Fat Loss Archives

New England Muscle Thor Workout (A-day)

Goal: Build strength and lean muscle, torch fat!

I have posted the first part of the workout that you can download in PDF format from link below.

This is a fairly advanced workout that has a strength building component that will allow you to build lean muscle while burning fat at the same time. For this to happen, you need a very good nutrition and supplement plan!

The first part of the workout is a classic “size and strength” module. You will use a weight that is in the 4 – 8 rep range for 2 compound upper body movements. You will alternate between them until you have completed 25 reps. Simple right?!

The second part is a metabolic circuit. The goal is to perform all 10 exercises in a row for 30 seconds each with only 30 seconds of rest in between each exercise.

This routine never gets easy and has me on the floor when it’s over…..

Good luck, should you choose to accept this mission!!

Download the Thor Workout PDF version here

New England Muscle Workout Routines Page

 

 

This Carb Cycling Body Building Diet Plan is designed for Maximum Fat Loss

 

Carb cycling is a healthy and super effective technique to maximize fat loss for bodybuilders. In this post, I outline a meal plan similar to the one my wife and I both used to prepare for a body building show with amazing results!

When you keep carbohydrate consumption low throughout the day, insulin levels will be controlled which allows you to remain in a fat burning state.

Weight training throughout the week will deplete glycogen stores within your muscle so it’s necessary to “fill the tanks” with well timed high quality carbohydrate dense meals.

You’ll want to customize this plan based on your weight and starting point.

As a general rule, your total calorie intake should be rough 10 – 15 calories per pound of body weight. If you are near 10% body fat, use 14 or 15 as your multiplier.

 If you want to discover a COMPLETE rapid fat loss program that involves carb cycling, read my review of Joel Marion’s Xtreme Fat Loss Diet.

The following diet is an example body building plan for a 180 pound male at roughly 10% body fat. It is based on a proven nutrition plan designed by Beverly International and tested on thousands of body builders.

Note: I have placed amazon links to the only protein powder I have ever used with phenomenal results. I make a small commission off sales from those links at no extra cost to you. Use other brands at your own risk. Beverly International is the Protein King!

Meal #1

6 oz lean beef or turkey
1 whole egg, 4 egg whites
1 grapefruit (or strawberries or blueberries if you must)

Meal #2

Protein Shake using 2 scoops Ultimate Muscle Protein, 1 tbsp healthy fat (flax oil, olive oil, etc)
-or-
Whole Food Option: 1 can tuna packed in water, 1 whole egg and 1 tomato

Meal #3

6 ounces of  chicken or turkey breast (no deli meat!)
2 cups of salad vegetables

Meal #4

Repeat meal #2
You can also make the Ultimate Muscle Protein into a pudding.

Meal #5

8 ounces of lean fish, chicken, turkey, bison, etc.  (beef leaner than 93% or higher)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 tbsp olive oil and vinegar dressing

Now for the carb cycling portion of the plan:

Every 3rd, then 4th day (Sunday and Wednesday for example) at the end of the day:

Instead of your 5th meal or as a 6th meal (this really depends on your progress, lean mass, etc):

1½ cups oatmeal (precooked) or cooked rice,
10 oz sweet potato, medium banana,
1 cup vegetables,
1 tbsp butter, almond butter or oil

You seriously need to eat all of that!

You will feel full but it will rev up your metabolism (increase leptin levels), satisfy cravings (well, sort of) and replenish glycogen stores.

Personally, I love mashing up the banana, adding it to the cooked oats along with almond butter and a little bit of sugar free hazelnut syrup added.

Give this body building diet plan an honest 6 to 8 weeks
and you will be shocked with the results!

 

 

 

 

 

 

 Discover Tips on How To Get Toned Abs

Your success starts with what you put in your mouth…before I get into my rules I need to immediately debunk the myth that a calorie is a calorie. The human body is more complex than that and you must appreciate the differences.

100 calories of lucky charms is NOT the same as
100 calories of broccoli!!

