When it comes to building muscle and losing fat, beginners have it easy. The reason is they're so unfit, anything will get them results. It's the newbie effect. The newbie effect: beginners regain their normal condition quickly.
Beginners usually shape up to normally fit conditions, gaining about 5-15 pounds of muscle while losing up to the same amount of fat in about two months. Women will gain 2-5 pounds of muscle while losing 5-15 pounds of fat in the same amount of time.
These results will be produced no matter what type of training program they follow: all they're doing is getting back into normal shape. This is the reason why all the training programs cover at least two months of training. In addition, that's also the reason that people come to a stop after two months. The newbie effect has worn off, and the training is poorly designed to support exercise after it has gone past the newbie effect.
If you've had the same experience of "hitting a wall", this book will help you "break it down". This novel will revolve around the 3 keys to building muscle, losing fat, and just feeling and looking great. They're time-tested, come from my 7 years of experience in fitness and weight-training research.
If your goal is to gain muscle, you've got to realize one thing: you want to gain weight. To gain weight, you need to eat more calories than you spend. Building a pound of muscle requires enormous amounts of calories. Where will you get those calories from? From food.
Picture this: you want to build a house. What will you need? Bricks, mortar, wood, and a whole lot of other materials. The bigger the house, the more materials, right? It's the same for your body, except his material is food.
Simply put, the more you eat, the faster you build muscle. There's only one problem: you've got to find the sweet spot where you eat enough to fuel muscle growth, but not so much that you're also putting on fat.
For example, say Bob's weight (180 lbs) is stable at 2,000 calories per day (three big meals plus a snack). Bob wants to look good naked, so he starts training. After two months, he's gained 10 lbs of muscle and lost 10 lbs of fat: he still weights 180 lbs, but he looks reasonably better. He trains another month and gets no results: still 180 lbs, not any more muscular.
Bob gets some advice and understands he needs to eat some more to gain more muscle. So, he eats about 2,200 calories per day and his weight increases, with lots of muscle and barely any fat. Bob is very happy with his results.
However, Bob isn't satisfied. He wants even more muscle. So, he starts eating even more, increasing his caloric intake to 2400 per day. After a few weeks, Bob discovers he's not gaining muscle any more than before, and even worse, he's beginning to put on some fat. Bob decides to go back to his old 2200 calorie diet and it works just like before.
What is the point of this story? You need to find your own balance to optimize your training to a point where your exercise and diet regimen produces muscle without adding on fat. Too little and you won't build anything; too much and you'll start putting on fat. It's a balance that each individual has to figure out for themselves, as everybody's body is different.
Try this:
1) Weigh yourself every other day for a month on a body fat measuring scale.
2) Track if you're gaining weight, and if yes, see if your body fat percentage is increasing. If it is, cut back and consume less calories. If it's not, you have found your balance!
If you're not gaining weight, eat another small meal daily. This can be before or after a workout. Keep tracking your weight until you find a sweet spot.
If you're not gaining weight, add more small meals every day until you are gaining weight in the form of muscle.
Carl Juneau teaches a special combination of the best abs exercises and proven superior cardio that gets you six pack abs in less than 15 minutes per day. Visit his website to discover how to get six pack abs fast.
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