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Whether you are overweight and trying to get back into shape, or a high-level athlete trying to gain that extra edge, Maximus Body offers up thousands of once-secret ways to burn fat, add lean muscle, reveal a shredded 8-pack, and build mind-bending physical fitness. The popularity of bodybuilding is at an all-time high, and the sport is continuing to grow.

But seasoned competitors and beginners often have questions about how to look their best on show day. Written by expert bodybuilding coaches Peter Fitschen and Cliff Wilson, Bodybuilding: The Complete Contest Preparation Handbook will guide you through every step of the process to select a competition, prepare for the contest, and make the transition to the off-season. With no other book like it on the market, Bodybuilding offers you scientifically supported and experience-based guidelines to help you have your best show ever.

Bodybuilding takes the guesswork out of preparing for a contest and answers common questions such as these: How do I choose the competition and division that are right for me? What mandatory poses do I need to learn for my competition? What is the best workout to do during contest prep? What should I do if I start to spill over during peak week?

How long is too long to maintain stage-lean levels of body fat? The authors have created an easily accessible handbook that guides you step by step. The chapters begin with a background of the sport, followed by a discussion of the competitive division options for both men and women. The next chapters will help you through the process of obtaining a stage-ready physique with an evidence-based approach that combines scientific literature with practical experience.

These chapters discuss important topics such as nutrition, training, and preparation timing. The next chapters address posing, peak week, tanning, and a number of other topics that will help you bring your most polished physique to the stage. More than 60 full-color photos show body types for each division and each mandatory pose, offering a visual guide to the proper positions for each pose.

You will also find information on how to handle the transition to the off-season. With unparalleled detail, Bodybuilding is your go-to guide for bodybuilding success! CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. A sense of fatigue dogs the fitness world. Many of the new programs that are tagged as groundbreaking are actually recycled ideas.

Eric Goodman, a brilliant and dynamic young chiropractor, teams up with Peter Park, one of the top trainers in the United States, to radically redefine the core--shifting the focus from the front of the body to the back. Their groundbreaking approach works to strengthen the lower back and the full posterior chain and correct poor movement patterns by addressing mechanical imbalances and weaknesses.

Yet that message is still lost on many women who fear that weight lifting will make them bulky, turn their skin green, and give them Incredible Hulk muscles like their boyfriends'. Women have more options than step aerobics or running on a treadmill to shed pounds: They can weight-train in a very specific manner designed to make the most of a woman's unique physiology. Lift to Get Lean is the first beginner's guide to strength training from Women's Health that is written specifically for women by a woman.

Holly Perkins is a certified strength and conditioning specialist CSCS who has been teaching the fat-burning secrets of weight training exclusively to women for more than 20 years. Perkins doesn't follow men's rules when it comes to building muscle. Her Lift to Get Lean delivers a three-step system: Technique, Movement Speed, and the Last 2 Reps Rule, which make all the difference in developing the kind of strong, lean, and sexy body women want.

Perkins offers four different day training programs that efficiently build functional strength along with leaner legs, stronger arms, and a sexier butt. One of the most versatile and effective forms of equipment, dumbbells have long been part of the training formula for building strength and power and toning the entire body. Now in Dumbbell Training, Second Edition, former NSCA Collegiate Strength and Conditioning Coach of the Year Allen Hedrick describes how to use dumbbells as a primary mode of training and shows how dumbbells can be an excellent alternative to traditional barbell workouts for just about anyone.

Whether you are an athlete wanting to improve your sport performance or a fitness enthusiast wanting to improve upon your current exercise regime, you can use dumbbells to achieve your goals related to fitness, weight loss, increased muscle mass, or improved athletic performance. Hedrick, the former strength and conditioning coach at the United States Olympic Training Center, guides you through proven exercises and programs based on more than 25 years of experience working with athletes.

The book is loaded with more than exercises targeting the core, upper body, lower body, and total body. Exercises feature a variety of variations and are supplemented with photos and concisely written exercise descriptions, making it easy to understand each exercise and implement it on your own. Did You Know? Fitness-oriented plans will help you with fat loss, general fitness, hypertrophy, and strength, while athletes will find plans for increasing power, speed, agility, and balance in eight popular sports: cycling, ice hockey, skiing, soccer, speed skating, swimming, track and field, and wrestling.

If you train with dumbbells, or are interested in starting a dumbbell training program, Dumbbell Training will put you on the path to a refined physique or improved performance. Renowned fitness and health researcher Ellington Darden teaches you how to burn fat and keep it off using the science of thermodynamics. Exercise researcher and author Ellington Darden has studied exercise and fat loss for more than 40 years.

