Loose Fat Gain Muscle-Weight training program

The point in weight training is to breakdown the muscle enough without over training and repair it bigger and better with rest and nutrition.So obviously after time you will need to increase the weight in order to keep your muscle building process going.

However there are different goals for everyone but one thing that remains the same in any workout plan is that from time to time you will have to mix it up in order to spark the growth.This can be from adding more reps,upping weight,drop sets,super sets etc.So in order to keep your body guessing plan when you are going to mix it up.

example: for 2 weeks 5x5 strength training 2 times a week
workout 1
squat
bench
barbell row
millitary press
bicep curls

workout 2
deadlift
clean and jerk
dumbell bench
dumbell row
lateral raise

The following 2weeks after aim for 10-12 reps with the same exercises 4 sets.These weeks are when the real growth happens as you will breakdown more tissue lifting in this set range.Remember the weight should be heavy enough that your last rep is a struggle.The reason i say stick to these exercises is purely for the fact they are the best exercises for hitting all your main muscle groups adding size to your frame.Compound exercises should be the foundation of your routine and isolation exercises should be done with what ever fuel you have left in the tank.Remember aswell exercises such as barbell rows work your biceps aswell so if you feel you cant lift anymore even at a lesser weight thats fine.

The 2 weeks following we are going to go for circuits 1minute intervals at a suitable weight.DONT OVERLOAD ON THE WEIGHT!!!Reason being is you wont be able to doit with to much weight.Trust me i was never a big fan of these but now i swear by them.

squat 1min
30 sec rest
barbell row 1min
30 sec rest
bench 1min
30 sec rest
resistance sit ups 2mins
30 sec rest
lateral raise 45 sec
straight to millitary press with dumbells

3min rest then do it all over another 4 times atleast.This is a serious calorie burner and muscle toner.In my opinion the metabolic effects that this has on your body is far better than any other training.

I would say that after these 2 weeks a well deserved week off is on the cards,but if you want to keep at it then start the whole thing over again remember up the weights.

Cardio is vital for every workout program so make sure to include this.Unless your a serious hardgainer who should still atleast make way for 20min run each week.

Weight Training supplements

For those of you that are curious about what supplements to use and what they do read on to discover what works and when to use it.

Protein: NOT weight gainers, mass builders, MRPs, but good old simple protein. It doesn’t have to be “top of the line” either, just clean and free of sugars. If you want a weight gainer, a mass builder, a post W/O shake...protein is your foundation. You can add back calories, carbs, and fats, but in many of today’s products you can not take them away! An example would be most mass market weight gainers. Some have excellent protein sources, but they follow on the label right after fructose and maltodextrin. You’d be so far ahead of those products to take your protein powder and add, peanut butter, fruit, flax oil, cream or whole milk (individualistic), etc and make your own, w/o all of the SUGARS.




Note: The so-called Nighttime proteins are nothing more than casein. You can achieve the same thing with milk, calcium casseinate...even the addition of fat and fiber to a “fast burning” anabolic protein such as whey, will make it digest slower and become anti-catabolic. The science behind “nighttime” proteins is based upon the amino L-leucine which stays in your system for 7 hours as opposed to 3-4 hours with the other aminos.



Creatine: Once you have been lifting 12 weeks or more...and your connective tissue is up to speed (to avoid injury from rapid strength increases), Creatine is the single most ergonomic aid next to protein. While it occurs naturally in meat and fish, supplementation with creatine allows for phenomenal progress, both in lean body mass and strength. There are no studies, or supported incidents of cancer, fat deposits on the liver or kidney damage. Even the occurrence of calf and hamstring cramping of elite athletes in hot humid weather has been dispelled as “normally occurring, even in those NOT on creatine.” Poor grades of creatine, with chemical by-product residue, will cause the traditional gastro-intestinal upset.



Glutamine: We only suggest glutamine to enhance recovery. If you are excessively sore, tired, and are unable to train several days in a row, glutamine can change your world! On top of the cell volumizing,

anti-inflammatory effects, glutamine can also help repair and soothe “gut problems” and reduce sugar cravings.



Antioxidants or Multi-Vitamins: When we exercise, we create additional “oxidative free-radical damage.” I can’t stress the importance of additional vitamins, especially the antioxidants Vitamins C and E. While we derive many of our vitamins and minerals from our food, hard training athletes invariably benefit from supplementation. It is visible not only in increase recovery ability, but also in the athlete’s capability to push the envelope day after day, without compromising their immune system.



