Lose Weight And Gain Muscle – Its A 2-Step Process

Posted by Nigel Jeal | Posted in Articles, Fitness | Posted on 06-10-2012-05-2008

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“Lose Weight – Gain Muscle!” You’ve probably seen or heard this headline all over the place, from today’s top weight-loss, fitness, and muscle-building magazines to radio and TV ads. What you may not have seen or heard is that it’s best (and possibly easier, too!) to do the weight loss first, and muscle building after. You see, before you can build up your muscles, you have to ditch the excess body fat. So while you may see both processes touted together by your favorite exercise or body-building celebrities, losing weight and gaining muscle really is more of a two-step process.

We’ll start with losing weight (or rather, body fat), and why you should concentrate your efforts on this step first. By losing the extra body fat first (which is the “true goal” for weight loss), through healthy eating and moderate exercise, your muscles begin to build tone so that once you are ready to start the muscle-building phase your muscles are in a lot better shape for it. I read somewhere that losing weight is about creating a “calorie deficit” and I believe that’s a good way to put it. In plain English, however, what it means is to lose fat, you need to burn off more calories than you take in each day.

How do you create a “calorie deficit?” You do it by manipulating and maintaining a low calorie diet and light to moderate exercise plan. Don’t even think about trying those “fad/fast weight loss diets” either, because most of those are unhealthy and potentially harmful. Not to mention most people who use them and lose some pounds usually gain back what they lost and more. You want to create a long-term healthy eating and exercise plan so when the fat is gone, it doesn’t come back! So now you know how to take care of step one of your plan to lose weight and gain muscle: create a “calorie deficit” to burn off the fat.

Step two is all about building muscle. How does one build muscle? You do it through strength and endurance training that focuses on working specific muscle groups in each training session.

Strength training generally involves the use of weights, but you will also want to do things like sit-ups, push-ups, pull-ups… and these training exercises can be done anywhere because the weight you’ll be using is your own body weight! Still, free weights are going to come in handy for those other muscle-building reps you’ll be doing, like squats, bench presses, and curls. For maximum effect and minimum possible damage, schedule your muscle-building workouts for 30 to 45 minutes a day, three days a week.

The main thing to remember when you start on your quest to lose weight and gain muscle is until excess body fat is gone, you’ll just be gaining tone. After you’ve burned off the fat, then you’ll be ready to build muscle mass, and your body will be in better condition for doing so if you concentrate on burning the fat first.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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How To Have Fun Losing Weight

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness | Posted on 16-09-2012-05-2008

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You know what isn’t fair? The fact that it’s so much more fun to gain weight than it is to diet and exercise. That has to be one of the real reasons why people don’t like to lose weight, right? I mean it only makes sense. If doing what it took to be at your ideal weight was more enjoyable than what it takes to gain weight, we wouldn’t have a problem with obesity.

It doesn’t have to be that way anymore. Imagine if it wasn’t such a drag to get healthy, to lose weight, to eat right or to exercise. I’m sure you can see what a positive impact that could have on how much you weigh. Here are some ideas you can put to use to make it fun.

The very first thing you have to do is change your mindset. Don’t worry about what other people think about your jogging, or what your fat friends will say when you order grilled chicken for lunch. You know why you shouldn’t worry? Because it’s your body! Let them laugh. You can laugh with them or laugh back at them. Either way, you’ll get the last laugh and that’s the best kind.

Alright, let’s face it, you probably already like to eat, otherwise you wouldn’t have to be looking for ways to lose weight. This is just a guess, but what you probably don’t enjoy is eating more of the right foods and less of the not-so-good ones. You can give the good foods funny names, and vice-versa. You’re not eating broccoli, you’re eating “goody goody mini-greens”. And it’s no longer a doughnut, now that you call it a “sweetened lard bombs”. Go ahead, be creative.

Also, don’t deprive yourself. You can still eat all of the foods you enjoy, just not as much. If you try to cut them out altogether, that wouldn’t be any fun at all. Instead you would be focusing on the deprivation and bury your head into a half-gallon of ice cream as soon as your willpower wavered. But when you eat a little of the things you like, there’s no need for willpower at all.