His most recent program combines his previous findings on fat loss and muscle gain with new research on the principles of thermodynamics and heat transfer for a 6- or week plan that will eliminate belly bloat, destroy flab, and stoke metabolism. Integrating his many years of research, the program has had more than 1, participants who shed an average of The program consists of four main components—a descending-calorie eating plan; strength-training workouts; superhydration of the body; and rest, inactivity, and rejuvenating sleep.

Building good core strength is key to fitness, helping to improve mobility, correcting poor posture, and reducing the risk of injury. Featuring more than exercises and a range of specially commissioned programs designed for a wide range of activities, sports, and goals, The Complete Core Strength offers everything you need to get the very best results from your workouts. While it may seem impossible to imagine, LL Cool J didn't always have a diesel body—he chiseled it the old-fashioned way, with hard work and discipline.

Together with his longtime trainer, Dave "Scooter" Honig, LL developed a revolutionary workout system that not only burns away body fat for good but also built the amazing muscle and flawless physique you see in every one of his latest music videos. In LL Cool J's Platinum Workout, LL let you in on the secrets of his transformation with his uniquely creative, yet no-nonsense regimen—enlivened with humor and sheer force of personality—he will inspire you to enjoy working out as never before, while building a body you never thought possible.

LL Cool J and Scooter Honig blend standard free-weight lifts, plyometrics, fighters' moves, calisthenics, endurance training, and much more to create what they call their "combination platter"—a highly effective, dynamic, and diversified total-body workout. Jam-packed with photos of LL demonstrating exercises and complete with meal plans and recipes that will fuel your workouts while promoting fat loss, LL Cool J's Platinum Workout will transform your body and the way you think about exercise—for life. Learn the secrets to obtaining Bruce Lee's astounding physique with this insightful martial arts training book.

The Art of Expressing the Human Body, a title coined by Bruce Lee himself to describe his approach to martial arts, documents the techniques he used so effectively to perfect his body for superior health and muscularity. Beyond his martial arts and acting abilities, Lee's physical appearance and strength were truly astounding. He achieved this through an intensive and ever-evolving conditioning regime that is being revealed for the first time in this book. Drawing on Lee's own notes, letters, diaries and training logs, Bruce Lee historian John Little presents the full extent of Lee's unique training methods including nutrition, aerobics, isometrics, stretching and weight training.

In addition to serving as a record of Bruce Lee's own training, The Art of Expressing the Human Body, with its easy-to-understand and simple-to-follow training routines, is a valuable source book for those who seek dramatic improvement in their health, conditioning, physical fitness, and appearance. Achieve new levels of fitness in just minutes a day with high intensity interval training HIIT workouts A long-time favorite of athletes looking to reach their peak and stay competitive, high intensity interval training HIIT burns body fat with more efficiency than any other method.

By pushing your body close to its exercise limits for very brief periods, HIIT achieves real results in improving both cardiovascular and respiratory functions. Requiring less time than any other method of fitness, tabata, a form of HIIT, is now acknowledged to be the single most advantageous form of exercise for any number of fitness goals. Tabata lets you push your body to its physical limits—getting the results you want while avoiding stress-based injuries and unwanted setbacks.

Requiring little to no equipment, tabata is as affordable as it is effective. The Tabata Workout Handbook lets you tailor the intensity of your workout to your starting ability. And since each movement only takes 4 minutes to complete, tabata is perfect for any schedule! Stretching Anatomy: Edition 2 Arnold G. See inside every stretch as you increase flexibility and improve muscular strength. Expanded, enhanced, and updated, the best-selling Stretching Anatomy returns to show you how to increase range of motion, supplement training, enhance recovery, and maximize efficiency of movement.

Finally, a research-based book that covers all facets of optimizing the development of muscle and strength. The latest and greatest in getting fit and staying that way! Achieve motivation and social support from social networking sites such as Twitter and Facebook Take advantage of digital resources such as e-exercising programs, video instructors, digital training systems, apps, and more Gives you the latest tips and methods to test your own fitness level, set realistic goals, stick with your program, and get great results Shows you how to spot where fat is sneaking into your diet Get the most out of high-tech exercise machines and equipment, plus tips for using dumbbells or a simple jump rope to achieve results Offers step-by-step instructions on creating a home gym on a budget Featuring all-new informative fitness photos and illustrations, this revised edition of Fitness For Dummies is all you need to get on track to a healthy new body!

