LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

If you have an adjustable approach, depending on your goals at the time, you will always stay within your fighting weight, and be able to gain some muscle mass. Before laying out a sample meal plan, consider the following critical tips:

YOU NEED TO EAT ENOUGH FOOD TO FUEL YOUR BODY.
I am a big fan of intermittent fasting (IF). There are many benefits to IF that can help you reach your goals. Just be aware that cutting too many calories from your diet can lower you metabolism, leaving you hungry and primed to regain the fat that you lost. You also may find yourself eating the wrong types of foods after a long fast. So be mindful of the foods you eat to fuel your body. 

YOU NEED TO EAT BETTER FOOD.  

Piggybacking off #1, you will not make progress by cutting calories and eating processed foods when you are hungry. Sure, if you are in a caloric deficit and are eating gluten-free this and fat free that, you will lose weight, however this will not stick long-term. As Josh Hillis Says, co-author of Fat Loss Happens on Monday, weight loss will be determined by the quantity of the food you eat, but body composition (fat and muscle) will be determined by your food quality. Eat 70% of your diet in whole and minimally processed foods that you like. Eat 20% in whole and minimally processed foods that you don’t like, but don’t hate. This will allow you to explore your pallet. If you follow those two rules, eat 10% of whatever you want. You have to let yourself indulge once in a while for your sanity and to kick-start your metabolism. This also allows you some wiggle room when you are in a crunch.

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LOSE FAT WHILE KEEPING HARD EARNED MUSCLE

Follow this simple eating guide to shed more fat and hang onto the muscle you busted your ass to gain.

When it comes to losing fat to look good, people tend to go to extremes. All winter long you have tried to bulk up and pack on the muscle. While this is all good, you may end up with some unwanted body fat. So, you decide to either not eat much, eat too little, avoid certain foods like the plague, and end up miserable with less muscle than you had from the start. This does not have to happen.

In order to retain muscle while shedding body fat, you need to have a sustainable approach, not an extreme one. Even when prepping for a physique show, the athletes who look the best typically stay on track all year long, and don’t force themselves to lose fat fast by depriving themselves.

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SHOCK YOUR CHEST INTO GROWING Part(3)

Here are 5 supercharged chest-blasting techniques to get your pecs out of a rut.

Why to do it: Yet another way to train your pecs past failure is via partial reps, in which you perform reps in less than a full range of motion. “If you stop a set due to your inability to complete a full rep, you’re not taking the muscle to its true limit,” says M&F senior science editor Jim Stoppani, PhD. “If instead you continue with partial reps until you can no longer budge the weight, you’ll know that you’ve taxed the muscle to its absolute limits.” For chest, partial reps are great on Smith machine presses, other chest press machines and dumbbell press. Since the triceps play a major role in the top half of the ROM when pressing, you often end up ending the set when the triceps fail, not the chest. By doing reps in the lower half or three-quarters of your bench press ROM (after reaching full ROM failure), the triceps are no longer the limiting factor and the pecs will be taken to full fatigue.

What to do: On the last set or two of any or all of the aforementioned exercises, go to full ROM failure, then continue doing reps in the lower half to three-quarters of the ROM (all the way down, but stopping well short of full elbow extension) until you can longer push the dumbbells to the half way point.

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SHOCK YOUR CHEST INTO GROWING Part(2)

Here are 5 supercharged chest-blasting techniques to get your pecs out of a rut.

Why to do it: Including various types of resistances in your pec training is great for shocking the muscles into getting stronger and bigger. You’re accomplishing this by training with free weights, cables and cambered machines, each of which applies a slightly different form of resistance. But yet another way of working the muscles differently entails using rubber bands. Dugdale finds bands especially beneficial on Smith Machine bench press. “Using bands increases the total workload placed on the muscle,” he says, “while unloading some of the weight at the bottom of each rep [where you’re weaker] and increasing it at the top, [where you’re at a mechanical advange].”

What to do: The next time you do Smith Machine bench press, on each side secure a band from the bar (just outside of the weight plates) to the bottom of the rack. (You’ll have to load the machine with less weight than usual to account for the added resistance of the bands.) Your technique won’t change, but you’ll notice the resistance increasing as you press the bar up. Do 2-3 sets in this manner, then either move onto your next exercise or do a set or two more without the bands.

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SHOCK YOUR CHEST INTO GROWING

Here are 5 supercharged chest-blasting techniques to get your pecs out of a rut.

Pecs haven't really grown any bigger or stronger in months? Time to throw another wrench into your pec training with some new hardcore, extreme techniques, all intended to spark new muscle growth and take your chest to the next level. The following 5 chest-shocking methods have been tried many times over by expert trainers, champion bodybuilders and muscle-hungry gym rats with smashing success.

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6 WAYS TO LOSE YOUR BEER BELLY

Get your V-taper physique in top form with these torso-targeted exercises.

Various methods of fasting can be beneficial when trying to lose fat. My favorite methods are the Warrior Diet (20 hour fast/4 hour feed), Leangains Method (16 hour fast/8 hour feed) and the 5/2 method (eat regularly 5 days a week and 2 days a week only eat 400-800 calories). By fasting for a period of time, you control your hunger hormone Ghrelin, control insulin sensitivity and reduce overall calories to help aid in fat loss.

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6 WAYS TO LOSE YOUR BEER BELLY

Get your V-taper physique in top form with these torso-targeted exercises.

With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.

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7 BEST MOVES FOR GETTING WIDE ON THE SIDES

Get your V-taper physique in top form with these torso-targeted exercises.

This exercise is similar to the stiff-arm pulldown in action and muscle targeting, but offers a far greater stretch at the midpoint of the movement. An added benefit is that the DB pullover also activates the chest musculature as well.

Tips: Perform this movement slowly and strictly for between 8 and 15 reps per set. Keep only a slight bend in the elbows and reach both down and back on the negative portion of the rep. This will create a strong stretch and put more tension on the lats/teres than the pecs.

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7 BEST MOVES FOR GETTING WIDE ON THE SIDES

Follow these laws to achieve optimal performance throughout your training regimen.

1. The Law of Individual Differences: We all have different abilities, bodies and weaknesses, and we all respond differently (to a degree) to any given system of training. These differences should be taken into consideration when designing your training program.
2. The Overcompensation Principle: Mother Nature overcompensates for training stress by giving you bigger and stronger muscles.
3. The Overload Principle: To make Mother Nature overcompensate, you must stress your muscles beyond what they're already used to.
4. The SAID Principle: The acronym for "Specific Adaptation to Imposed Demands." Each organ and organelle responds to a different form of stress.

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