BEAUTY KLINIC

Aerobics (long, steady state sub-maximal cardio) aren′t smashing for various health or fat loss related benefits. I’ve already done a post on why aerobic’s inefficient for fat loss. In addition, I look into the health benefits of interval training against steady-state aerobics in my interval training for fat loss article.

Though I should admit aerobic exercise has its place. It can be a beneficial tool in getting rid of stubborn body fat in the areas males get it most (the abs) and females (butt, hips and thighs) But only if you do it on one of these two occasions (and I’ll explain why as well!):

Time #1 You Should Do Aerobics: After Interval Training

To start with, let’s look at what intervals and aerobics do in your body

Steady state go after heart rate cardio (aerobics). Utilizes fat for energy, but the problem is it takes a long time to exercise for the body to start making use of fat as energy for this kind of cardio.

Above average intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn′t use those fatty acids for energy, which means they get redeposited into the fat cells.

Here’s how you obtain the both of best worlds:

1. Execute your 12 minutes or less of interval training

2. Hang about 5 minutes

3. Do 20 (maximum 30) minutes of steady state cardio (aerobics)

When you do it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you’re guaranteed to be burning fat as fuel when you do your aerobics! Neat huh?

Time #2 You Should Do Aerobics: After Weight Lifting

Intense weight lifting is very similar to Hight Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.

I recommend 20-30 mins of low-medium intensity steady state cardio after weight lifting.

Why You Must Know This

CNS overload: If you’re lifting weightily, concentrating on strength, doing low reps with heavy weights 3x per week, you’re working your central nervous system to improve your strength (for the most part). Interval training on your “off” days may be a burden for some people, steady state aerobics after weights is a good alternative if that’s you.

Stubborn fat: If you’re already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds.

My past article on eating clean sums up simple nutrition guidelines for you. Then again, I got an email from a vegetarian in need of some tips.

Protein is certainly one of the most essential “macro nutrients” you need to build muscle and to help you pull through from your strength training. Nearly all experts suggest no less than 1g per pound of bodyweight each day.

But most of the opinion for getting protein involves consuming stuff vegetarians and vegans can’t - if that describes you, read this article for muscle building nutrition advice for vegetarians and vegans…

In What Way Vegetarians & Vegans Eat?

Nearly everyone consume a lot of vegetables, legumes, fruits, tofu and soy. Several kinds eat eggs & dairy products too. But no animal flesh (meat, fish or poultry).

* Lacto-ovo Vegetarians. Does not eat beef, pork, poultry, fish, shellfish or animal flesh of any kind, consumes only dairy and egg products.

* Lacto Vegetarians. Eat dairy products such as milk, cheese, yogurt, butter, cream, except eggs.

* Ovo Vegetarians. Eat eggs, but no dairy and no animal flesh.

* Vegans. Does not use or consume animal products of any kind.

Problems You’ll Run Into With Vegeterianism & Veganism.

Vegetables and fruits are great for vitamins, minerals and fiber. Green vegetables are also good since they boost your alkalinity levels and stabilize acidic foods like meat. Here’s a few “problems” you’ll run into eating like this though:

* Allergic reactions - if all you eat is dairy and eggs you for protein, then you can run into lactose intolerance, acne, or other allergic reactions from all the dairy food

* Low Testosterone - meats, eggs, and dairy have saturated fat and cholesterol which increase testosterone. If your T levels are low you’ll have less muscle, less strength, less energy, lagging libido, higher body fat, and less of an “ambition”

Excellent Sources of Protein for Vegeterians & Vegans

If you’re lacto and/or ovo it’s trouble-free. Just don’t eat meat and follow my other eating healthy rules to get your protein: cheese, milk, whey protein, eggs, and all that. If you’re vegan, there’s several fresh sources of protein:

* Beans. Black, garbanzo, hummus, kidney, fava, winged, mungo, lima

* Legumes. Lentils, peas, cow peas, chick pea, snow peas

* Whole Grains. Brown rice, oats, quinoa, granola, breads

* Protein Powder. Hemp protein, soy protein, rice protein …

* Milk. Almond milk, coconut milk, plant milk, rice milk, soy milk …

* Soy. Soy beans, tofu, soy cheese, deli-style soy meats, soy milk,

* Nuts. Walnuts, almonds, pistachio, cashew, peanuts, peanut butter

* Seeds. Flax, hemp, pumpkin, sesame …

I’ve been working out since I was 5 years old through martial arts. Plus I started doing hard-core strength and conditioning routines since I was 12. Thus, keeping in shape wasn’t really a problem.