Once the secret fitness weapon of professional dancers, athletes, and movie stars, Pilates is sweeping the country with a vengeance. Combining elements of yoga, dance, gymnastics, and boxing, along with many original movements, Pilates exercises build muscle tone, improve flexibility and balance, lengthen the spine, increase body awareness, and repair past injuries. They also like having the flat tummies, tight buns, and long lean thighs of a dancer. Top Pilates trainer Ellie Herman shows you how to use eight basic Pi lates principles to get the most out of your mat-based routines and: Look and feel better than ever Get stronger, more flexible, in control and less prone to injury Target and tone problem areas Get movie star abs, buns, thighs and arms Repair chronic stress and sports injuries Calmly, clearly, and with quirky good humor, Ellie explores the origins and basic philosophy of the Pilates method, and helps you set realistic fitness goals and custom-tailor a program.

She also covers: Basic, intermediate , and advanced mat exercises Using Pilates exercise equipment and accessories Targeting specific areas including the stomach, back, thighs, and chest Pilates for the pregnant and recently pregnant body Using Pilates to heal injuries, reform posture Ten simple ways to incorporate Pilates into your everyday life Combining Pilates with other forms of exercise, including yoga, swimming, aerobics, and more Why let the rich and famous have all the fun?

Men's Health Huge in a Hurry will add inches to your muscles and increase your strength, with noticeable results quickly, no matter how long you've been lifting. Author Chad Waterbury offers the most current neuromuscular science to debunk the fitness myths and conventional wisdom that may be wreaking havoc on your workouts and inhibiting your gains. Forget lifting moderate weights slowly for lots and lots of sets and reps. The best way to get huge in a hurry is to use heavy weights and lift them quickly for fewer repetitions.

Waterbury's groundbreaking programs will enable you to: - Add Mass and size. Gain as much as 16 pounds of muscle in 16 weeks--and add 1 full inch of upper arm circumference in half that time! Even seasoned lifters can realize a 5 percent increase in strength in the first few weeks. And in 12 weeks, you can boost your overall strength by up to 38 percent. Increase your one-rep max in your core lifts by as much as 30 percent. Burn off up to 10 pounds of body fat, losing up to 2 pounds of fat per week.

With Men's Health Huge in a Hurry, you'll not only get bigger faster, you'll do it with less time wasted in the gym and with less post workout pain and a much lower injury risk. Sculpt your body like a mixed martial arts athlete with 60 exercises and 20 routines. A complete reference guide, The HIIT Bible explains everything you need to know about the exercise method that delivers big results — fast. Read about its many benefits and gain expert advice on how to use HIIT to get fit, look toned and feel fantastic. Accessible, practical and written by a globally recognised fitness authority, it features masses of tried and tested high intensity exercises and moves, each accompanied by easy-to- follow photos and instructions.

It contains descriptions and photographs of nearly of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year round martial arts-specific weight training programs guaranteed to improve your performance and get you results. Would you like to have a world-class coach helping you every day? Who Is This Book For? Graham holds your hand and guides you along a journey into healthful living.

The all-in-one guide to building strength and toning up! Guided instructional videos, community, and expert support for this book available at GetFitNow. Experts agree the fastest and most effective way to build strength and enhance muscle tone is to lift weights. Written by top strength training professionals and created specifically for women, Strength Training Bible for Women is the comprehensive, easy-to-understand guide to mastering the basics of weight lifting and barbell training.

Divided by fitness levels, Strength Training Bible for Women shows you how to craft powerful workouts that are tailored to your unique goals. Designed to minimize risk and maximize results, the Strength Training Bible for Women program combines the best elements of strength training and weight lifting in a program you can do at home or in the gym. The Ultimate Guide to Weight Training for Bowling is the most comprehensive and uptodate bowlingspecific training guide in the world today.

This book features yearround bowlingspecific weighttraining programs guaranteed to improve your performance and get you results. No other bowling book to date has been so well designed, so easy to use, and so committed to weight training. This book will have you increasing your average by focusing on the endurance, strength, and flexibility needed most by bowlers. By following this guide you will get more speed on your rolls, more pin action, and overall higher scores and success on the lanes. Rob Price is a first class certified personal trainer and a former fitness consultant at the University of Wisconsin.

He is a national weight lifting champion and state bench press record holder who has been featured in newspapers and magazines all over the world, including the USA Today, for his sportstraining expertise. In addition to being an internationally recognized fitness expert, Rob also holds a Juris Doctorate from The Ohio State University where he was honored as one of ten Moritz Scholars. More than 50 exercises and full-color photos guide readers through the best ways to obtain a tight six-pack.

