Is it Possible to Turn Body Fat into Muscle?

Fat-Muscle Interplay Converting Fat into Muscle

It’s impossible to change body fat into muscle. Though it has become a popular saying, what it really means is to lose body fat while retaining and or gaining muscle mass. Charles Poliquin and many other bodybuilding gurus advocated a training protocol called German Body Composition (GBC).

GBC loses fat through weight training. Aerobic training is not utilized. The method primarily preserves hard earned muscles while losing fat and adding lean tissue throughout its course. Contrary to popular belief, aerobics usually cause a loss of muscle tissue. GBC yields to a loss of approximately one half percent of body fat per week.

The basic premise of the method is the promotion of fat loss by increasing lactic acid levels in the body. This in turn produces higher growth hormone levels which place the body in an optimal state to burn fat and build lean muscle tissue. How is this done? Below is a list of the workouts that you have to do.

First you have to do full body workout utilizing upper and lower body supersets. This is done by alternating between upper and lower body exercises which makes it possible to keep the rest of the intervals short, even with big compound movements like the squat and bench press.

Doing this saves you time while accomplishing big time workout. Another workout is doing high reps (10-15) stopping short of failure. According to studies, high rep sets with a time under tension of 40 to 75 seconds produce an appropriate amount of lactic acid for the purposes of GH release and fat loss. Remember that you are after an environment within your body to burn fat.

One should stop about two reps short of concentric (positive) failure because training to failure has potential drawbacks and fewer benefits. Also if one trains to failure it would be highly unlikely for him or her to last until the end of the workout. Next are short rest intervals (30-75 seconds). Alternating upper and lower body exercises cuts down on needed rest intervals greatly compared to repeating the same movement in a straight set manner. These accelerate the accumulation of lactic acid and create the desired state in our bodies.

Studies have also shown that weight training lasting over an hour tip the anabolic-catabolic scale in the negative direction. Hence, workout duration of less than an hour or doing it in 50 minutes seems to be the ideal time frame exclusive of warm ups, stretching and cool downs. Listed below are three sample workouts fashioned from the GBC protocol.

These may be alternated throughout the week with relative frequency depending on training age and starting condition. It is highly recommended to perform this at least twice a week or a maximum of five per week. The examples used contain a notation system such developed by Charles Poliquin which provides detailed information on each of the workout variables. Two of the notations that might not be easily deciphered below are tempo and supersetting.

Tempo, the speed at which one performs the movement is designated by a three digit number in units of seconds. The first digit signifies the eccentric or lowing portion, the second digit signifies the isometric or pause while the last digit signifies the concentric or positive portion. (e.g. bench press with a 311 tempo means lower the load for three seconds, pause on the chest for a second and extend to the start in one second. Note: “X” denotes explosive effort).

Supersetting on the other hand is designated by the use of letters and numbers (e.g. A1 and A2 or B1 and B2).

Day One
A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec

Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec

Day Three
A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec

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Doing it the Wrong Way, Getting the Wrong Weight!

Do you feel that almost everything you were doing to build muscle was dead wrong? Imagine all the time, money and efforts you have spent working out were contributing to muscle growth, the wrong way! There are a lot of muscle building errors that impedes the progress that you want. But don’t worry, like all other things in life, muscle building is also a trial and error and a learning process.

We cannot only learn from our personal experiences but as well as from the mistakes of seasoned trainers who walked before us. Below are the three biggest and worst ways to building muscles. Try to erase these mistakes from your system and you will be a notch closer to earning the beach body you’ve been waiting for.

Skipping Out On Your Cardio
Even if you are the skinniest of skinny and your goal is to achieve maximal muscle gain it is important that cardiovascular exercises are part of your program. An aerobic form of exercise plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles. Doing weight training is almost useless for stimulating your cardiovascular system.

The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!

Overtraining the Biceps and Triceps
It is a common sight in gyms to see small and weak dudes spending a full hour doing every biceps and triceps exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they don’t know is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!

If you want to yield good results, try to focus the majority of your training on the large muscle groups namely chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.

Not Focusing On Getting Stronger
“Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be a part of the average trainees’ training regime. The stronger you become the more sets and reps you will be able to lift for more specialized movements.

