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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Great Functional Exercises for Abs

Brunos Abs

The most important thing to always remember. Is to get abs to show in the first place, is to attain a low body fat percentage. If too much body fat is covering your ab muscles, no definition will show.

Try to perform the following exercises 2 to three 3 a week either before or after your other weight lifting exercises or on the off days, you’ll be well on your way to improving the looks and strength of your abs and core muscles.

*Remember: To really zero in on the ab muscles that you’re working, think about and feel the contraction take place.

Aim to maintain about 30 seconds of rest between sets, completing 3 to 4 sets of each of these exercises.

Leg raises

To do leg raises without equipment, lie on the floor on your back. Keep the lower back in contact with the floor and place hands to sides or under lower back for support. Lift legs upward as far as possible. Lower down to starting position slowly and with control. Make sure back stays flat on floor and abdominals are tight. The exercise is easier if legs are bent, harder if legs are straight.

The prone ball roll

The prone ball roll-outs are another great movement for targeting the lower abs as well as the hip flexors. To perform these simply place the feet up on an exercise ball while the body is face down towards the ground. While in this position you want to be balancing on the hands which are placed directly below the shoulders.

From there, slowly roll the ball in towards the body until you’re in a fully contracted position. Pause for a brief second at the top and then extend back out again to complete the rep. Note that this one may take a bit of practice to get your balance right on the ball so don’t give up if you struggle at first. If you keep at it, it won’t be long before you’re seeing the full benefits.

Exercise ball sit-up with a dumbbell

Regular exercise ball sit-ups are a great way to fully stimulate the muscle fibres in the abs, but for many of you, it’s no longer challenging enough. To up the intensity of this movement, add a dumbbell behind your head.
By placing it behind the head rather than over the chest as many people do with decline-weighted sit-ups, you lengthen the distance from the weight to the core, really adding to the difficulty.

As you move through the exercise, be sure to focus on the bottom half of the movement as this is where the muscles are extended the most, which will force them to contract harder.

Russian Twists On An Exercise Ball

Russian twists on the ball are an interesting exercise that is commonly forgotten about. To perform these lie again with the middle of the back against the ball but this time you want to hold a single dumbbell directly above you with both hands.

Once you’re balanced, slowly rotate the body (and dumbbell) to one side while keeping the arms fully extended.

After you’re as far as you can go while maintaining control and balance, lift back up to the starting position and then begin to twist to the other side.

*Also Note

The abs are one of the quickest-adapting muscle groups in the body, so it’s vital that you’re always trying something new to take them to the next level of development. Remember that one of the most critical elements to a successful ab routine is to always maintaining a focus on those ab muscles to prevent other muscles from helping out with the action.

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The Absolute Truth About Abs And Getting Them

Abbrothers

One of the most frequently stated goals of men in the gym is to “get ripped abs.” The ab muscles are what really identify someone who is serious about their fitness and diet plan, because without determination and a fair amount of effort, getting ripped abs is a goal that will never be reached.

While everyone has developed ab muscles to some extent, it’s getting them to show that becomes the biggest issue for most. This is due to the fact that most of us tend to store our body fat, at least partially, in the abdominal region. This is also one of the most stubborn places to lose fat from.

That said, if you know the principles for how to get ripped abs, you can make this goal a reality.

Genetic factor
The first thing you must realize is that every guy has his own uniquely shaped abs. Randomly selecting a picture out of some men’s magazine or billboard and saying that’s what you want your abs to be like could be slightly self-defeating, because even if you did get to low enough body fat levels, your abs may not be genetically shaped in a similar way; therefore, the appearance of your abs will still be different.

Recognizing that this factor is out of your control and not getting hung up on it is one step forward on your quest to get ripped abs. If you are unable to do this, you’ll only become more frustrated as time progresses, which is a serious motivational killer.

Rest assured, though, that if you can get your body fat levels low enough and perform correct, targeted exercises for this muscle group, your midsection will garner second glances.

Next comes the diet aspect of the equation. Ever heard the saying, “Abs are made in the kitchen”? Nothing could speak the truth more. As stated, everyone has some ab muscles, but most have a layer of body fat hiding them. Removing this layer is going to be about 90% dietary effort and 10% exercise effort when it comes right down to it. If you aren’t ready to take control over the foods you are putting in your mouth, getting ripped abs should not be a goal for you.

While the old notion used to be that you should eat a diet as low in fat as possible in order to remove body fat, this has changed in modern times. Now, diets that are higher in protein, moderate in fat and low or moderate in carbs are making headway, as this helps to control insulin levels better, and insulin happens to be the prime hormone that stores body fat (in a hypercaloric balance).