Throughout the exercises informative tips and fast facts are included to ensure that each routine is executed in the safest and most effective manner possible. This book features year round soccer-specific weight training programs guaranteed to improve your performance and get you results. This Keto Fitness book is divided into three sections. You will also learn: A The benefits and side effects of the ketogenic diet. B How to adjust your ketogenic diet schedule around your exercise schedule.

C How the ketogenic diet and intermittent fasting can together enhance fat loss. You will also learn: A The type of workouts, exercises and daily training the Ancient Greeks performed every day. This book has helped thousands of women build their best bodies ever. And in this book you re going to learn something most guys will never know.

Here are just a few of the things you're going to discover in this book: - The 10 biggest fat loss and muscle-building myths and mistakes that keep women overweight, weak, and frustrated. Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Franco Columbu, internationally known bodybuilding champion, has written a book that provides a commonsense approach to this much-misunderstood sport.

He discusses in detail such diverse aspects as nutrition, attitude, and actual physique-contest preparation, along with complete bodybuilding programs at beginning, intermediate, and advanced levels. Men everywhere want to improve their health and fitness--and their bodies. This new series of books, Men's Health Best, addresses all aspects of a man's physical fitness, from building core strength to managing sports injuries.

Authoritative, affordable, handsomely produced and extensively illustrated, these page books are the perfect guide to achieving strength, fitness, and well-being. It includes all the exercises you need for whole-body fitness and maximum flexibility and explains the exact benefits of each one. Packed with cutting-edge training programs that are backed by scientific research and proven by professional trainers and athletes, this workbook provides the very best fat-burning workouts. Containing numerous fitness regimens, this book provides the step-by-step instructions necessary to effectively shed fat and to get into optimal shape.

In addition, this collection buttresses the workouts with comprehensive meal plans that ensure readers maximize fat loss while also increasing energy levels and maintaining overall health. B How to develop tremendous resilience to push yourself beyond your self-limitations. D How to powerfully improve your self-image and self-esteem.

The second book, Bodybuilding, will teach you: A How to a build a well-proportioned, athletic body like the Ancient Greek Gods. B The type of workouts, exercises and daily training the Ancient Greeks performed. The third book, Intermittent Fasting, will teach you: A The best intermittent fasting schedules and methods for burning the most fat. B Highly effective tips and strategies for permanent weight loss. D How to become extremely disciplined with your eating habits.

The fifth book, Body Weight Training, will teach you: A Challenging workout routines for undergoing a week body transformation using calisthenics. B Mental clarity for making tough decisions under pressure. C Intuition for learning to trust your gut. D Razor sharp concentration for staying focused on your goals.

E Leadership ability for leading yourself and others. D The importance of compound exercises for getting stronger such as the squat and deadlift. You will also learn: A Beginner, intermediate and advanced body weight exercises. B Various workout routines for a 12 week body transformation using body weight exercises. C The importance of doing body weight exercises as well as why everyone should do them. One of the nation's elite strength and conditioning coaches presents a unique training program designed to help men achieve functional strength and muscular balance throughout their bodies For decades, the conventional measure of an individual's strength was the amount of weight he could bench press.

Now, that measure is being challenged by expert trainers like Robert dos Remedios who argue that the variety of movement patterns used in functional training is the real key to getting bigger, stronger, and more powerful. In Men's Health Power Training, this acclaimed collegiate strength and conditioning coach describes in detail the methods he has used to develop hundreds of Division I scholarship athletes, including several current NFL players.

B The benefits and side effects of the ketogenic diet.


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  2. CARDIO SUCKS! The Simple Science of Burning Fat Fast and Getting In Shape by Michael Matthews?
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C Who the ketogenic diet is for and who should avoid it. D What foods you should eat and what foods you should avoid. E Great ideas for ketogenic meal plans and recipes. F How the ketogenic diet and intermittent fasting can work together. The second book, Intermittent Fasting, will teach you: A What intermittent fasting is. B Different kinds of fasting schedules and methods. C Some fasting tips and strategies. D The importance of nutrition, rest and meal planning. E How to develop discipline with your eating habits.

D Important Compound Exercises with pictures and explanations. This book will take you step by step from a beginner to an advanced body weight athlete. A groundbreaking strength and conditioning plan for women, from the authors of The New Rules of Lifting for Women. Forget the elliptical machine and the candy-colored Barbie weights. Female athletes are hungry for real fitness. They want to be Strong. Fitness author Lou Schuler and renowned strength coach Alwyn Cosgrove present a comprehensive strength and conditioning plan to help women burn fat and build muscle by getting them off the machines and revolutionizing how they work out.