The better your technique, the faster the recovery provided, the longer and harder you will be able to train. By getting stronger from week to week, muscle mass will sure follow thereafter. If you really want to build muscle fast – safely and naturally, you’ll have to make sure that you’re avoiding these three common bodybuilding no-nos.

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Anabolism and Catabolism Definition

Anabolism is a state of the body where tissues within the human body obtain energy for growth and maintenance. Anabolism requires energy to occur, unlike catabolism, which actually provides the energy source for the anabolic state to take place. This process is driven forward by energy from tiny oxidized chemical strands produced by its opposite, catabolism or the breaking down of larger food molecules into smaller energy sources.

To better visualize this molecular process, imagine a single sphere entering the body. Upon entry this single sphere is broken down into smaller spheres through the process of digestion. After one has endured physical exercise or work, these smaller spheres are then absorbed by muscles and rebuilt into the original single sphere. The balance of these two processes enables the body to maintain healthy, normal physical function.

In order to achieve an anabolic state, the body must consume a source of energy. Foods and supplements are helpful nutrients which prepare the muscle tissue to receive the said energy. But there are instances when individuals do not consume enough food. This imbalance leads to a higher rate of catabolism in the body which ultimately harms healthy muscle and body tissue after extended periods of time. In extreme cases of self starvation, the body begins to deplete its essential and healthy fat deposits along with muscle tissue in order to survive.

If human beings were able to maintain a constant state of pure anabolism, every being would probably have humungous and ripped muscle mass on every region of their bodies. There are cases wherein professional sport athletes use anabolic inducing drugs or supplements that reinforce food energy and protein absorption into muscle tissue. These individuals have been caught, suspended or penalized.

Anabolism helps people achieve their fitness goals. It does not only help muscle tissue grow and maintain a healthy state but also increases bone density. To better meet the energy-needy areas within the human body, proper diet and exercise remain of high importance. People who are more physically active generally need more energy in order to counteract the catabolic state. Some forms of exercise actually break down muscle tissue and release hormones that further act to deplete energy storage. On the other hand, people who want to lose weight, gain muscle or maintain a desirable physique all similarly benefit from consuming nutrient dense foods before and after physical activity. This fuels the body with energy which aims to reach muscle tissue.

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Strength Training Without Hitting the Gym

If you want to strength train without having to hit the gym or carry heavy weights, you can still do so. You only need to use your body weight and some simple exercise equipment.

The secret is to choose the right exercises for each group of your muscles and do them correctly according to Brian Biagioli, the Director of the University of Miami Strength and Conditioning Graduate Program.

To have the right form, he suggests that you look at yourself in the mirror. Naturally, your body will incline to incorrect biomechanics but you will not be able to identify this unless you see it. Then, look at your spine if it stays in the neutral position instead of hunching forward or arching. If you are already in the right position, learn how to perform the exercise correctly. Each type will have different requirements but all of them entail aligned joints.

Take note that exercises must be difficult and your body will normally incline to poor form to compensate for the strain. Once you feel tired, take a 30 second to one minute rest.

If you are trying to exercise within a short time, it is best to focus on the largest groups of muscles instead of the smaller ones. This means that you start with your legs and work your way up, said Derek Grabert, National Strength and Conditioning Association’s certified strength and conditioning specialist. You can also move from the bottom going upwards to keep your balance.

No matter what gym trainers and coaches say, you can still have a good and effective workout with the use of your body weight. But, using affordable equipment like resistance bands and medicine balls are also helpful to boost your exercise while allowing you to stay in proper form.

If you want a full body workout, Biagoli suggests that you use your bands to perform certain exercises including forward reach, lunges with band curls, seated standing row, band squats, forward press, tricep kickback and overhead press or side raise.

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Simple Ways to Build the Muscles and the Body

The process of building the body and increasing muscle mass is simple. You only need to work out and provide your body with the right fuel.

1. Working Out
Weight trainers need to exercise. You cannot do any shortcuts although there are ways to increase the efficiency of your training. You have to choose and plan out what exercises you will be doing on certain days. Always include a full day of recovery time in your workout plan to allow your muscles to grow. Remember that more training is not necessarily better for your body.

To increase the size of your muscles instead of gaining strength, perform sets of at least 10 repetitions with only 1 minute rest in between. Also, always stay in good form by having someone such as a trainer or buddy check on you while exercising.