When it comes to exercising to lose weight the main key is to do something you enjoy doing. Just get moving. You don’t have to go for a three-mile jog or lift weights in the gym (unless you want to). Get out in the garden, go for a walk, toss the frisbee around, go swimming…any extra activity that appeals to you will burn off extra calories.

Finally, as you do these things more, it will get to be even more fun as you do them. And seeing the results is makes it even more worthwhile. So, don’t let others tell you that losing weight is hard. You know better, you now know just how fun it can be.

If you have any questions, please feel free to leave a comment and we’ll get back to you. Thanks for reading.

–Nigel

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Nutrition Myths – Late Night Eating & Protein Powders

Posted by Nigel Jeal | Posted in Articles, Diet, Fitness, Nutrition | Posted on 09-01-2012-05-2008

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Ready to crush some nutrition myths?

I get extreme nutrition questions all the time. In fact, just yesterday I was asked about whether it was bad to eat carbohydrates and protein at the same time. I can’t stand that type of obsessive-compulsive thinking. There’s no reason to be worried about that kind of tiny detail.

So here are two of the five nutrition myths I crushed while down in California hanging out with friends and celebrating my buddy Bedros Keuilian’s birthday down over the weekend.

(By the way, by ignoring these myths, I ate amazing meals and still didn’t gain any fat!)

Myth #1) You can’t eat late at night

I blew that one out of the water on the first night I arrived. My flight from Toronto to Orange County was at 6pm Thursday. I ate before I went to the airport, and then aside from a few almonds on the plane, I didn’t eat until I arrived at 8pm California time.

So that’s 5 hours past my normal dinner time. But “nutrition experts” are going to tell me I can’t eat now?

They are going to send me to bed without any supper? Who do they think they are, some kind of evil villain from a Mother Goose nursery rhyme?

Some type of wicked step-mother nutrition witch, or something?

Well, I’ll have my dinner whenever I want, thank you very much. And if that means eating at 9pm, then that’s when I’ll eat. The bottom line: It’s not WHEN you eat, it’s HOW MUCH you eat.

By the way, just to horrify these so-called nutrition experts even more, I even ordered a pizza when I ate at 9pm last Thursday. Then again, I ate dinner with Mr. Cheat Diet, Joel Marion…

Myth #2) You must use protein shakes if you want to lose fat/gain muscle

Survey says, “Wrong!”

There has never been a scientific study showing that you’ll build muscle or burn fat better if you eat more than 1.8 grams of protein per kilogram of body weight. That translates to LESS than one gram of protein per pound of body weight. So yes, it’s fine to round up to one gram per pound, BUT that ONLY works if you are relatively lean.

If you are more than 20% fat, you do NOT need anywhere near one gram of protein per pound of body weight. Let’s say you’re a 175 pound guy or a 145 pound woman with 20% fat. At most, you’ll need one gram per pound of LEAN body mass (that’s your total weight minus your fat weight).

So our man would need 140 grams of protein and our female would need 115 grams of protein per day.

That is SO EASY to get through REAL FOOD that you don’t need to suck down the “swill” that nutrition stores sell you (aka – protein powder).

Just check out how much protein you get from REAL food:

* One cup of any dairy product = 8-10 grams of protein

* One ounce of meat = 7-10 grams of protein

* One ounce of fish = 6 grams of protein

* One egg = 7 grams of protein

* One cup of kidney beans or black beans = 15 grams of protein

* One tbspn peanut butter = 4 grams of protein

* One slice of bread = 5 grams of protein (!)

So you see, you don’t need bad-tasting powders when you can eat real, delicious foods for all your protein needs.

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Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment. Discover the simplest fat loss nutrition program to help you burn fat, sculpt lean sexy arms, and build ripped six pack abs in less time than ever before.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Bodyweight 500 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 06-01-2012-05-2008

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Hope you’ve been progressing well with the bodyweight challenge workouts? 

Next up for you is another great video workout to challenge you even more…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 500 challenge.

You’ll do 500 bodyweight repetition exercises back-to-back with as little rest as possible until you have finished the workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the ultimate challenge where you will perform 500 bodyweight repetitions in the BW 500 workout challenge.

Starting out with 50 prisoner squats, you want to get in a squat position and place your hands behind your head. Be sure to keep your elbows back as this will force your upper back to work a little more in this exercise.