Note: ALA, alpha lipoic acid, enhances antioxidant uptake and increases insulin sensitivity, definitely a supplement to consider.



These are the “essentials”, there are many more, but those are the basics. I could elaborate on Chromium, CLA, Liver tabs, Aminos, etc, at another time. If this article were titled “Keep it Simple”, we would stop here. There is a short list of things that work but are not cost effective (such as ZMA, CoQ10, and HMB). Also there are supps that prevent or reverse certain conditions associated with training (such as Glucosamine Sulfate, MSM, EFAs, arnica and more), but are not within the scope of this brief article.

As for where to get your supplements from you can see plenty of reputable supplemt for sale adds on this page.Just make sure you know what your buying and dont waste your m oney but in the mean time why not check out some of the offers.

Weight Training MMA-Nutrition

Performance nutrition is important to an athlete for four major reasons. First, you need the proper fuel to sustain your performance out in the ring or on the mat. Second, the correct fuel will also help you to build quality muscle and prevent injury. Third, eating correctly will minimize body fat levels, which will allow you to be faster and improve your endurance. Fourth, following proper nutrition habits will prevent future health risks, lengthen your career, and lead to increased self-esteem.

Lets cover the basics first.
1.Drink plenty of water the average person should consume at least 2 litres of water a day.Thats on a rest day for workout days you probably want to hit double that.Remember though that fruits and vegetables can account for some of this.

2.Cut the suger and saturated fat.These come from all those nice tasting treats we all love so much.The odd treat aint going to kill your goals so long as you train hard and you keep it to once a week.

3.Your diet should be made up of lean protiens,complex carbs and essential fats.

4.Fat will not make you fat.Over eating and doing nothing will make you fat.

5.Pick a goal and stick to it.If you want to pack on some serious pounds then you got to eat more calories than you burn a day all comming from the three main groups mentioned before.If your wanting to get lean then you got to eat less than you burn.

Heres an example of a daily meal plan for someone looking to add some size.

meal 1-oats,milk,10x egg whites,5x toast,multivitamin

meal 2-protien shake,handfull of nuts,banana

meal 3-3oz chicken breast,broccli,potatoes

meal 4-protien shake,handfull of nuts,banana

meal 5-3oz chicken breast,broccli,potatoes

meal 6-steak or tuna

meal 7-protien shake before bed

Try to keep 2-3 hours between meals to keep your metabolism burning.That should keep storing fat to a minimum and remember to train hard.

Heres an example of a cutting diet.

meal 1-low fat yogurt,banana,cup of coffee

meal 2-protien shake,handfull of nuts,apple

meal 3-tuna & potatoe salad

meal 4-protien shake

meal 5-3oz chicken breast,broccli,potatoes

meal 6-10x egg whites

Keep meals small and eat often is the goal.This will stop you from feeling hungry.So long as you stick to your diet and focus on cardio conditioning then its just a matter of time before you see major changes.See this link for some tips on how the worlds toughest athletes get into fighting condition http://musclenowfatlater.blogspot.com

natural testosterone boost-20 rep squat

Considered to be one of the best workouts for increasing anabolic hormones such as testosterone naturally.The 20 rep squat is a must for those of us that suffer from poor muscle building genes as it vastly improves the bodies ability to release testosterone and to produce more of it the natural way.

Before I start this program must be backed up with a muscle building diet and you must have the motivation to do the work.Trust me its hard just remember mind over matter and get it done!!!

Now this program is exactly as titled 20 rep squat.So you will be doing 20 reps nothing less for you slackers out there and there are slackers.To do this you will have to lower the weight however to a weight were you can do say 12reps so the last 8 are going to give you hell.

1.Warm up light jog 5 minutes then light stretch main leg muscle groups.

2.load up the bar and prepare for pain.

Now once done you will have more strength as your testosterone will have shot through the roof so nows the time to fire in some more exercises.Some choose to take a minute and then up the weights on the bar and continue with squats others choose to move on to working other bodyparts.Personally at the moment i do circuits starting with the squats on to barbell rows on to lateral raises then shoulder press to finish each done for a minute with 30 seconds rest in between.This workout is for conditioning if you want to build muscle then once you have done your 20 rep squat lower the reps and up the weight aim for 8-10 reps with good form.

Remember your workout should be completed fairly quick aim for 45mins to an hour some finish quicker than that.A guy at my gym is sometimes in the gym for 20-30 minutes and that guys huge.

Next i will go into diet what you should eat and when you should eat it.