intensity level by performing all this work in a short period of time. This is much different than the endless volume, 2 to 3 hour marathon workouts.
An absolute key to gaining muscle mass is overload, or progressive resistance. This is usually accomplished by adding weight to your exercises but this is not the only way to achieve overload on your muscles. Another is to do more work in less time, which is exactly what you get with this weight training system.
This weight training program will be a serious shock to your system. It's nothing like the bodybuilding programs you see everyone else in your gym doing. Not even close. In fact, I would bet you've never seen one person in your gym train on this routine. But, hey, how many of them have you seen lose fat or gain mass quickly or, for that matter, make any positive changes in their body recently?
How Much Rest Between Sets?
The idea is minimum rest. This means working down to 30 seconds between sets at a minimum, and if you really want the program to work and quickly build muscle, you'll need to get down to 15 to 20 seconds between sets. With a typical tempo of about 4 seconds per rep, you should be able to complete a 24 set workout in 18 - 21 minutes and 32 sets will take 25 to 28 minutes. Sounds painful, doesn't it? But it works. And you do want to build muscle, don't you?
Whatever exercise you're doing, don't let go of the bar or dumbbells between sets. If you're benching, keep your hands on the bar once you rack it. Doing deadlifts with straps? Keep the straps on and your hands in place between sets.
How Much Weight Should You Use
At first, you'll see a large drop in the amount of weight you'll be using. Hey, not many of use are used to 15 seconds between sets. Most of us take at least a minute, if not two or three when we are training heavy. Most likely, you'll need to drop your weights by about 40 percent of what you typically use for a set of 8 reps. If you bench press 150 pounds for 8 reps with 60 to 90 seconds between sets, you'll most likely need to reduce the poundage to about 90 pounds (if not lighter for the first workout or two). As you adapt, start to build muscle, and get used to the short rest periods, you'll see your weights move back up.
You have to select the proper starting weight. This is so important in your ability to build muscle and be successful with this training program. The first workout or two should be pretty easy as you get used to the program. This will help you build momentum moving forward and allow you to progress over a 4 to 6 week period of intense weight training. Besides building momentum, the first two workouts should be pretty easy so you don't end up with debilitating soreness that keeps you out of the gym for a week.
You'll be using the same weight on every set. It's okay to drop to 6 or 7 reps on the last set or two, but if you drop below 8 on your fourth or fifth set, the weight is too heavy.
When you can easily complete eight sets of eight reps, it's time to up the weight at the next workout.
Obviously, you won't be training to failure on most of your sets. Most likely you'll only do so on the last set or two of each. However, you will be training like your've never trained before. This routine is brutal on your body and, especially, on your mind. This is even more true on the big compound exercises, like dips, deadlifts, squats and bent over rows.
Don't think you can handle this intense muscle building weight lifting routine? You could start out by applying this technique to one body part. If you are going to do that, you'll want to cut back on the rest of your training. Also, if you want results, you'll perform the routine on the big muscles, like the back, and not use it just for biceps. This is what I usually do. I'll perform the 8 x 8 routine on one bodypart at a time. It's a great way to keep your routine fresh and prevent burnout.
Here's an example of a complete routine:
Day 1
Chest
Decline Bench Press 8 x 8
Decline DB Flyes 8 x 8
Dips 8 x 8
Shoulders
Dumbbell Upright Rows 8 x 8
Bent Over Lateral Raises 8 x 8
Day 2
Legs
Leg Press 8 x 8
Leg Extensions 8 x 8
Leg Curls 8 x 8
Standing Calf Raises 8 x 8
Day 3
Back
Two-dumbbell Rows 8 x 8
Dumbbell or Machine Pullovers 8 x 8
Lat Pulldowns 8 x 8
Abs
Weighted Crunches 8 x 8
Day 4
Triceps
Tricep Pressdowns 8 x 8
Overhead Extensions 8 x 8
Biceps
Barbell Curls 8 x 8
Incline DB Curls 8 x 8
For many of you, even fewer sets may be more effective, as you can quickly overtrain on a program like this. I don't recommend performing this weight training routine for more than 4 - 5 weeks before taking a complete week of rest from the gym.
Keep in mind that weightlifting workouts like this are a great way to quickly build muscle but it's also a great way to lose fat, completely change the shape of your body, and keep the fat off. Weight lifting is much more effective for fat loss than aerobics or dieting alone.
Some people find it very difficult to gain weight due to a fast metabolism and genetics. For those of us who have extreme difficulty gaining weight, the search for the best diet and exercise to gain weight and add muscle seems endless. The search for a magical product that will give you instant results can lead to frustration and hopelessness. If it were easy to gain weight and build muscle, everyone would have it. Time and effort are necessary if you want to change your body. If you are among the millions who relentlessly search for the way to fast weight gain, here are a few tips that can help you succeed in reaching your goals. Muscle building is a process that consists of diet, weight training, and determination. Your diet must include the proper nutrients and protein to give your body the energy it needs to add muscle. Consuming the right food is an important part of gaining weight and muscle. Protein, carbs, and the right kinds of fats are needed in larger amounts than usual in order to give your body the fuel it needs to add muscle. Eating several small meals per day rather than three large meals may be helpful in keeping your energy level high and provide your body with the resources needed to build muscle. You will need to increase the amount of food you eat each day and make certain your meals consist of foods that are high calorie and high protein. You must eat consistently and never skip meals. Instead of eating the foods you normally eat, you must increase the amount or fats, protein, and carbohydrates in your diet. Eating six small meals a day instead of three large meals may be helpful as will skipping snacks and sweets in favor of high protein, higher calorie foods. Weight training is the best exercise to build muscle. A workout routine including...
ABC News - Found 8 hours ago Scientists in Brazil say serotonin, the "happy hormone," reduces appetite, and higher levels of it make you more likely to burn fat.
Examiner.com - Found Jan. 23, 2012 Mixing short intense cardio into a strength training session will burn more fat than doing either type of exercise just by itself.
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