Monday, November 20, 2006

My Equation For Building Muscle

Hey, we all want a lean, muscular physique that we can show off, don't we?

We must because one of the goals I hear most from my clients is... "I want to build more muscle and lose more fat"

In other words, they want to tone up. Toning is no more than building muscle while at the same time, losing fat. Both of them come together to form a lean, tight, muscular physique.

If you focus on just building muscle mass, then you'll get bigger but not leaner. If you focus just on losing fat, you won't have that muscle tone that so many people want to get.

So you have to approach both processes (muscle building and fat loss) separately and not try to do just one or the other.

But many people I talk with really have no idea how to do it -- correctly. They think that lifting light weights for high reps will help them tone.

Wrong.

If you're unsure how to go about toning to get that lean, muscular body you want, here's my simple "toning" equation.

You can use it to build more muscle and lose more fat in a lot less time.

A Loss in Body Fat + A Gain in Lean Muscle = Toning

Both sides of the equation need to be worked on, simulataneously, for any real results to be achieved.

Let's cover each side...

Losing Body Fat

This is primarily achieved by:

3-4 INTENSE Cardio Sessions of 20-30 minutes per week.

5-6 small, well-balanced meals (each consisting of 50% protein, 40% carbs, 10% fats).

Drink AT LEAST 1 gallon of water a day. You will also FEEL better!

Reduce daily caloric intake by 150-200 calories until you see/feel the results.

Let's cover the next part of the toning equation:

Building Muscle Mass

This is done by...

3-4 INTENSE Weight-training sessions per week.
Strive to progressively increase resistance each week.

Keep your rep range lower on heavy sets.

Perform just a few heavy sets per exercise.

Keep workout under 1 hour.

Keep protein intake high. Protein (amino acids) builds muscle.

Shoot for 1.5 to 2 grams per pound of bodyweight.

Consume a high protein/high carb meal or shake right after training.

So, in order to tone up properly, you must work on both losing fat and building muscle at the same time. If you do just one or the other, the results will not be what you want.

So it's important to focus on losing fat and building muscle, together.

And that's done with an approach to:

1. Proper weight training to build muscle
2. Proper nutrition to build muscle and lose fat
3. Proper cardio to lose fat


Think of a combination lock. In order to open the lock, you must get the three numbers exactly right.

Even if you're off by just one, you do not get what you want. Well, the same is true in building muscle, losing fat, and toning.

You must get your weight training, cardio, and nutrition just right or you will not get what you want.

Again, you want to work on both sides equally. If you just focus on dropping fat, you're going to look frail and thin, without any muscle mass.

If you just focus on gaining mass, it could cause you to look bloated and bigger than you want.

Gaining muscle and losing fat can be achieved at the same time. I know, I personally did it for my bodybuilding show and I see it with clients all the time.

For a step-by-step "how to" guide for building muscle and losing fat, my "Simple Steps To Get Huge And Shredded" training program is one of the most popular programs online.

http://www.shawnlebrunfitness.com/getshredded.html

Well over 25,656 men and women worldwide have used my training and nutrition program to build muscle, lose fat, and get in shape, faster than they ever thought possible.

Check it out yourself...

http://www.shawnlebrunfitness.com/getshredded.html

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