Get onboard with the Vince Gironda way to build your best shoulders ever! Charlie Bronson has spent three decades in solitary confinement, and yet has stayed as fit as a fiddle, gaining several world strength and fitness records in the process. Now, in this no-nonsense guide to getting fit and staying fit, he reveals just how he's done it.

Forget fancy gyms, expensive running shoes and designer outfits, what you need are the facts on what really works and the motivation to get on with the job. From his cell at Wakefield Prison, Charlie has complied this perfect guide to show you the best way to burn those calories, tone your abs and build your stamina giving you the know-how you need to be at the peak of mental and physical form.

If you are fed up with failing then 30 lbs of meat is the answer. Diet, by definition, is the type of food consumed in a certain period.

SPECIAL BONUSES FOR READERS!

It can be as simple as an average daily meal. It can also be part of a treatment program for medical conditions. The ketogenic diet has long been used in the treatment of epilepsy in children. Recent findings showed that it has other benefits aside from controlling seizures. Since its introduction in the s, the ketogenic diet remains controversial until today. How can seizures and other neurological disorders be controlled with a simple diet? The exact mechanism may not be known but the results of years of research are staggering.

Several other benefits are also found with the ketogenic diet. One of which is for weight loss. Burn fat by eating more fat is what they say. That is the running version of weight loss programs that incorporate a ketogenic diet. Read about its original purpose and the many other benefits that has stemmed from the many research done on ketogenic diet.

This unique combat conditioning system is specifically designed to transform you into a vicious and deadly street fighter. When followed accordingly, War Machine will forge your mind, body, and spirit into iron. Once armed with the mental and physical attributes of the War Machine, you will become a strong and confident warrior that can handle just about anything that life may throw your way. In essence, War Machine is a way of life. Powerful, intense, and hard! A Powerful Transformation Program! In this powerful transformation program, world-renowned combat expert Sammy Franco shares his secrets for building explosive speed, bone crushing power and unparalleled mental strength.

In this unique book you will first learn about: Range proficiency Combat stances Strategic positioning Footwork and mobility Target orientation, target recognition, target selection, target impaction, target exploitation Target zones Medical implications of combat techniques Speed development techniques Impact power development The importance of ambidexterity in combat Improving offensive reaction time How to improve balance Non-telegraphic movement when fighting Auto pilot fighting The killer instinct A Combat Conditioning Animal!

Reading this book is like getting a shot of testosterone! It motivates and inspires you to train harder. Every aspect of combat conditioning is also covered in this powerful transformation program, including: Physical appearances during pre-contact stages of combat Combat body compositions Warm-ups, stretching Strength training exercises Split workout routines Combative utility of muscle groups Cardio conditioning Working out with training partners Coping with pain and discomfort when training Rest and burnout Diet and nutrition to maximize your training gains The Confidence of a Lion!

War Machine is not only designed to develop physical strength, agility, and endurance but also help you overcome the fear and inhibitions toward physical combat. It provides the mental and psychological tools to confidently handle the rigors of both armed and unarmed combat. Forge your Mind, Body, and Spirit into Iron! War Machine also bridges the gap between the technical and philosophical aspects of combat with a chapter devoted to the philosophy of warfare. Subjects include courage, pacifism, good vs. War Machine How to Transform Yourself into a Vicious and Deadly Street Fighter is ideal for military personnel, law enforcement, martial artists, self-defense students or anyone regardless of age or gender who wants the winning edge in modern day combat.

If you said yes, then you need Rachel Howe's arm toning book. She has put together 15 exercises designed to target the muscles located in your arms.

D0wnload Online CARDIO SUCKS: The Simple Science of Losing Fat Fast...Not Muscle (The Muscle for

This means when you implement her workout into your exercise routine you will think you went back in time. No more sloping shoulders. No more bird arms. Be prepared for younger looking arms that are prepared for any outfit. Get the arm definition you have always dreamed about.

You will be finding excuses just to show off your new found arms. This book has 15 exercises put together to directly work on your arms. These are primarily focused to directly target your Biceps: These are the muscles located on the front of your upper arm. Triceps: The muscles located on the back of your upper arm. Rhomboids: The muscles that are found in between your shoulders. By using different workouts that focus on these areas, you will get toned arms and a younger persona. These exercises put a lot of effort on your shoulders and the areas around them. This will correct any previous posture issues you might have had.

