Summer is on the horizon, and it's time to relax in the sun. It 's time for beach days, barbecues and pool parties, and for any serious weightlifter these activities also mean one thing: it's time for the shirts to come out and show that a solid body worked over the 'year.
Nobody wants to walk with a soft body, smooth and soft, and for the next month or two, all these serious athletes will move to "get ripped".
As usually go about this?
They lighten the weight and do more repetitions.
This has always been a widely accepted method of "cutting" and if you ask most trainers in the gym will tell you that "heavy weights of muscle and lighter weights define the muscle".
Want to know the reality behind the "light weight and high reps" method of obtaining a ripped and defined body?
It is completely, totally and utterly wrong.
It could not be further from the truth. In fact, there is no logical basis for this way of training whatsoever, and it sounded so ridiculous to think that has caused the majority of lifters to waste their time and impede their progress in the gym.
Let me clarify the situation once and for all: you can not locate reduced. In other words, it is physically impossible to treat the loss of fat from a specific body area. Performing bench presses with light resistance and high repetitions will not magically going to burn fat from your chest or make it appear harder and more defined.
Every time you put your hands around one arm dumbbell or cable, your goal is to stimulate muscle growth, as far as possible. No special exercises, weight lifting secrets "define" your muscles or cause them to become more "ripped".
Weight training increases muscle mass, end of story.
So how exactly do you "define" a muscle?
The only way to "define" a muscle is to lower the level of body fat to make muscles more visible. Reduction of body fat can be done in two ways:
1) Change your diet.
One should limit total caloric intake to about 15 times their body weight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and keep your body in a constant state of fat burning. Limit intake of saturated fats and simple sugars, and focus on eating lean sources of protein and carbohydrates with a low glycemic index. Also "very important to keep your water intake high at a level of around 0.6 ounces per pound of body weight.
2) Run the right cardio workout.
Release the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your ability to burn fat in the body and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high intensity level. This type of training shoot your resting metabolism through the roof and will let you burn maximum amounts of fat even when you are resting. I recommend 3-5 sessions of high-intensity cardio per week, spaced at least 8 hours away from your weight workouts.
That's all there is, folks. Take the concept of "light weight and higher reps" and throw it out the window to the right, down the street and around the corner. Following this method wrong only causes loss of muscle mass and strength, and will not help you burn fat or defining your physique.
All you need to do to shape solid muscles for the summer is as follows:
1) Train with heavy weights and low reps to build muscle up.
2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.
End of story.
See you at the beach!
Nobody wants to walk with a soft body, smooth and soft, and for the next month or two, all these serious athletes will move to "get ripped".
As usually go about this?
They lighten the weight and do more repetitions.
This has always been a widely accepted method of "cutting" and if you ask most trainers in the gym will tell you that "heavy weights of muscle and lighter weights define the muscle".
Want to know the reality behind the "light weight and high reps" method of obtaining a ripped and defined body?
It is completely, totally and utterly wrong.
It could not be further from the truth. In fact, there is no logical basis for this way of training whatsoever, and it sounded so ridiculous to think that has caused the majority of lifters to waste their time and impede their progress in the gym.
Let me clarify the situation once and for all: you can not locate reduced. In other words, it is physically impossible to treat the loss of fat from a specific body area. Performing bench presses with light resistance and high repetitions will not magically going to burn fat from your chest or make it appear harder and more defined.
Every time you put your hands around one arm dumbbell or cable, your goal is to stimulate muscle growth, as far as possible. No special exercises, weight lifting secrets "define" your muscles or cause them to become more "ripped".
Weight training increases muscle mass, end of story.
So how exactly do you "define" a muscle?
The only way to "define" a muscle is to lower the level of body fat to make muscles more visible. Reduction of body fat can be done in two ways:
1) Change your diet.
One should limit total caloric intake to about 15 times their body weight and focus on consuming smaller meals more frequently throughout the day. This will keep your metabolism naturally raised at all times and keep your body in a constant state of fat burning. Limit intake of saturated fats and simple sugars, and focus on eating lean sources of protein and carbohydrates with a low glycemic index. Also "very important to keep your water intake high at a level of around 0.6 ounces per pound of body weight.
2) Run the right cardio workout.
Release the traditional method of moderate intensity cardio in 30-45 minute durations. If you want to maximize your ability to burn fat in the body and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high intensity level. This type of training shoot your resting metabolism through the roof and will let you burn maximum amounts of fat even when you are resting. I recommend 3-5 sessions of high-intensity cardio per week, spaced at least 8 hours away from your weight workouts.
That's all there is, folks. Take the concept of "light weight and higher reps" and throw it out the window to the right, down the street and around the corner. Following this method wrong only causes loss of muscle mass and strength, and will not help you burn fat or defining your physique.
All you need to do to shape solid muscles for the summer is as follows:
1) Train with heavy weights and low reps to build muscle up.
2) Modify your diet and implement cardio workouts to eliminate body fat and create visibly harder and more defined muscles.
End of story.
See you at the beach!
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