Sunday, July 23, 2006
A lot can happen in 30 days...
The dream of everyone who trains is to lose
maximum fat and build maximum muscle in the
shortest period of time possible. While it
is definitely possible to both lose fat and
gain muscle at the same time, in my
experience, the best results come from
concentrating on one major goal at a time.
Let me put it this way: to lose fat, you
need a caloric deficit. To build muscle, you
need a caloric surplus. If you try to do
both at the same time, you may just remain
exactly where you are!
So the question before us is - how do we
maximize both fat loss and muscle gain, two
very much opposing goals, in only 30 days?
It's simple - we focus on both goals in the
same program but not at the exact same time!
By alternating rapidly back and forth
between reduced-calorie fat loss training
and higher-calorie mass-oriented training,
you can not only accomplish both goals at
the same time, you can actually use the two
opposing goals to feed on each other and
send your results through the roof!
To illustrate my point, remember how quickly
you gain weight when coming off a strict
diet? Remember how quickly you lose weight
when you start to diet and you haven't been
careful about what you've been eating?
That's your body rapidly adapting to a
stress. One of the most powerful features of
this switching back and forth is in the
change itself - your body changes far
quicker when you give it a powerful reason.
What is the result of this switching back
and forth? Extremely rapid fat loss and
extremely rapid muscle gain.
To maximize the effects of this switching,
you must tailor your training, diet and
supplementation towards your specific goal
during that particular time. Proper
manipulation of these factors will greatly
enhance the body's hormonal response to this
program, which is the real key to maximizing
your results.
For five days, we will target everything
about your training and nutrition towards
fat loss.
You will reduce your caloric intake below
maintenance levels to promote fat burning.
You will reduce the rest periods between
sets in your weight training to increase the
intensity of the workload and boost the
metabolism.
You will increase your training volume,
performing more sets for each bodypart.
You will not push your body to muscular
failure - pushing to failure can be too
stressful to the muscles when on a
reduced-calorie diet. Stop one rep short of
this point.
You will include cardio training, preferably
High Intensity Interval Training for best
results, to burn calories and further boost
your metabolism.
You will NOT take creatine during this time
(I'll explain why below).
It is best to follow a low-carb diet during
this time for maximum effectiveness. Eating
this way will be especially powerful when
you switch to the next phase of the program.
After five days, your metabolism will be
just starting to get used to the training
and nutritional program you're following.
Now we'll throw it a curveball and change
everything!
For the next five days, you will be focusing
your training, nutrition and supplementation
completely on muscle building.
You will increase your caloric and protein
intake to promote gains in muscle mass.
You will increase your rest periods in
between sets to allow for more recovery and
increased strength in your sets.
You will decrease your training volume,
doing fewer sets but with greater intensity.
This is the time to really push your muscles
to the edge! You're feeding them now, so
don't be shy about training them hard.
You will eliminate all cardio training in
order to maximize muscle gain. Cardio
training can burn calories that should be
used for the muscle building process.
You will load creatine for the first three
days of the muscle-gain phase. This will
take advantage of and greatly enhance the
flood of water and nutrients into the
muscles.
You will NOT follow a low-carb diet during
this time. We want lots of carbs to provide
energy and promote insulin release (the
body's primary storage hormone). This
insulin release will help shuttle protein
and other nutrients into the muscles to help
with building.
The body's hormonal response to this huge
change in training, nutrition and
supplementation is tremendous. Sensing a
feast after a famine, it will greedily take
in all the nutrients it can and store them
in the form of glycogen (for carbs), muscle
mass (for protein) and fat (to some extent).
Since you will only be doing this phase for
5 days, however, fat gains will be minimal
so don't be shy to eat!
It is important to note that you should eat
a lot but you should eat clean - loading up
on junk food will not give you the best
results. You've got to provide your body
with quality materials to rebuild with or
you may not gain as much muscle and you may
add too much fat.
After five days of this training, your
metabolism will be cranking along, happily
building muscle. Now we'll pull the rug out
and go right back into fat-loss training for
five days. Since your body is used to
getting more food and your metabolism is
still moving fast, switching to fat-loss
training at this time will immediately
result in your body burning far more fat
than if you were using a conventional fat
loss program.
In 30 days, you will complete three rounds
of this rapid-adaptation training. As you
will soon experience, this switching back
and forth between a short, targeted fat loss
program and a short, targeted
muscle-building program can have a
tremendous and rapid impact on bodyfat and
muscle mass levels.
What does this mean for you? It means you
can lose fat faster and gain muscle faster,
taking FULL advantage of your body's natural
reaction and rapid adaptation to massive
change.
Think this program sounds good? You ain't
seen nothing yet...
This particular program is just a taste of
what you'll find in the full All-Star
Trainers eBook from AtoZFitness. In addition
to a detailed explanation of how to perform
my program, including a day-by-day guide and
set-by-set workouts to follow, you'll also
get the rapid fat-loss and muscle-building
secrets of 11 of the most knowledgeable and
respected trainers in the world, including
Tom Venuto, Pete Sisco, David Grisaffi,
Jeremy Markum, Phil Campbell, Christopher V.
Guerriero and many others!
The next 30 days are going to pass by
whether you get this information or not. You
could stick to your conventional programs
and get slow (if any) results. How would you
like to make these next 30 days the most
productive of your entire training career?!
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