In addition to better posture, you should start to see A better symmetry between your shoulders and across your upper body that may not have existed before if you were prone to slouching,A correction of muscle imbalances,And an increase of overall body balance. Outside of this book providing you with specific instructions on how to perform exercises that will give you killer arms, you will also get help to perfect other areas of your body and your health. You came here with expectations of achieving the arms that you have always wanted, but when you learn how to do these exercises correctly, you will help additional areas of your body.

In addition to your arms, the following muscles will also be benefited from these 15 exercises. Core Postural Muscles : As you might have guessed from the name. These muscles are located in the core of your body and are responsible in large part for your posture. You have nothing to lose by getting a grade A workout plan for your arms. These can be added to your own workout immediately, and you can be on your way to having beautiful, strong arms. Muscle building has two important components: diet and exercise. If you don't maintain a good balance in both, it will be nearly impossible to develop strong, healthy muscles and grow stronger.

Download your copy of Bodybuilding for Beginners right now! I want to lose 20 pounds of fat and not lose anymore muscle. I started a lower starchy carb diet and took a break from the gym for a week. I thought workout hard and lose fat fast but apparently I have been doing it all wrong. I am going to use your tips and read as much as possible on your website. Thanks for writing this article! Sort of. For example, you could lose 1 pound of fat but gain 1 pound of something else water, glycogen, muscle, etc.

However, this is more of a short term of thing, as the rate of fat loss should almost always exceed the rate of any sort of gain of anything else in the long term. Impossible to answer that question. I found your site and just kept reading. I need to lose fat ,and about 10 years ago I did all of this and lost over 60 pounds and was very fit. I am older now, and hitting close to 50 years old. I clean for a living and am tired.

I am on night shift. I really want to get back in shape, and feel good, but I know I do not have the time like I use to. I do not want to be married to excersizing I just need to lose fat and get my strentgh back. I believe you have inspired me to do that.

1. Eat Enough Protein

Jullin and other fitness teacher annoy me. Sometimes they do not realize age does make a difference. When I was her age I looked great too. I am not out to be number 1. I just need to improve my health and want to live longer. I am probaly 30 lbs over wieght,and mostly in the trunk area. That is definely fat and I am going to win this battle. With the help of coming to you for answers. Thank-you you have helped me to do what I need to do to boast me back and get my life back on track.

Be sure to keep us updated on your progress! I stumbled upon this site while looking for answers on optimum caloric deficit. I must thank you for explaining the concepts in extremely simple and understandable language, and yet covering all the nuts and bolts of this science. I have considerable bulk to lose, and was not making much of a headway due to all kinds of mis information and not knowing where to look for real guidance.

Thank you for this effort — and thank you many times over for keeping this wealth of information free. I have been weight training three times a week for 9 months and love it! But before that I was a cardio jukie and I still am. I lost fat when I first started weight training and eating properly lost 10lbs of fat and gained 5.

This level felt great for me as I was not overweight but wanted to lose some fat and gain some muscle and the outcome was perfect. Now I am paying the price. I want to lose the fat again but maintain the muscle that I gained and have kept. But when I gain fat as I have recenlty done I panic and turn to increased cardio in addition to my strenght routine. I just do not have faith that I can or even should limit carido and still reach goals. But so much working out cardio and weights I know is just too much and I get too sore and tired I am a 48 year old female. What would you suggest for someone who is scared to give up cardio altogether?

I alternate my cardio with running, spinning class, elliptical, swimming. And I do like cardio workouts too. Also I tend to panic when I gain fat and go lower with calories trying to lose. My loss stage calories should be I read your cheat meal info. I feel like if I eat all my calories for each day and still have 2 free meals then the deficit is ruined for the week or at least compromised.

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And I psychologically need 2 free meals although I will admit I also need to learn how to control them a bit better. Another topic!! So basically you want to do cardio, enjoy doing cardio and feel you have an actual need for doing cardio. Well, in that case, do cardio! Really, as much as is needed to satisfy your reasons for doing it, but not so much that you exceed that and hinder muscle maintenance by too much.

Hi, thanks for such an informative website! My question is, when calculating protein requirements for the day, do the measurements you give refer to the weight of pure protein in a meat for example or just the weight of the meat itself? For example as a lb women do I eat around grams of meat a day or of protein found in perhaps closer to grams of meat per day, please? Thanks in anticipation of your reply. Awesome information! Before today I knew nothing about bulking and cutting… One of the things I really wanted more info on was how to lose fat while keeping muscle and this article summed it up very well.

Glad to hear it dude. So if I should reduce weight training and avoid cardio what is it that I should be doing to burn fat? I would like to do progressive overload to build muscle while losing fat. I believe you said that was in your plans to write an article about. Have you gotten to that one yet? Great site! Hey Jay, I have been doing your beginner workout plan for the past 8 weeks while trying to lose fat and retain muscle.

