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Picture
this scenario...
You've been
training your tail off for the past 4 months, trying to pack
on as much muscle size as you possibly can. You've bulked up
considerably and are quite happy with the size you've been
able to achieve.
There's
just one problem...
Along with all of
that solid, lean muscle you've gained, you notice that
you've also packed on some excess body fat in the process. |
Let's face it, no matter
how "huge" you might be, no one wants to be walking around
with a soft, smooth and flabby body. After most trainees have
finished their "bulking" phase, they decide that it's time
to "cut down" and strip off the excess body fat that they
gained due to their high calorie, muscle-building diet.
How do they usually go
about this?
They
lighten up the weights and perform higher reps.
This has always been a
widely accepted method of “cutting down” and if you ask most
trainers in the gym they’ll tell you that “heavy weights bulk up
the muscle and lighter weights define the muscle”.
Do you want to know the
reality behind the “light weight and high reps” method of
obtaining a ripped and defined physique?
It
is completely, totally and utterly DEAD WRONG.
It couldn’t be farther
from the truth. In fact, there is no logical basis for this way of
training whatsoever, and whoever dreamt up this downright ridiculous
way of thinking has caused the vast majority of lifters to waste
their time and impede their progress in the gym.
Let me clear this up once
and for all: you CANNOT spot reduce. In other words, it is
physically impossible to target fat loss from a specific area on
your body. Performing bench presses with light resistance and high
repetitions will not magically burn fat off of your chest or cause
it to appear harder and more defined.
Every single time you wrap
your hands around a barbell, dumbbell or cable, your goal is to
stimulate as much muscle growth as you possibly can. There are no
special, secret weightlifting exercises that will “define” your
muscles or cause them to become more “ripped”.
Training with weights
builds muscle mass, end of story.
So
how exactly do you “define” a muscle?
The only way to
“define” a muscle is by lowering your body fat percentage in
order to make your muscles more visible. Body fat reduction can be
achieved in two ways:
1)
Modify your diet.
You'll need to create a
slight caloric deficit within your body to stimulate the fat burning
process. This can usually be achieved by lowering your overall
caloric intake to around 11-13x your bodyweight and focusing on
consuming smaller meals more frequently throughout the day. This
will keep your metabolism naturally raised at all times and will
keep your body in a constant fat burning state.
2)
Perform proper cardio workouts.
Let go of the traditional
method of moderate intensity cardio in 30-45 minute durations. If
you want to maximize your body’s fat burning capacity and also
minimize the muscle loss that inevitably accompanies a fat burning
cycle, focus on shorter, 15-minute cardio workouts performed 3-5
times per week at a high level of intensity.
That’s all there is to
it, folks. Take the notion of “light weight and higher reps” and
throw it right out the window, down the street and around the
corner. Following this misguided method will only cause you to lose
muscle mass and strength, and will not assist you in burning fat or
defining your physique.
If you're looking for the
complete inside scoop on maximizing your muscle gains and lowering
your body fat levels, check out my website by clicking the link
below. You'll have a chance to download my 250-page e-book "The
Truth About Building Muscle" as well as a special fat burning
course entitled "Metabolic Blast"...
About The Author
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Once an awkward,
pencil-necked "social reject", Sean Nalewanyj is
now a renowned bodybuilding expert, fitness author, and
creator of the most celebrated natural bodybuilding program
online today: "The Muscle Gain Truth No-Fail
System".
If you can spare
just 24 minutes a day, then you too can build a powerful new
head-turning body that will skyrocket your confidence, drive
gorgeous women crazy, and leave your friends, family and
co-workers staring in disbelief... ALL in just a matter of
months: www.MuscleGainTruth.com |
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