You must allow your muscles to reach a state of fatigue so that they will be prompted to recover and grow. But, do not let your exercise go beyond the point where you cannot do it anymore in proper form. You must be able to perform your last rep in your best form.

2. Right Fuel
If you want to build your muscles and reduce your fat, you need to eat the right kinds of food. Avoid those that are high in sugar and salt. Focus your diet on healthy sources of protein and carbohydrates. Drink lots of water throughout the day and cut back on your alcohol consumption.

The best types of protein are the lean parts of beef and pork as well chicken and fish. You can also have lots of dairy, seeds and nuts. For your carbohydrates, choose the complex type such as those found in whole grains, brown rice, oatmeal, carrots and potatoes.

You can also take supplements such as creatine or whey protein. But, these are only supplements because they are additions to your diet instead of being your main food source.

While working out, choose a drink that contains carbohydrates and protein. This will help you reduce the damage in your muscles so that they easily grow and recover. Within about 30 minutes after your workout, take a high carb drink or snack to induce glycogen production.

Cellucor C4 Extreme Supplement Review

Cellucor C4 Extreme

Cellucor is a well-known company that sells various types of supplements. If you have not heard about this company, then you need to start checking it out. It has 4 very effective products but the most thrilling one is C4 Extreme.

C4 contains most people’s favorite stimulants and focus ingredients such as N-Acetyl-L-Tyrosin and Synephrine HCL. N-Acetyl-L-Tyrosin is quite a heavy type of caffeine and the stimulant contains about 135 mg per scoop as indicated in Cellucor’s label. On the other hand, Synephrine HC1 is contained in many fat burners and combines very well with caffeine.

Aside from these two ingredients, C4 Extreme also contains Mucuna Prureins. This is also known as velvet bean which comprises of L-Dopa and changes to dopamine in the brain. This stimulates the secretion of growth hormones that will help you feel good and less sore after your workout. Also, it increases the supplement’s fat burning effects.

If you take the supplement you will surely be in the C4 Mood. C4 stands for calm, collective, cool and confident. The ingredients that cause the pump will not be very extreme. The supplement just contains 1 gram of creatine nitrate that can fill you up and 1 gram of AAKG that can promote a burst of nitric oxide. These ingredients will give you more energy and focus instead of cause pumps in your muscles.

The usual dosage of this supplement is about 2 scopps. But, be ready for the effect of 270 mg of caffeine because when you have this you will not fee calm, collected and cool anymore but you will surely be very confident! As a better suggestion, if you are trying to energize more, take plenty of NO3 Chrome.
Overall, Cellucor is well loved by many and you too will surely feel the same!

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Some information about fitness says that dead lifts and squats increase the levels of testosterone in the body thereby helping in muscle building. But, is this really true? Here is a quick answer to this common fitness question:

Collage of varius Gray's muscle pictures by Mi...

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It is indeed true that performing squats and dead lifts increase the testosterone levels in the body. Aside from this, it also raises the amount of growth hormone. However, the increase is not just evident when doing dead lifts and squats. It is also an effect of other forms of resistance exercises like isolation exercises and bench press. The only difference that squats and dead lifts can bring compared to small resistance exercises is that they increase more of the body’s testosterone levels. This is mainly due to the fact that these exercises work on the bigger muscles compared to small resistance training routines such as curls.

Together with the increase in testosterone levels as a proven effect of dead lifts and squats is a finding that the heightened amount of the hormone is only temporary. This means that after a few hours, a day or two, the levels of growth hormone as well as that of testosterone start to drop below the normal amount. With this reduction is the increase in cortisol levels. These changes in the different hormones levels indicate that the body is in a recovery mode. At this point, it is important to take caution against overtraining. Once the body is fully recovered, the levels of testosterone will return to its normal or higher amount.

In summary, squats and dead lifts do increase the levels of testosterone in the body which results to muscle development. But, the effect is only short-term. In order to maintain the high amounts of testosterone, it is important to train the muscles constantly while making sure that they are not over worked. When the muscles are not given time to rest in between muscle training, there is a higher chance for a decrease in testosterone instead of an increase.

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Best Pre Workout Supplement without 1, 3 DMAA

What is the best pre workout supplement that doesn’t have 1,3 DMMA?