The food that you eat is the foundation of every successful set of toned six pack abs (or even 8 pack abs!).
Contrary to what many believe, it’s even possible to add some lean muscle while getting leaner…..
but again, nutrition is 60% of the battle.

If you are interested in a complete kick ass rapid fat loss program then I highly recomment Joel Marion’s Xtreme Fat Loss Diet. You can find my video review of the Xtreme Fat Loss program here.

Food is a drug.
Lucky charms cereal and Broccoli give two completely
different metabolic and hormonal responses!

Now that I have (hopefully) stressed the importance of your diet, it’s time to talk about fat burning! .

Using cardio exercise as your primary strategy with lack of proper nutrition to get toned and defined abs
will back fire and leave you skinny from muscle loss, flabby and weak!

You must combine an effective meal plan, a well balanced strength training routine and effective metabolic cardio activity. Enough lean protein and a well balanced strength training routine will allow you to maintain your precious calorie burning lean muscle.

How to get toned abs
10+1 Rules for Success!
  1. You must follow a balanced weight training program
  2. You must do the right kind of cardio
  3. Mental toughness is paramount!
  4. Eat 5 or more meals per day
  5. Have protein with every meal
  6. Manage insulin levels with carb intake.  Keep them below 100g per day (less than 50g on non training days).
  7. Fat – Consume essential fats first
  8. Eat vegetables with more than half of your meals!
  9. Fruit is “healthy” but you don’t need to eat it every day (stay away from bananas, grapes and raisins).
  10. Don’t drink calories, drink lots of water!
  11. Eat higher calorie foods early in the day.

 

 

Implementing those 11 rules for 8 weeks allowed me to get some awesome toned abs.
(should have been smiling but it was a long day!):

 

I have several meal plans and weight training routines on this site to get you started.

If you are interested in rapid fat loss, then you need to check out Joel Marion’s Xtreme Fat Loss Diet. I have reviewed and personally used the program and you WILL see results if you follow it. It is definitely not easy though. How bad do you want it?!

 

 

I was researching different nutrients found in vegetables and their potential effects on fat loss (I know, I’m a closet geek!).

It turns out that there are a few veggies that can help your body burn fat! They accomplish this by waging war on toxic chemicals you come into contact with every day called xenoestrogens.

The following list is a short summary of a few veggies that will help with your fat loss goals:

  • Broccoli
  • Cauliflower
  • Brussels Sprouts
  • and several others!
.
I learned about the ways these veggies and others help burn fat from the following article:
–> 6 Veggies that FIGHT Abdominal Fat

 

 

Many “experts” say that six pack abs are made in the kitchen

What is meant is that getting the lean body you want depends mostly on nutrition.
I partially agree with this but it’s not entirely true.

If you had a super duper fat loss meal plan (aka eating real food) customized just for you,
you would certainly lose fat but would you have the lean beach body that we all desire?
Hint: NO!!

Let’s assume that you download some fat loss workout routine and you are ready to go.

Now think of this kick butt workout routine as your race car.
Your race car has an ultra fast tricked out engine and it’s set up to win!

 

Now picture dumping some cheap water logged “lawn mower” gas into that baby.
It doesn’t take a rocket scientist to guess that the engine will run like crap if it even starts!

In fact, you might as well be racing this beauty:

 

Now think of the race fuel below as top quality nutrition specially blended just for your race car.

Now we’re going places!!

The top fuel funny car below is your awesome fat loss, strength gaining workout routine
fed by the proper fuel (your diet).

You see, to make significant progress, rapidly lose fat and get those six pack abs or lean firm body, you need an effective nutrition AND training program.

To learn more about burning abdominal fat,
watch this excellent video by Mike Geary:

Mike has written hundreds of articles and his techniques are ones that I have used over and over. His program “The truth about abs” is the top selling and top producing downloadable fat loss program.

 

 

Carb cycling helps you keep your sanity while producing extreme fat loss results!

Low carb or high carb? Low fat or high fat? High fat or high protein? Am I in ketosis?
…and on and on the questions go!

