Getting Lean And Ripped Without The Bulky Fat Look

Bruno_Ripped

The days of trying to bulk up as much as possible and look like a bodybuilder are out. Now the body image most men are looking for and most women find attractive is that of professional sprinters and swimmers. They are lean and toned with just the right amount of muscle and body fat to turn heads wherever they go. This is not a simple look to achieve, though. You must follow the right training protocols and make sure your diet is in check.

Top 4 things you should do

1. Cardio sprint training

When it comes to cardio, the preferred method is interval training. This allows you to push your body for a short period of time, and then take a period to rest and recover before going once again. It is preferable because it will also help develop your fast twitch muscle fibers and will kick your metabolism into high gear.

Any form of exercise that is very intense will help with your fat-burning process as the body will expend a great deal of calories repairing the damaged muscle tissue once you are finished your workout. Try to incorporate at least two sessions of interval training into your week — one focusing on longer intervals of one minute with two minutes of rest, and the other focusing on shorter intervals of 20 to 30 seconds with one to one and a half minutes of rest. Note: The shorter the interval, the more intense it should be.

2.Plyometric training

Plyometric training uses exercises that require you to move very quickly using only your body weight. They are great for developing explosive power and strength. Since you are not acting against a heavy weight load, you will not get the same hypertrophy effects that result in the bulky muscle look. Typical plyometric exercises are:

Box jumps: Jump onto as high of a box as you can, and then back down again. For added difficulty, try doing this off one leg.

Squat jumps: Begin by moving from a standing position down into a full squat, then rapidly push off the ground using your thigh muscles to propel yourself as high as possible. Land once again in a full squat position and repeat 10 to 15 times.

Clap push-ups: Perform the normal push-up action, but use your muscles to propel your body off the ground in the up phase. While in the air, clap your hands together and then land back into the push-up position to complete the downward portion of the exercise.

3. Circuit speed training

Circuit training is another good option for those looking to get lean and toned. It works in a similar way to supersets, but instead of working opposing muscle groups, you complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest, and then complete it again one to three more times.

Additionally, you may want to focus on increasing the velocity in which you perform the concentric (working portion) of your exercise, as this will help develop your fast twitch muscle fibers more.

4. Supersets

Supersets are an exercise technique in which you perform one set of an exercise for one muscle group, and then another set for an antagonistic group. For example, complete one set of bicep curls followed by one set of overhead tricep presses. Since these muscles oppose one another, while one is working, the other can rest. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session.

Getting lean and toned is dependent on burning more calories than you take in to remove excess body fat, so anything that helps you accomplish this is a step in the right direction. Try to incorporate these types of exercises into your workout as much as possible. Good examples are chest presses supersetted with bent-over rows and leg extensions supersetted with hamstring curls.

Top 3 things to avoid

1. Taking long rest periods during sets

The general guideline for building a great deal of mass states that you should allow ample rest time between sets to let your muscles recover. This enables you to lift maximally on your next set. While this principle still holds true for putting getting big, reducing this rest time will increase your metabolism, helping you get leaner.

Since your goal is not to achieve your maximum size, the shortened rest breaks will not hinder you in getting good muscle definition. You still need to rest enough so that you can challenge yourself, but there is no need for two-minute rest periods anymore.

2. Neglecting all forms of cardio

If you want to get that lean look, you have to do some cardio training. Former methods enforced the principle of boycotting all cardio as it burned precious calories that could potentially go toward muscle growth. This is fine if you don’t wish to control your body-fat levels, but in order to see your hard-earned muscles, cardio is essential.

3. Eating everything in sight

Doing this will add mass, but a greater portion of it will be body fat, bringing you further away from the toned physique you’re looking for.

*Also note
If you are looking to develop a defined yet muscular body, put some of these principles into effect. You do not have to be huge to be strong, and most people these days prefer a more toned appearance over a bulky look. Don’t forget to stretch, make sure your diet is free from all junk and processed foods, and make sure you are eating five to six times a day to keep your metabolism up. Once you have mastered both the workout and the diet, your physique will get noticed.

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The Truth About Boot Camps

Sydney-Boot-Camps

They are very rapid growing trend. The 3 main reason why they are is as follows.

1. Its is very affordable.

2. You can go with all your friends and try holding each other accountable.

3. There is usually one or two people leading the boot camp, so you can relax a little bit.
But the most important thing you are not being assisted with in boot camps, is efficient resistance training and nutrition. Which are the two main components in weight loss and muscle definition.

Boot camps stress on cardio, yes cardio is a great thing, but in order to maintain your goals of weight loss and definition you have to eat right and train right. Lifting a 5-8lb dumbbell in your bootcamp is not sufficient enough, and the amount of repetitions you are doing are too high in order to stress the muscle enough so it can grow, which is the point in resistance training. More muscle will increase your metabolism, which will then allow your body to burn fat. After 20min-30min all your carbohydrate stores are done. After that, your body relies on easily accessible protein to use as fuel!! This is BAD! This is called catabolism, and your body ends up using your protein stores for energy, this makes it harder for your body to add muscle tone, as you have no proteins no longer in your body to do so.

