Get Summer Ready! Fat-Burning & Muscle Building Workout Plan
A Complete Muscle Building Workout Plan for making this summer your “Defining Moment!”
As the days on the calendar pass, and the outside temperatures begin to rise, the amount of clothes we are able to (or wish to) wear slowly starts to diminish. Whether it be to work, the gym, to the beach, park or family barbecue it is certainly nice to be able to show off the fruits of your labor – confidently and proudly displaying all of the muscle you work so hard to build.
However, before you go rushing off to your local sportswear store or favorite online shopping spot to purchase some new spring/summer duds, why not take the next 8-10 weeks to focus on shedding as much body fat as possible? Because while we all know that thick, dense, defined muscle is totally awesome – you certainly “can’t flex fat!”
Fat Incinerating Tips
Cardio Upon Awaking – While research is conflicting as to whether cardio is more effective done in the fasted state, I firmly believe this is the very best time to burn fat. I have seen it work on the hundreds of clients I have prepared for competition, and on myself as well.
The Right Supplements – Every morning start your day with a powerful, multi-stage thermogenic fat burner such as RAPIDCUTS and about 5-10 grams of scientifically formulated BCAA like AMINOCUTS. Doing this prior to fasted cardio will not only increase the fat melting effect by boosting the metabolism, but will also help keep muscle mass intact and give you all the energy one needs to power through.
Carb-Free Breakfast – First thing in the morning our cortisol levels are at their highest point (aside from right after an intense weight training workout). While cortisol is notorious for breaking down muscle tissue, it is even more catabolic to fat cells upon rising. Keeping carbs out of your breakfast (consuming only protein, such as ISOFLEX, and healthy fats) will help to rapidly destroy fat, without negatively affecting lean tissue.
Carb Cutting – Each week leading up to summer eliminate about 25 grams of carbs from your daily diet, while adding in ten grams protein. This will help the body better utilize fat for fuel, increase the thermic effect of food, maintain muscle, and assist in shedding excess subcutaneous water.
Hunger Troubleshooting – Lets face it…existing in a calorie deficit, which is a necessary evil for getting lean, is not always an easy task. There will be many times where your blood sugar will drop, your tummy will cave, and you will begin fantasizing about attacking the cookie aisle of your local supermarket! However, the result in that case is certainly not very beneficial when the goal is looking like a comic book superhero.
I have found the best way to stave off hunger and bring energy back to an adequate level is to consume a huge glass of cold water with 5-10 grams of your favorite flavored BCAA powder mixed in. Alternatively, you could use A-CUTS, which contains a combination of amino acids, CLA, green coffee extract, and natural source caffeine if your mental clarity needs a serious boost.
Cardio Splitting – If your goal is 60 minutes of cardio for the day, for example, you will manifest superior results by splitting that (total) time between two, or even 3 sessions, than doing it all at once. You could wake up and do 30 minutes of cardio fasted, another 15 minutes post workout, and the final 15 before your final meal. This “splitting” strategy will help keep the metabolism elevated all day long, which effectively makes you into a literal fat-burning machine.
Vary Cardio – Some studies indicate that HIIT cardio is more effective at incinerating adipose than steady state – while others show the opposite. In my experience I have become convinced hat both types of cardio work (each carrying their own advantages/disadvantages), and thus both should be a part of your overall program.
Some studies indicate that HIIT cardio is more effective at incinerating adipose than steady state.
A highly effective strategy is to break cardio up, as suggested earlier (#6), into a 30/15/15 scheme (if the goal is one hour daily) with the first 30-min session being steady state and the following two as HIIT.
Be Cool – While the notion of keeping your home a bit chilly is uncomfortable for some, this is actually an efficient way to stimulate BAT, or brown adipose thermogenesis. Of course, using this practice is not going to suddenly melt away pounds of fat, but is just another way to take advantage of how the body works, thus making your overall regimen more productive.
Get Intense – When the main goal is dropping body fat, it is a great idea to make your weight training sessions more productive and intense via the use of supersets and dropsets. These intensity techniques are not only valuable for stimulating muscle growth, but also will raise heart rate, increase metabolism, burn greater calories and push natural GH (a very powerful fat-crushing hormone) through the roof!
higher levels of natural hormones … destroy body fat!
Compound Pounding – You will burn a heck of a lot more calories, as well as stimulate higher levels of natural hormones that destroy body fat if you make sure to include plenty of basic, multi-joint exercises in each of your workouts. This is not to say that you should shy away completely from more isolated movements, but only that you do not neglect some serious “compound pounding!”