This is NOT the Atkin’s diet and you DON’T want to be in ketosis (typical of a high fat diet, not high protein). That’s a scientific discussion beyond the scope of this article.

Carb cycling is a very VERY effective way to lose extreme amount of fat while building a lean defined body.

The most effect fat burning principles
using carb cycling is simple:

  • High protein, moderate fat, low carb during the week keeps insulin low so you can burn fat like a machine
  • Glycogen levels drop in your muscle as do leptin levels if your calories are also very low
  • During the weekend, consume large quanties of carbohydrates (cheat meals!!) to replenish glycogen stores, increase leptin levels, satisfy cravings and more
  • Perform full body workouts and lift heavy weights (6-8 reps) to force your body to maintain lean muscle and burn fat.
  • Supplement the workouts with low rest interval metabolic work (higher rep bodyweight circuits).

Before your begin a plan like this, you must go through an adjustment period were you “teach” your body how to burn fat for fuel again.

Paradoxically, you must perform a period of 1-2 weeks of high fat, moderate protein and low carbs (once complete, you will switch to high protein, moderate fat and low carbs) so your body can awake the fat burning systems that have been supressed for so long due to elevated insulin levels.

The following graphs represent data that I compiled last year during one of my nutrition “experiments”. I am following this plan with the same excellent results! 

 Each “spike” in the graph above is my bodyweight increasing during my 24 hour weekend carb cycle

 Tracking bicep circumfrenece is an easy way to gauge whether or not you are losing precious muscle.  My arm size remained relatively constant while dropping over 10 pounds of fat. I only lost 1/8 inch on my bicep!

So what exactly did over 10 pounds of
weight loss translate into through carb cycling?

Over 2 inches off my waist is extreme fat loss when considering the shape I was already in!

 

 

How to Get Six Pack Abs

Dave with six pack abs

Yes, that is a picture of yours truly…
albeit more than a few years ago. I still have no problem finding my abs though!

Would you believe that I performed
NO cardio and NO direct ab exercises
to get that six pack 8 pack?!

I will tell you the simplest most effective way regarding how to get quick 6 pack abs. I am no miracle worker but the rewards are worth it!

 Most people don’t want to hear the simple facts… There is not magic pill. It takes hard work, dedication and the right nutrition and training plan!

Here’s a picture of my wife winning her first bodybuilding trophy. She accomplished this from a home gym in our basement training with weights for 45 minutes in the morning before work. She would wake up at 4:30 in the morning to do this. We have 3 young children now and she still weight trains first thing every morning.

My wife and I didn’t achieve these physique’s by “making small changes”. If you want drastic results, you need to do drastic things…. and guess what? 99% of the people I speak to are not willing to put in the effort.

We basically turned into machines for 12 weeks while we transformed our bodies and prepared for the
bodybuilding contest we had targeted.

The nutrition plan, in a nutshell, was as follows:

If it ran, swam or was green and leafy, we ate it! In addition, we would have a large meal of low glycemic starchy carbs right before bed twice a week. I was introduced to this nutrition plan when I discovered Beverly International supplements during a strength training seminar.

Don’t be the person always searching for the secret answer or the quick fix. Follow the principles below and work your ass off!

 

My Effective Rules
for How to Get Six Pack Abs

Do’s

  • Screw moderation! Once you hit your goal, there will be a place for it!
  • Eat things that run or swim at every meal
  • Eat things that are green and leafy as often as possible
  • Pick up heavy things and put them down
  • Interval sprints and hill sprints
  • Full body exercises
  • Drink lots of water
  • Get your sleep!!

Dont’s

  • Expect to change your body overnight
  • Rely on fat burner and weight loss pills.
  • Long moderate intensity cardio sessions (small amounts if you must, or if you like it!)
  • Over train. Your body needs rest and more isn’t always better!
  • Change your workout routine and/or diet every week
  • Focus on isolation exercises such as biceps curls and triceps extensions.
  • Drink any calories!

 

 

 

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