That’s not to say you can’t get lean on a higher-carbohydrate diet; you most certainly can — and some guys do — but for the vast majority, hunger levels are much more manageable on a low to moderate carb approach, which correspondingly makes eating fewer calories easier.

At the end of the day, it’s really going to come down to your total calorie intake, with less importance placed on how you get there — assuming sufficient protein is present, of course.

Finally, you have the actual ab routine. The regular performance of these exercises will play a large role in shaping the way your abs look once the fat is removed and they are visible.

Furthermore, since your ab muscles form the core of your body and are recruited for all other lifting exercises, it only makes sense that you’d want to dedicate some time to strengthening them.

When selecting ab exercises, think of anything that will decrease your stability — this effectively causes the abs to work harder as they are recruited. Exercise balls are the perfect tool for this, and there are a variety of movements you can do with them.

Examples of such exercises include basic front and side crunches, ball kick-outs (lying on the floor with feet on either side of the ball and palms on the floor, squeeze the ball with your legs and move from a crunched to a straightened position), and lying leg raises with the ball between your legs.

If you are looking to actually increase the size of your ab muscles, weighted ab work will be your best bet. Since muscle tissue will only grow significantly when an overloading weight is placed upon it, you must treat your ab muscles like you would any other muscle in the body. You wouldn’t get as developed doing push-up after push-up as you would with heavy bench pressing, so the same principle applies here.

Terrific options here include decline weighted sit-ups, weight abdominal twists (moving from side to side), and hanging leg raises with weight strapped onto your ankles.

Finally, the last types of ab exercises to include in your program are ones that have you contracting the ab muscles and holding this contraction for an extended duration of time. The benefit to this is that it will help the abs learn how to remain contracted, which will help when it comes to keeping them slightly flexed, allowing the muscularity to show even more.

As you’ve likely done before, if you stand in the mirror and flex your abs they look better, right? Well, the more isometric contractions you do, the more habitual this type of positioning will become, and you’ll likely start to keep them contracted to a slight degree all the time without really noticing it.

This could include performing the plank exercise and variations of that or simply tensing your abs, holding for 10 seconds and releasing. Repeat this tense/hold combo 5 to 10 times a couple of times a day and you should notice a difference in a few weeks.
abdominal greatness

If you are trying to get ripped abs, be sure to keep these major factors in mind. Most importantly, do not overlook the importance of your diet. Far too many guys think that they can just be sure to do enough ab work and cardio to make up for a less-than-stellar diet, but this kind of thinking almost always leads to less-than-stellar results.

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Most Important Factors To Consider When Losing Weight And Burning Fat

Bruno.Abs

In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. Yet there are still many trainers who will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight-bearing exercises, the more he will burn fat calories even at rest.

Cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training, on the other hand, will raise your muscle metabolism during the exercise session and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.

Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore, sufficient rest periods are essential.

Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it’s in the recuperation period that your muscles become stronger and, therefore, able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after the weight lifting activity.

The last most important factor to consider when trying to burn fat or lose weight is that lots of muscle mass can be lost as a result. As muscle mass will keep your metabolism high, try to avoid quick weight loss through miracle diets or starvation. This weight loss will be regained just as quickly. Instead, opt for a gradual fat loss routine by combining weight training and cardiovascular activities, and allow muscle mass to build up and increase your metabolism. Results may take a little longer, but they will last for a longer period of time.

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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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Benefits of Rowing

Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

* Low-impact (easy on the knees and ankles)
* High calorie burner (because it uses so many muscle groups)
* Great for joint health (joints move through a wide range of motion)
* Upper body (completes the stroke)
* Lower body (the legs initiate the drive)
* Works the back and abs too!
* Superb aerobic fitness (great for cardiovascular fitness)
* Relieves Stress (for overall health and well-being)

This is different from the rowing you may have done as a kid in a rowboat. The difference lies in the sliding seat. Your legs compress and extend with every stroke—in addition to the more obvious work being done by the back and arms.

Legs: You begin each stroke with your legs compressed and your shins vertical. You initiate the drive with the powerful muscles of your legs, and finish with your legs fully extended. Rowing promotes both strength and flexibility through this wide range of leg motion.

Arms: At the catch, your arms are outstretched; at the finish of the stroke, they have pulled the handle into your abdomen. As with the legs, this range of motion promotes both strength and flexibility.

Core: chest, back, abs: At the start of the stroke, the power of the legs is connected to the handle by means of the arms and the core muscles of the body. Then the back is more fully involved as it swings open through the middle of the stroke. Finally, the body is stabilized at the finish by the abdominal muscles.

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