You are probably wondering. Will you lose weight doing boot camps?
Yes, but it isn’t just fat, you are burning fat and protein stores, which could have potential lead to muscle.
So why would you want to do that, when muscle is what speeds up your metabolism?

Also in boot camps you will very quickly reach a plateau. Which means your body will not change much. I am just here to inform you about what bootcamps are truely doing, it is a money market for most trainers.

The main thing also is they put you on a 3 month contract at $300 which works out to be $10 a session per week. But if you do not attend your money is good as gone. They charge everyone $300 each for there Bootcamp packages. If there are 30 of you that is a quick and easy $3000 for the group. Do you think they really care about your results??

The main thing also is the instructors running the boot camps wouldn’t even last 10min in a real military or police boot camp!

Do you really think they now how to motivate and push you correctly?? When they themselves have never trained to any sort of high fitness standard??




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You Need To Eat Lots Of Protein To Build Muscle Myth

Bruno Natural Muscle

The more protein you eat, the more muscle you will build, right? Wrong.

The body only needs so much protein every day; when you surpass its requirements, it simply processes the extra calories the same way it would excess carbohydrate or fat calories. The protein is broken down, and some of it is excreted while some is stored as body fat or used as energy. The requirements for protein are 1.2 to 1.5 grams per kilogram of bodyweight; this amount will ensure that your body is getting enough of the building blocks it requires to create new muscle.

Rather than ingesting too much protein, a better option would be to supplement your diet with good sources of carbohydrates, as they are the body’s preferred source of energy to create the muscle tissue from the protein you took in.

Whatever your goal, many organizations and individuals (particularly within the bodybuilding community), insist on athletes eating an extraordinarily high amount of protein sometimes more than triple the levels typically recommended by international government health boards.

Here are a handful of recommendations on protein intake from multiple sources, from numerous locations around the world. Here they are, in approximate order from least to greatest:

1) World Health Organisation 0.45 grams of protein per kilogram of bodyweight.

2) British Nutrition Foundation 0.75 grams of protein per kilogram of bodyweight.

3) Food & Nutrition Board (USA) 0.8 grams of protein per kilogram of bodyweight.

4) Health Canada 0.8 grams of protein per kilogram of bodyweight.

5) National Health & Medical Research Council (Australia) 0.84 grams of protein per kilogram of bodyweight.

6) American Association of Kidney Patients 0.8 to 1.0 grams of protein per kilogram of bodyweight.

7) Ask the Dietician 1.2 grams of protein per kilogram of bodyweight.

8 ) Journal of Applied Physiology (USA) 1.0 to 1.4 grams of protein per kilogram of bodyweight.

9) Medscape (USA) 1.2 to 1.4 grams of protein per kilogram of bodyweight (for endurance athletes).

10) Canadian Dietetic Association 1.0 to 1.5 grams of protein per kilogram of bodyweight.

11) American Dietetic Association 1.0 to 1.5 grams of protein per kilogram of bodyweight.

12) Medscape (USA) 1.4 to 1.8 grams of protein per kilogram of bodyweight (for bodybuilders).

13) Journal of the American College of Nutrition 1.6 to 1.8 grams of protein per kilogram of bodyweight.

14) Journal of the International Society of Sports Nutrition (UK) 1.4 to 2.0 grams of protein per kilogram of bodyweight.

15) Iron Magazine (USA) 2.2 grams of protein per kilogram of bodyweight.

16) Bodybuilding.com Protein Calculator (USA) 3.3 grams of protein per kilogram of bodyweight.

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Client Interaction With My Online Training

M3Habib

Question:
What is your take on cheat meals ?

Answer:
After the cardio session day, I will allow you to have something sweet to go with your meal.
Sort of like a cheat day but not, I don’t believe in them either. You should be eating good
everyday, all year round. But one treat a week wont hurt, especially after a good cardio session your body willlove those sugars. Its also the only time where its sort of exceptable, because your body will
break it down straight away and wont store all of it as fat. But if you had a cheat day and did no exercise, its
all going to get stored as fat straight away. Also I don’t believe in teasing your body one day a week is good.
Its like if you had a brand new Holden HSV, and one day you decided you want to fill it up with diesel instead of premium. Need to run your body on good foods always, your body works more efficient that way.

Question:
Are you looking at me to put on weight or cut with this diet ?

Answer:
Thats an easy answer: Both

Question:
Should I feel hungry or satisfied on this meal plan ?

Answer:
Satisfied, there alot of low gi foods in this diet,
Your body will digest these foods slowly leaving you feeling full for longer and allowing you to eat less calories without feeling hungry.

Question:
Do you eat like this all year or do you have breaks from the diet. From your pics your physique looks great all year round.

Answer:
All year round, and I encourage it in all my clients.

From my website:
My physique never changes Why have a physique that changes? My body stays the same all year round, wouldn’t you like your body looking great all year round? Why go threw those ridiculous cutting and bulking diets? Its very taxing and unhealthy on your body, also majority of body builders are on steroids. Also a study was done saying symmetrical bodies attract the opposite sex. Makes sense, seeing as there was another study done saying symmetrical facial features attract the opposite sex. So why wouldn’t you want to look and stay symmetrical to your own body type?

