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By Nick Nilsson
A lot can happen in 30 days...
The dream of everyone who
trains is to lose maximum fat and build maximum muscle in
the shortest period of time possible. While it is definitely
possible to both lose fat and gain muscle at the same time,
in my experience, the best results come from concentrating
on one major goal at a time.
Let me put it this way: to lose
fat, you need a caloric deficit. To build muscle, you need a
caloric surplus. If you try to do both at the same time, you
may just remain exactly where you are!
So the question before us is -
how do we maximize both fat loss and muscle gain, two very
much opposing goals, in only 30 days?
It's simple - we focus on both goals in the same program but
not at the exact same time!
By alternating rapidly back and
forth between reduced-calorie fat loss training and
higher-calorie mass-oriented training, you can not only
accomplish both goals at the same time, you can actually use
the two opposing goals to feed on each other and send your
results through the roof!
To illustrate my point,
remember how quickly you gain weight when coming off a
strict diet? Remember how quickly you lose weight when you
start to diet and you haven't been careful about what you've
been eating? That's your body rapidly adapting to a stress.
One of the most powerful features of this switching back and
forth is in the change itself - your body changes far
quicker when you give it a powerful reason.
What is the result of this switching back and forth?
Extremely rapid fat loss and extremely rapid muscle gain.
To maximize the effects of this
switching, you must tailor your training, diet and
supplementation towards your specific goal during that
particular time. Proper manipulation of these factors will
greatly enhance the body's hormonal response to this
program, which is the real key to maximizing your results.
For five days, we will target everything about your training
and nutrition towards fat loss.
You will reduce your caloric
intake below maintenance levels to promote fat burning.
You will reduce the rest periods between sets in your weight
training to increase the intensity of the workload and boost
the metabolism.
You will increase your training
volume, performing more sets for each bodypart.
You will not push your body to muscular failure - pushing to
failure can be too stressful to the muscles when on a
reduced-calorie diet. Stop one rep short of this point.
You will include cardio
training, preferably High Intensity Interval Training for
best results, to burn calories and further boost your
metabolism.
You will NOT take creatine during this time (I'll explain
why below).
It is best to follow a low-carb
diet during this time for maximum effectiveness. Eating this
way will be especially powerful when you switch to the next
phase of the program.
After five days, your metabolism will be just starting to
get used to the training and nutritional program you're
following. Now we'll throw it a curveball and change
everything!
For the next five days, you
will be focusing your training, nutrition and
supplementation completely on muscle building.
You will increase your caloric
and protein intake to promote gains in muscle mass.
You will increase your rest
periods in between sets to allow for more recovery and
increased strength in your sets.
You will decrease your training
volume, doing fewer sets but with greater intensity. This is
the time to really push your muscles to the edge! You're
feeding them now, so don't be shy about training them hard.
You will eliminate all cardio
training in order to maximize muscle gain. Cardio training
can burn calories that should be used for the muscle
building process.
You will load creatine for the
first three days of the muscle-gain phase. This will take
advantage of and greatly enhance the flood of water and
nutrients into the muscles.
You will NOT follow a low-carb diet during this time. We
want lots of carbs to provide energy and promote insulin
release (the body's primary storage hormone). This insulin
release will help shuttle protein and other nutrients into
the muscles to help with building.
The body's hormonal response to
this huge change in training, nutrition and supplementation
is tremendous. Sensing a feast after a famine, it will
greedily take in all the nutrients it can and store them in
the form of glycogen (for carbs), muscle mass (for protein)
and fat (to some extent). Since you will only be doing this
phase for 5 days, however, fat gains will be minimal so
don't be shy to eat!
It is important to note that
you should eat a lot but you should eat clean - loading up
on junk food will not give you the best results. You've got
to provide your body with quality materials to rebuild with
or you may not gain as much muscle and you may add too much
fat.
After five days of this
training, your metabolism will be cranking along, happily
building muscle. Now we'll pull the rug out and go right
back into fat-loss training for five days. Since your body
is used to getting more food and your metabolism is still
moving fast, switching to fat-loss training at this time
will immediately result in your body burning far more fat
than if you were using a conventional fat loss program.
In 30 days, you will complete
three rounds of this rapid-adaptation training. As you will
soon experience, this switching back and forth between a
short, targeted fat loss program and a short, targeted
muscle-building program can have a tremendous and rapid
impact on bodyfat and muscle mass levels.
What does this mean for you? It
means you can lose fat faster and gain muscle faster, taking
FULL advantage of your body's natural reaction and rapid
adaptation to massive change.
Think this program sounds good? You ain't seen nothing
yet...
This particular program is just
a taste of what you'll find in the full All-Star Trainers
eBook from AtoZFitness. In addition to a detailed
explanation of how to perform my program, including a
day-by-day guide and set-by-set workouts to follow, you'll
also get the rapid fat-loss and muscle-building secrets of
11 of the most knowledgeable and respected trainers in the
world, including Tom Venuto, Pete Sisco, David Grisaffi,
Jeremy Markum, Phil Campbell, Christopher V. Guerriero and
many others!
The next 30 days are going to
pass by whether you get this information or not. You could
stick to your conventional programs and get slow (if any)
results. How would you like to make these next 30 days the
most productive of your entire training career?!
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