But I meet people who don’t look the way they want, and every time they open their mouth, it’s like hearing the same stories over and over again. That’s why I am writing this post, if you are

* A lean guy who has trouble building muscle mass…

* Overweight and think you can’t go on a diet…

* “skinny fat” where you have no beefiness, but you’re just lean…

Therefore, I can verify that you are this way because of one of these 5 things:

First Reason: You Lack Specialized Knowledge

* You don’t know how to build strength.

* You don’t know how to lose fat.

* You don’t know how to eat clean

* You don’t know how to cook, so you only eat fast food and food out of a box.

* You don’t know which training program is the finest.

Knowledge is always the first step. The first thing you need to realize is how your body works, how proper nutrition and exercise changes the animal - then you discover how to make it do what you want it to do. In your case: change your physique for the better-build muscle and lose fat.

That’s why you’re here. I will give you the knowledge you need. But it’s up to you to apply it. Knowledge is NOT power, only APPLIED knowledge is power.

Second Reason: You Are Lazy

* You know how to build muscle yet you don’t want to get going.

* You know how to build strength, yet you think it’s “tiring”.

* You know how to burn fat, but you make excuses like “I don’t have the time!”

* You know how to eat healthy, but it’s easier to eat snack food and microwave box food

I’m a big fan of being what I call unrealistically lazy. That is to say, I look for the very best ways (specialized knowledge) to achieve the extreme results in the minimum time. Thus, I get in, get it done, and stop. You should be WORTHY of the right to be lazy.

You can read every book on the planet about building muscle and losing weight, but if you never make a start on working out and eating healthy then you’ll never achieve ANY results. You have to do something. Don’t be afraid of failure, the most successful people realize that their whole life is one big mistake!

Reason #3: You Accept Yourself As “Skinny″ or “Fat” or “Not Muscular”

* You think of yourself as “skinny, fat or not muscular” rather than as what you want to be

* It doesn’t bother you extremely that you’re this way any longer

* if you actually cared enough, if it concerned you enough, you’d change

* You’re COMFORTABLE with your appearance.

Being fat or out of shape is considered normal these days. It wasn’t always like this. We used to be hunters and if you weren’t in shape-you were dead-end of story. During the industrial age everyone survived on hard physical labor, everyone was in shape and athletic.

You were considered “sickly″ if you were skinny and not muscular or ridiculed for being fat. You shouldn’t feel bad about yourself but don’t just say “this is just the way I am”. You can become whatever you want to become and achieve things you never thought you could achieve if you’re sick and tired of your current situation and want to change bad enough.

Fourth Reason: You Believe Gaining Muscle and Burning Fat is difficult

* You accept terms like “hardgainer” and relate them to you

* You don’t get results in 2 weeks, so you quit

* You read books and magazines that talk about “battling the bulge” like it’s hard

Building muscle isn’t all that tough. If you’ve always been thin, try to get strong. Your body SHOULD adapt by building muscle to help you get stronger. It’s the way your body works.

Losing fat isn’t hard either. You eat clean and you stay active. Anyone who says they can’t find 12 minutes a day 3x per week to lose fat is lying to themselves.

Fifth Reason: You Are Not Persevering Enough

* You haven’t said “come rain or shine”

* You haven’t advised yourself “failure is not an option”

* You haven’t made up your mind yet that “this is the year I get this sh*t handled!”

The truth is: You can build muscle, burn fat, and reshape your body using just about ANY exercise routine and nutritional program. That’s the reason why there’s so many of them out there. The key to success (ANY success) boils down to 2 things:

2. Make a decision that you’re going to go for it and

2. F*cking Do it NO MATTER WHAT

I used to train with methods I wouldn’t use now. They′re not “proper” but it WORKED because I refused to take failure as an option. If you too develop the “do or die” attitude, you can achieve anything.

I will give you the know-how - or you can get the drift somewhere. I like to believe that I have the fastest, really intelligent, highly effective means to execute it - yet you can obtain the knowledge you need from any person. In addition, you don’t need to be all that “positive” in your thinking. Simply make a decision and find a way to get it done.

If you want to look more “toned″ more muscular and more “ripped″ every day then read this article.

People (women predominantly) state that they want to be more “toned″. In short, they don′t necessarily want to build more muscle mass, but then they want the muscle that already have to look more in shape, toned, and defined.

How most people screw up attempting to get “toned″

Most people totally screw this up. They try to get toned by “going for the burn″ when working out. They do this because

1. Someone told them heavy weights make you bulky…

2. Their muscles feel and look toned after they “Feel the burn″ when working out with high reps.

Here’s why you shouldn′t “go for the burn″ when working out if you want to get toned

The Burn is Lactic Acid.