Question:
What macronutrient breakdown do you recommend for me – am I right in saying about 150 gr protein and rest make up in carbs and good fats ?

Answer:
Exactly, the next 6 weeks we will see how your body reacts to it. I can give you my diet and workouts, but that wont work on you. This is all specifc to what you want, abs and more muscle tone.
You have your own cron o meter, so that is really good. But I was surprised you didnt see or question the fact that you lacking in vitamins and minerals? With my diet your at 100%, your last diet was at 50%
Anyways we live and learn, I have been down that paths too. I have tried this and tried that, I have an open mind to it all. But alot of things you can tell are just not right. But know I have the knowledge in explaining why.

Dont worry about the questions, its all good.

The more you ask the better, you need your body and mind working together.
If I tell you to jump a bridge you wont do it, but if I tell you why, you will do it.
haha, not such a good analogy, but you know what I mean. :)

Have a good day at work,

Anymore questions feel free to ask,

Your Mate, and Online Trainer,

Bruno

www.brunosfitness.com

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Leg Workout That Actually Works Your Legs

Functional-Legs

I use Overload in order to train my legs into big, solid, lean, functional legs.
This Leg Workout I designed was meant to help me build up my legs, for power, size and strength.
Here is my leg routine, I call it the 6-6-6 leg workout.
Its easy, simple to remember and it actually works!
6 sets, 6 reps, and 60 second recovery between sets.

6 sets Squats
6 sets Dead lifts
6 sets Standing Calve Raises

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More Weight Means Bigger Muscles Myth

Bruno Body

Some guys focus solely on pushing the weight in their sessions. This is because they think there is a strict correlation between the amount of weight lifted and an increase in muscular size… and for many guys, the size of muscles like the biceps and pectorals is the point of bodybuilding.

This is not always the case. The fact of the matter is that regardless of what you do in the gym, you can’t build more muscle tissue out of nothing. If you aren’t eating more than enough of the nutrients that your body needs to maintain itself and to build the new muscle tissue, you aren’t going to get bigger — no matter how heavy the weights you lift are. It’s that simple.

Now, contrary to the point above, others think that if size is their goal, then life should become a 24-hour buffet. They eat everything and anything in sight, in the hopes that it will help spark new muscle growth.

What these individuals need to realize is that, yes, they do require more calories, however, the body can only assimilate so many of those extra calories into lean muscle tissue. After that, the remainder will go toward fat mass. Your P-ratio is what determines the amount of surplus calories going to fat and the amount going toward lean muscle mass. Your P-ratio is partly influenced by genetic make-up — which is something you can’t change — but the changeable factors that affect are your workout program, your nutritional intake and the timing of your meals.

So if size is your goal, you need to make sure that you are eating enough to get growth in the first place, but not so much that with the additional muscle mass, you get a great deal of fat mass as well.

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7 Ways To Achieve Fat Loss

Fat-loss
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You Don’t Need To Work Out Your Legs If You Jog Myth

Legs

It seems like when you walk through a gym these days, everyone is huddled around the free weights doing arms, while there is no one to be seen at the squat rack. Men often decide to forgo any leg training and just concentrate on their upper bodies. They figure that since they went for a run that morning or did some interval training on the bike the day before, they have already worked their legs enough.

The truth is that working your legs will indirectly help your upper body grow. Your leg muscles are incredibly large; when stimulated, they release a large amount of testosterone — the primary anabolic hormone responsible for muscle growth — throughout the body. Thus, you will benefit your upper body on days you don’t even work it out.

Also, having a strong lower body is the best basis for the rest of your training. Otherwise, it is like trying to build a house without a foundation — not very effective. So be sure you don’t pass up your leg training sessions any longer.

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In Order To See Results, You Must Push Yourself To Your Limit During Every Workout Myth

One of the key factors to getting stronger is rest. If you are going to the gym day in and day out, and pushing yourself to the max, you are likely not recovering from your workouts and not getting any stronger. It is when the body is resting that it can repair itself and rebuild so that it is stronger the next time around. If you work out again before your body has recovered, you will only break the muscle down further, causing you to become weaker rather than stronger.

Incorporating some easy or “off” days into your fitness program will give your body the time it needs to recover and will give you a psychological break. You will find that you are better able to stay motivated and you will greatly reduce your chances of overtraining and injury.

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Your Buddy’s Fitness Program Will Give You The Same Results Myth

2guys-workingout-thesameway

This is a very common notion among bodybuilders, who constantly ask fellow gym partners what kind of fitness program and diet tricks they use, thinking that if they do the same, they will see the same results.

This couldn’t be further from the truth.

Granted, it may be a very good program and you may see some results with it, but remember that you have a different physiological makeup than every other guy in the gym, and your body will respond to various training protocols in a different manner. So your best bet is to incorporate some aspects of this “workout God”‘s regimen into your program, but play around with the techniques and figure out what works best for you.

You may simply need to reduce the number of reps or substitute one exercise for another in the program. The important thing is to come up with the plan that works best for you.

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