Depends…Are you Presently “Bulking” or “Cutting”?

Marine of the United States Marine Corps runs ...

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This question is basically asking you if you want a low-carbohydrate or low calorie diet or if you want to have the opposite of these two. If you are someone who loves to stay lean and exercise early in the morning with an empty stomach, then you can go for the low carb or low calorie diet so that you can continuously stay in a state that burns lots of fat. As a reminder, if you are exercising on an empty stomach, make sure that you do not let your muscles catabolize. You can do this by adding BCAAs as your pre workout supplement. The recommended brand is the Scivation Xtend.

On the other hand, if your aim is more energy and you would like to keep your muscles full after an insulin spike, then go for the higher carb or high calorie. Just bear in mind that while you are using up the carbs, you will not be burning plenty of fat yet which is ok if your goal is to get bigger or bulk up.

Note that the product usually contains matodextrin, a type of sugar that is considered a high glycemic processed carbohydrate. Some supplements label maltodextrin as glucose polymers. It is unhealthy when taken in high amounts and it is present in almost all supplements. If you are a natural food eater, try your best not to take maltodextrin or any processed type of corn derivatives. You can only take a few grams but if you take 3 scoops of supplements containing 7 grams each, then you should think twice about your supplement.

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Strength Training Without Hitting the Gym

If you want to strength train without having to hit the gym or carry heavy weights, you can still do so. You only need to use your body weight and some simple exercise equipment.

suspension exercise

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The secret is to choose the right exercises for each group of your muscles and do them correctly according to Brian Biagioli, the Director of the University of Miami Strength and Conditioning Graduate Program.

To have the right form, he suggests that you look at yourself in the mirror. Naturally, your body will incline to incorrect biomechanics but you will not be able to identify this unless you see it. Then, look at your spine if it stays in the neutral position instead of hunching forward or arching. If you are already in the right position, learn how to perform the exercise correctly. Each type will have different requirements but all of them entail aligned joints.

Take note that exercises must be difficult and your body will normally incline to poor form to compensate for the strain. Once you feel tired, take a 30 second to one minute rest.

If you are trying to exercise within a short time, it is best to focus on the largest groups of muscles instead of the smaller ones. This means that you start with your legs and work your way up, said Derek Grabert, National Strength and Conditioning Association’s certified strength and conditioning specialist. You can also move from the bottom going upwards to keep your balance.

No matter what gym trainers and coaches say, you can still have a good and effective workout with the use of your body weight. But, using affordable equipment like resistance bands and medicine balls are also helpful to boost your exercise while allowing you to stay in proper form.

If you want a full body workout, Biagoli suggests that you use your bands to perform certain exercises including forward reach, lunges with band curls, seated standing row, band squats, forward press, tricep kickback and overhead press or side raise.

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Overview of Exercises for Building the Trapezius Muscles

The trapezius muscle is a big muscle group located in the middle area of the upper back. It serves as arm support and a scapula rotator and mover. The most obvious part of the trapezius is the region that serves as arm support. This is the area that extends from the neck and makes a hump on the top part of the shoulders.

User:Extremepullup performing a standard dead-...

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It is called trapezius because it resembles the shape of a trapezoid. Strengthening the trapezius muscles help improve posture, enhances lifting ability and stabilizes the shoulder and arm. Because of its important role, many people work out to have larger traps. Here are some of the perfect exercises for large and strong trapezius muscles.

There are three forms of trapezius exercises. These are the superior work out, the inferior exercises and the power lift. Each of these workouts has specific sub categories of recommended exercises. Shrugs and upright rows are the best superior trapezius workouts.

The shrugs are the primary workout for the traps as they put a huge amount of strain to the muscles and are very effective in making them stronger. Similarly, upright rows are also as good as shrugs for the trapezius muscles but the stress they put on them are not as direct.

Pull ups and cable rows are great intermediate and inferior exercises for the trapezius muscles. The cable row directly works on the lats but if done correctly, they can also exercise the traps. Although underappreciated, the pull ups are very helpful in working out the traps because of the tremendous stress it exerts on the muscles. It also works out the shoulders and lats at the same time.

Finally, power lifts for the traps are majorly composed of cleans and power straight. A full power clean from the ground is very effective for the traps. As for the power straight, it works similarly as the pull ups but is more difficult and rewarding.

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