The reason you feel hard during and after the ‘burn′ is the same reason a corpse is stiff. Your muscle fibers are similar to mouse traps-they go off by themselves, but need energy to be reset to contract again. A dead body is out of ATP, the energy compound that relaxes the muscles, that’s why their muscles are permanently tightened.

An extreme rep exercise session weakens ATP in your muscle and leads to a brief hardness very much like what happens to a dead body. But you probably don′t want to be dead, and yet you still want to be toned. The solution?

Real Muscle Tone = Tension

To get lasting tone, you need to exercise your nervous system to keep your muscles half flexed when you are calm. This is what muscle tone is-residual tension in a relaxed muscle! The kind of tension that comes from neurological activity, and not energy fatigue.

Increased muscle tone is not a physical change of your muscle. It is the result of the nervous system being more on the ball. It keeps the muscles somewhat contracted the whole time.

Strength = Tension = Tone

Strength and tone training is the same thing. If you learn to produce tension to achieve strength, instead of building more muscle, then the stronger you are, the harder you will be. This means you need to concentrate on strength training to get that the body of your dreams. Max tension - max strength.

For Females

* Want buns of steel? Intense, high-tension deadlifts work your butt WAY more than butt squeezes, ‘fire hydrants′, or similar silly moves popular in ‘muscle sculpting′ classes

* Sculpt abs of steel? Intense, high-tension deadlifts, squats, overhead presses, ab wheel routines, planks, and the like force your abs to produce high tension

* Want muscular, sleek, sexy hips and thighs? Deadlifts, squats, and other full body movements done with high tension, heavy weights are the ticket.

For males:

* Want a Strong Chest and Massive-looking Shoulders? Intense, High Tension Overhead Presses and Bench Presses will get you there

* Want a barnyard back? Weight Pullups and Bent over Rows to build those lats

* Ripped Abs? Squats, Deads, Overhead Squats, Overhead presses, Ab Wheels and planks like the ladies

* Heavy presses and other overhead work are great if you want sculpt massive arms.

You Can Strength Train and Not “Get Hulking″

Here’s how you strength train without getting bulky: keep the number of repetitions at a low level. Then you will get stronger, harder, and more toned without getting any bigger. Keep the total number of reps short for every workout. A general rule is 10 reps or less. So two heavy sets of 5 would work with the major exercises.

If you desire to build bigger, more robust muscles: Lift extra volume during your training. Keep the reps low though so you′re still able to lift with maximum tension and build more strength. 5 sets x 5 reps as an example for every major exercise.

So there you go. If you want to get maximum hard-body results and a lean chiseled abs, then you have to build strength.

Strength training is such an incredible accomplishment. When you come right down to it, nobody is really making use of their muscles to the maximum. Since every man is only capable of firing on “4 cylinders” but then they act as if with a “V8 engine″ (their muscular structure).

And for safety measures, your body truly keeps you from utilizing the entire strength of your muscles. For the most part, your strength does not go above 30% of your tendon structural strength. Let’s say, when people are electricuted their muscles tighten a lot so hard to the extent that they even crack their bone structures.

That said, you can become MUCH stronger by learning how to “fire″ more of your muscles and get them to contract harder and with more tension. if you follow these three rules for maximum strength training:

Rule #1: Focus On A Few Full Body Exercises

If you want your entire body to be on top form, just give attention to a limited full body exercises. Therefore, you should do it all as one unit. As well as you will find ideal hormone stimulation by training your whole body by way of this. Squats, Deadlifts, Overhead Press, and the Bench Press are perfect.

Second Rule: Give Attention To High Resistance

To build strength your lifts must be done with high resistance. This is done by lifting heavy weights (or doing bodyweight exercises with unfavorable weight distribution and poor leverage) and by maximally contracting (tensing) your muscles as you lift.

The idea is to recruit more muscle fibers by:

1. Tightening up every muscle as firmly as possible during the course of the workout and…

2. At the same time sustaining high tension lifting the weight as rapid as possible.

Rule No. 3: Give Attention To Multiple Sets of Low Reps

Because strength is a skill you can’t practice “sloppily”. Practice doesn’t make perfect, perfect practice makes perfect. So you must practice being strong. Each rep must be done as perfectly as possible (according to the above guidelines). Keep the reps low so you can stay mentally focused. Also, this will keep you from getting fatigued and getting sloppy. Avoid muscle failure.

Therefore, lift heavy things as possible. While keeping fresh as possible.