How to Lose Fat Without Losing Muscle

I still have about 30 pounds to lose. Love this site and the e-book is great too!! I have one query in regards to this. I agree with what you say but I am training for a Toughmudder contest which requires that I include strength training and cardio. How would you go about having a deficit in my diet and also increasing cardio? To improve endurance, strength, lose fat, build muscle, maintain muscle, all of the above? Am happy with the amount of muscle and strength but looking to reduce fat.

As your article states I can do this without cardio but for the sake of Tough Mudder cardio and endurance is something I will require. I guess, how do I add cardio without losing too much strength and muscle? Training for an endurance heavy sport simultaneously may require an even beginner reduction. My personal experience: I weighed pound June Had been doing cardio for 17 seventeen years and my body just would NOT change. Began weight lifting seriously — not with damn water bottles and in 7 weeks, dropped 10 pounds.

I feel sorry for folks in the cardio room. They need to be building muscle — period!! I am a personal trainer and nutritionist…thought I knew it all but you actually taught me something here. I have been Hiit training myself for years and have a hard time holding muscle. Would love to abandon cardio for a while but worry about heart disease etc.

Will strength training and calorie deficit still give me benefits of cardio? The same as HIIT or other traditional forms of cardio? But still… some benefits for sure. But are you saying that you should eat a sufficient amount of protein an amount balanced with all other foods you eat without exceeding your recommended calorie intake? Hey man! If so, should it be less than usual? Thanks in advance! Thanks for quick reply man and the article about deloading is very helpful as well!

One more question though, did you finish the article on solely the diet break yet?

Well, the thing about a diet break or more accurately, a deficit break is that it becomes more important, needed and beneficial the longer a person has been in a deficit and the longer they still have to go. If so, how much more fat do you have left to lose? And at this point, how long have you already spent in a deficit? But that point was probably a good time for it. Great read! My workout partner and I have been hitting the gym really hard lifting high intensity heavy as we can go trying to push the limits every time 5x a week.

We have also been doing cardio 4 times a week a mix of HIIT and steady state. We are now trying to go caloric deficit and lose some fat but are concerned with how much to cut back our workouts. We are looking at going to a 4 day on 3 day off cycle of lifting and cardio on the off days. What are your thoughts and are we on track? No supplements, hormones or illegal drugs.

How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise | The Blog of Author Tim Ferriss

What is your opinion on daily protein intake in order to gain muscle mass? If I eat 1. What do you think?? Thank you. My usual protein recommendations stand. I see no need at all for you to consume 1. Thank you very much for the valuable guidance you are giving. If this was read by everyone, there would be no people struggling with weight loss out there. First, let me say I am 26, Male, 1. If I be specific, in my case, say I eat calories a day. Right now I keep ratio between carb:protein:fat. How should this change? Is this correct? Taking your advice I am going to drop this to low-intensity walking mins.

As in what speed and incline would you recommend? Or in terms of heart rate, how much of a target heart rate should I go on? The math is correct. Brisk walking is perfectly fine, no incline needed unless you really want one. Basically, for fat loss you need a deficit. Whatever amount that is, do enough cardio to make that happen. To personalize my plan even more so I must ask. I like the muscle tone I have currently. For example, my arms are decently ripped from forearm to shoulder.

My issue is I have a mini gut, love handles, and a not so lean chest. How can I get ripped in the waist and chest without altering my arms? Thanks in advance. All you can do really is just lose fat, period. It will come off from your entire body as a whole in a pattern predetermined by your genetics. Excellent article! I work out monday- friday, am eating very healthy and also taking in my body weight in protein per day. I weigh lbs but want to get to about lbs.

I am starting to do cardio to help cut down on my body fat and was wondering when do you think is the best time to do cardio to help decrease my body fat and but not my muscle growth? Immediately following my workout? Thanks for your time. My first preference for doing cardio is on your off days from weight training. So many women think that hitting the treadmill every single day and going on a semi-starvation diet will give them the body of a fitness model and it makes me want to scream!

This is the one article I will refer all my dieting friends to because they are so so so clueless. People NEED this information so thank you for this great article! As others have said, this is a fine article. If I may, a detail question based on my particular sitch:. For many years my routine was steady-state swimming every day. A year and a half and roughly ten pounds ago I switched to HIIT on a stationary bike twice a week, kept swimming the other five days sprinting two, easy swim the other three , and added strength training. Now maintaining that trajectory is hard. In fact, my reps on some bw exercises chin-ups, push-ups declined a bit, so a few weeks ago I cut the HIIT in half one bike day and one sprint-swim day per week , and upped my food intake a bit.