Immediately following the prisoner squats, you are going to go into 50 push-ups. The good thing about this particular exercise is that you can split these up however you like. For example, you can do 10 repetitions five times or 25 repetitions two times.

Jumps is the next exercise from the Bodyweight 500 challenge you’ll do. This time you are going to do 25 repetitions. Be sure in this exercise that you brace your body for the landing so as to reduce the impact on your body. So, once you come down into the regular squat position, you’ll jump right back up in the air, arms extended.

After the jumps, you are going to move into 25 leg curl repetitions. This is a surprisingly tough exercise, especially after the jumps and squats. To begin, lie on the floor, with your feet up on the stability ball, bridge your hips up in the air, and contract your hamstrings to bring the ball into your body and then back out.

In to the next exercise, you’ll perform 50 stability ball jackknives. So place your elbows on a bench, feet on the stability ball, keeping your body in a straight line, bring your knees to your chest and then back out.

Once you’ve completed the jackknives, you’ll do 50 step-ups. Do 25 for one leg, making sure to keep your foot up on the bench at all times, and then switch over to the other leg. Also, be sure to not stand too close to the bench as this focuses more attention on the quadriceps, rather than the glutes.

So now that you’ve finished the step-ups, you’re half way to completing the Bodyweight 500 Challenge in terms of repetitions. Now, you are going to do 25 pull-ups. This is where things are going to slow down for a lot of people. If you cannot do pull-ups, then you can do the bodyweight inverted rows instead.

Next, you’ll move on to 50 lunges, alternating sides with each lunge counting as a repetition. Be sure in this exercise to keep your back straight. After the lunges, you will perform 50 close-grip push-ups where your triceps will definitely be feeling the burn after you’ve finished all of the repetitions.

To finish off the Bodyweight 500 you have a very difficult 3 exercise combination. To start out, you will do 50 bodyweight inverted rows. More than likely, you will need to break up the 50 repetitions. For this exercise, use an overhand grip and bring your chest up to the bar and keep your shoulder blades back.

Next you’re going to move into 50 bodyweight squats, keeping your hands out in front of you for balance.

At this point, your arms are going to be tired and your body fatigued, but the ultimate Bodyweight 500 Challenge ends with 25 underhand grip chin-ups. Again you can break these 25 up into however many chunks of repetitions that you need to.

So that’s it for the Bodyweight 500. When I first did this Challenge I managed it in 27 minutes. Be sure to make the time limits of the previous workout before moving on to the next challenge. Good luck and have fun!

http://tinyurl.com/4yxhrrl

Bodyweight 350 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 01-01-2012-05-2008

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Firstly, I want wish you and your family a Happy New Year…

How have you been getting on with the bodyweight challenge workouts? 

If you’ve been doing well great another great video workout to challenge you even more…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 350 challenge.

You’ll do 12 more bodyweight exercises back-to-back with as little rest as possible until you have finished the workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the Bodyweight 350 Challenge which means you’ll do 350 repetitions in back-to-back-to-back fashion with as little rest as possible.

To start out you’ll begin with Prisoner Squats for 45 reps. So, place your hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up.

Next is 40 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise.

Immediately following the push-ups will be 20 Jumps. Be sure to jump right back up as soon as you land.

From there you’ll go into 20 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times.

After the leg curls, go immediately into 20 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times.

Once you’ve completed all the jackknives, you’ll then do 40 Step-ups (20 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides.

Okay, you’ve now completed 185 reps and you’re more than half way there. Next up is 10 Pull-ups. With an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down. (If you can’t do pull-ups, then you can do bodyweight rows instead)

Next up is 40 Lunges, 20 per side, alternating sides followed by 40 Close-Grip Push-ups.

After your push-ups, you’ll do 20 bodyweight Rows using an overhand grip that is slightly wider than shoulder-width apart. Next, row your chest up to the bar, squeezing your shoulder blades together at the top position.

Once you’ve finished the rows go right into 40 bodyweight squats and then finish off with 15 Chin-ups. For the chin-ups, grab the bar with an underhand grip and from a dead hang position, pull your chest up to the bar and slowly lower down.

