Here’s My Muscle Building Equation

Monday, July 26th, 2010 at 10:05 pm

Okay, we all want a lean, muscular physique, right? We must because one of many goals I hear most from my shoppers is… “I need to build muscle and lose fat”

In other words, they wish to tone up. Toning is not more than building muscle while losing fat. Both of them come together to kind a lean, muscular physique.

If you deal with just constructing muscle, then you may get bigger but not leaner. If you focus just on dropping fat, you will not have that muscle tone that so many individuals desire.

So you must approach each separately and not try to tone by doing just one or the other.

But many individuals I discuss with really don’t know how to do it — correctly. They think that lifting light weights for prime reps will assist them tone.

Wrong.

If you are unsure easy methods to go about firming to get that lean, muscular body you want, this is my easy “toning” equation.

A Loss in Body Fat + A Gain in Lean Muscle = Toning

Both sides of the equation must be worked on, simulataneously, for any actual results to be achieved.

Let’s cover each side…

A Loss In Body Fat

This is primarily achieved by:

3-4 INTENSE Cardio Sessions of 20-30 minutes per week.

5-6 small, well-balanced meals (each consisting of 50% protein, 40% carbs, 10% fats).

Drink AT LEAST 1 gallon of water a day. You may even FEEL better!

Reduce daily caloric intake by 150-200 calories until you see/feel the results.

Let’s cover the next part of the firming equation:

A Gain in Lean Muscle

This is completed by…

3-4 INTENSE Weight-training sessions per week.
Strive to progressively increase resistance every week.

Keep your rep range lower on heavy sets.

Perform just some heavy sets per exercise.

Keep workout below 1 hour.

Keep protein consumption high. Protein (amino acids) builds muscle.

Shoot for 1.5 to 2 grams per pound of bodyweight.

Consume a excessive protein/high carb meal or shake right after training.

In closing, with a purpose to tone up properly, you must work on both losing fat and constructing muscle… on the same time.

And that’s achieved with an strategy to:

1. Proper weight training
2. Proper nutrition
3. Proper cardio

Think of a mix lock. In order to open the lock, you have to get the three numbers exactly right.

Even if you are off by simply one, you don’t get what you want. Well, the same is true in constructing muscle, losing fat, and toning.

You should get weight training, cardio, and nutrition just right or you will not get what you want.

Again, you want to work on each side equally. If you just give attention to dropping fat, you’re going to look frail and thin, with none muscle mass.

If you just concentrate on gaining mass, it might cause you to look bloated and bigger than you want.

Gaining muscle and losing fat could be achieved on the same time. I know, I personally did it for my bodybuilding show and I see it with purchasers all the time.

If you want to know more about build muscle without weights, visit arnold body building and know the muscle building guide.