If I keep that to an easy, relaxed pace most days, except for my one swim-sprint day per week, is that OK? Cardio is perfectly fine if needed or preferred by the person. Now, if your reason or one reason for doing it is to burn calories and help with fat loss, then the amount that you do needs to take that into account e. So if 20 mins works for you, do 20, not If 3 days a week works for you, do it 3 days a week, not 6. If a low intensity works for you, do that and not HIIT. I was lbs a year ago, and after exercising and fixing my diet somewhat I am now down to lbs and feel great.

Should I increase my calories? Plus abs at the end. Afterwards, I jog for miles. On off days I also do some cardio or play soccer. Is this too much? Or just right? As far as protein goes, is it okay to use supplements to help me get to my protein-intake goal? Meaning, can I have more than the single scoop of whey protein a day? And last but not least, I usually work out before breakfast, on an empty stomach. Is this bad? If so, what are simple, quick foods would you recommend to have just before a workout first thing in the morning? Regarding your routine, read this from beginning to end.

It will cover everything. Between January and July I lost about 35 pounds and went from a size 16 to In July I started lifting, which I truly enjoy. So I understand how important weight lifting is in order to change your body shape. I meet with a trainer and what she proposed was a bit different from what I had read and was doing until I read this blog. Pretty much everything I read here aligns with what she suggested I do to reach my goals. The first thing she said I needed to do was to eat more calories and cut down my cardio.

So naturally I thought she was wrong. Once I calculated how many calories I should be eating using the resources here, I discovered she was right. So in the end I thank you for giving me faith in my trainer and I look forward to seeing how I can change my body. It was a great read. At first I thought this was because I was losing fat and gaining muscle, but I no longer believe this is the case.

As for your routine, see 1 here. As beginner coming to lifting from an endurance sport mountain bike racing back ground I started training hard to gain some natural body armour in June, full body workouts a week, with deadlifts, split squats, shoulder press, upright rows, and bent over rows, and lat pull downs all in my program. Going heavy with either or reps depending on the lift.

So what am I doing wrong? Or is my body just a genetic sponge for fat? And how have I got way stronger while loosing the lean mass? Q2: I just started your beginner weight training program and I used two 6 lbs dumbbells while before during cardio I only would use 2 lbs dumbbells … Should I go back to the 2 lbs or do I continue with the 6 lbs and stick to it? Thanks for the great article. Depends on how much you were eating before not how much you may THINK you were eating… most people greatly underestimate their intake.

You should use whatever amount of weight is truly challenging for you on each exercise, and increase that weight as often as you can. My diet was mostly fats and carbs with little protein … Also I ate only 2 meals aday … Now I eat meals aday and am really struggling with reaching my protein intake goal. Give it another week or so. Still not losing? Repeat this again. Details here. And yup, some wine every once in a while is perfectly fine. Just make it fit in with your totals for the day just like anything else. I am like a sake who has swollen a golf ball.

Very skinny but lots of fat around belly. If I create a calorie deficit to loose belly fat which I have tried before, I loose some fat around belly but also become more skinner. If I try to gain weight to look bit better my belly fat increases proportionally. How do you I reverse this process? As in I gain some weight but also lose fat around the belly.

But I am just as happy to lose all the fat without loosing whatever muscle I have. Thank you for your advise in advance. Read this one. Having said that, is it okay if I increase the deficit to. Thanks again! Hypothetically, you might be fine. However, the bigger the deficit gets, the more potentially problematic it becomes. First of all want to say Thanks for a great site and a great writing style. I split the rest days up Thurs and Sun.

Would you say this is acceptable, or — with your lack of enthusiasm for cardio — is too much given my goal is remove tub of lard and retain what muscle I have. Ha, thanks dude! As for your question, read this one. I often search the web for specific workout advice and seem to always find my way back to this site.

The information is clear, non-ambiguous, and is communicated in a an easy to understand but confident manner. If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here. In reality, however, what most of us want to lose is fat, NOT muscle. Full details here: How Much Protein Do I Need A Day Note: those who are significantly overweight should use their goal body weight instead of their current body weight.

Been there, done that. And that brings us to the concept of the diet break. Typical steady state cardio 30 minutes of jogging, for example will also cut into recovery, albeit not nearly as much as HIIT can. Goodbye Fat, Hello Muscle! If you struggle with any or all of these problems, I created this program for you.