If you can finish this workout in 30 minutes then you’re ready to move on to the Bodyweight 500.

http://tinyurl.com/4yxhrrl

Bodyweight 250 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 27-12-2011-05-2008

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I hope you and your family had a great Christmas…

Now, I have a question to ask you.

Are you ready to make 2012 your best year ever? 

Here’s another great video workout…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 250 challenge.

You’ll do 12 different bodyweight exercises back-to-back with as little rest as possible until you have finished the workout.

Here’s the video you need to watch…

Enjoy :)
Nigel

This is the Bodyweight 250 Challenge, meaning you will do 250 repetitions of varying bodyweight exercises done back-to-back-to-back with as little rest as possible.

You may, however, need to break up an exercise into blocks in order to get through it. Just be sure to finish all the reps before moving on to the next exercise.

To start out this bodyweight workout, you’ll begin with either 30 Rope Jumps or 30 Jumping Jacks. For the jumping jacks, stay on the balls of your feet to really get the explosive lift and keep your hands straight up over your head.

After that you will move into 20 Close-Grip Push-ups. In this exercise, keep your elbows tucked into your sides.

Immediately following the push-ups will be 10 Jumps. Be sure to jump right back up as soon as you land.

After the jumps you will complete 10 Pull-ups. So, with an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down.

The next exercise in the Bodyweight 250 is 40 bodyweight Squats. Place your arms straight out in front, push your hips back and squat down and up.

From the squats, go right into 25 regular Push-ups.

Next up in this bodyweight workout is 20 Walking Lunges (10 per side).

You’ll follow the lunges with an upper body exercise known as Inverted Rows. In this exercise you’ll do 15 underhanded rows. So, place the bar at hip height, grab an underhand grip that is shoulder-width apart and then row your chest up to the bar, squeezing your shoulder blades together at the top position.

You’ll follow the rows with 30 Bicycle Crunches (15 per side). So flat on the floor, and your hands behind your head, bring your knee up to your opposite elbow, alternating sides.

Then go right into 25 more bodyweight squats, and finishing off with either 25 rope jumps or 25 jumping jacks to round out the workout.

http://tinyurl.com/4yxhrrl

Bodyweight 200 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 23-12-2011-05-2008

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Hey, as we approach the holidays I would like wish you a Merry Christmas and give you another great video workout…

In this video Fitness Expert Craig Ballantyne shows you how to lose fat and gain muscle in the bodyweight 200 challenge.

You will be doing 12 different bodyweight exercises, going straight from one to the next one until you have finished the workout.

Here’s the video you need to watch…

Have fun! :)
Nigel

If you passed the time requirement for the Bodyweight 100, then you’re ready to take on the Bodyweight 200.

To start out, you’ll do Prisoner Squats for 45 reps. So, place your hands behind your head and keep your elbows back. Next, push your hips back and squat down and then back up.

Move immediately into 30 Push-ups. Break these up into blocks if you need to, but make sure you get through them all before going on to the next exercise.

From there you will do 10 Jumps. Be sure to jump right back up as soon as you land.

After finishing all your jumps go into 10 stability ball Leg Curls. So, with your heels on the ball and your hips bridged up in the air, curl the ball in and then back out. Be sure to keep your body in a straight line and your hips bridged up at all times.

Once you’ve finished the leg curls, go immediately into 10 stability ball Jackknives. Place your elbows on a bench and your feet on a ball. Next, brace your abs and bring your knees into your chest and then back out. Make sure your body is in a straight line at all times.

Next up in this Bodyweight challenge is 20 Step-ups (10 per side). So, with one foot up on the bench, use your lead leg to drive up and then slowly lower back down. Be sure to keep your lead foot up on the bench at all times. Do all reps for one side and then switch sides.

Okay, back to the upper body, this time with 5 Pull-ups. With an overhand grip and slightly wider than shoulder-width apart, start from a dead hang position and pull your chest up to the bar and then slowly lower back down. If you need to do these one at a time in order to get through them all, that is finejust make sure you do all of them. (If you can’t do pull-ups, then you can do bodyweight rows instead)

Next up is 30 Forward Lunges, 15 per side, alternating sides, followed by 20 Close-Grip Push-ups.

After your push-ups, you’ll do 15 bodyweight Rows using an overhand grip that is slightly wider than shoulder-width apart. Next, row your chest up to the bar, squeezing your shoulder blades together at the top position.

Once you’ve finished the rows go right into 15 bodyweight squats and then finish off with 5 Chin-ups. For the chin-ups, grab the bar with an underhand grip and from a dead hang position, pull your chest up to the bar and slowly lower down.

http://tinyurl.com/4yxhrrl

Bodyweight 100 Challenge

Posted by Nigel Jeal | Posted in Abs, Articles, Cardio, Fitness, Videos | Posted on 17-12-2011-05-2008

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I have another great video workout for you…

In this video Fitness Expert Craig Ballantyne will outline the bodyweight 100 challenge

Here’s the video you need to watch…

Enjoy :)
Nigel

There are four weekend challenges as part of the Bodyweight 500 workout program. Each week you will do a Bodyweight challenge and if you finish under the allotted time, then you graduate into the next week’s challenge.

This video will outline the Bodyweight 100 challenge.

To start, you will perform 20 prisoner squats, maintaining good form by keeping your elbows back and shoulders blades together.

Immediately following the squats, go directly into 20 push ups. If you cannot do 20 repetitions straight, then you can break it up however you desire, or do as many as you can and take a rest.

Next, you will do 10 jumps.

After the jumps, you will complete 10 repetitions of the inverted row, using an overhand grip.

Then immediately go into 20 lunges, alternating sides.

Once you’ve done all the repetitions for the lunges, move on to 15 closed- grip push-ups. For this exercise you want to place your hands shoulder- width apart and your elbows tucked into your sides. Again, if you can’t do 15 in a row, then you might do 5, then 5, then 5.

To finish off you will do either 5 chin-ups or 5 more inverted rows for a total of 100 repetitions.

Now if you don’t make the cut-off time for the Bodyweight 100, then you will repeat this challenge the following week. However, if you do manage to beat the time, then the next week you will move up to the Bodyweight 200.

http://tinyurl.com/67okce7

DIET Vs EXERCISE Episode 4: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 24-11-2011-05-2008

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Here is another episode in diet vs. exercise. Today in the diet corner we once again have Brad Pilon, this time he will be snacking on 2 espresso brownies each weighing in at around 300 calories and he’ll wash that down with a 700 calorie Starbucks frappacino.

Representing the exercise corner, I’m going to perform a series of 1-armed kettlebell swings with a 35 pound kettlebell.

As Pilon gulps down the frappacino, I am working very hard at a pace neither I nor any other individuals in the gym would typically go at. The point here is that individuals can mindlessly consume calories before and after meals and it not even register with them.

Now that Brad has finished off both of his snacks and consumed nearly 1400 calories, I have completed 60 snatches of the KB swings and burned about 50 calories. Although the kettlebell swings did burn a lot of calories, in a short amount of time, it pales in comparison to the calories Pilon took in.

The results speak for themselves and t is very apparent that diet once again wins the battle in diet vs. exercise. This is precisely why individuals who go to the gym and work really hard for an hour are not going to burn fat if they are consuming so many calories mindlessly. You just can’t out train a bad diet.

Here’s the video you need to watch…

Enjoy
Nigel

http://tinyurl.com/67okce7

DIET Vs EXERCISE Episode 3: Fat Loss Diet versus Best Cardio Workout to Burn Belly Fat

Posted by Nigel Jeal | Posted in Articles, Cardio, Diet, Fitness, Nutrition, Videos | Posted on 21-11-2011-05-2008

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Okay, episode 3 of the Diet vs Exercise video series…

The third instalment of diet vs. exercise where Craig Ballantyne and Dan take each other on in the next challenge, a protein bar.

Today, in this contest, Craig Ballantyne is going to be speed walking on the treadmill set at about 3.5 miles per hour while reading a magazine.

While Dan is going to consume a protein bar which contains about 200 calories

Craig burned only 5 calories in this workout, in the same amount of time it took Dan to consume 200 total calories.

So again, in the battle of diet vs exercise, Diet WINS again. You can’t out train a bad diet.

Here’s the video you need to watch…

Enjoy
Nigel

http://tinyurl.com/67okce7