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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Most Important Factors To Consider When Losing Weight And Burning Fat

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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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The Advantages Of Training Brazilian Jiu-jitsu

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If your goal is to become a fighter or to be able to defend yourself completely, Brazilian Jiu-jitsu has significant advantages over most other martial arts. It remains the only single style that addresses all areas of fighting completely without the need for cross-training. Brazilian Jiu-jitsu was designed as a fighting style to defeat other martial arts, where styles like Boxing, Karate, Kung Fu and Tae Kwon Do all specialize in striking someone, none of them present solutions for someone who is pinned on the ground; conversely, Jiu-jitsu offers solutions for defending against striking attacks while standing and on the ground in addition to all methods of grappling attacks. With the popularity of contests like the Ultimate Fighting Championship, you will see people naming their styles as Wrestling or Kickboxing, but they all (and must) supplement their training with Brazilian Jiu-jitsu. To this day, there are still fighters entering the cage with Brazilian Jiu-jitsu as their only method of training to ensure their victories.

The Military has recognized the effectiveness of Brazilian Jiu-jitsu as a martial art not only for sportive contests, but in the real world as well. America’s Army cannot afford to buy into theories or Hollywood myths about martial arts; for a soldier, knowledge of martial arts is life and death, not a hobby or a film script. Through a scientific method, trial and error and process of elimination, The United States Army chose Brazilian Jiu-jitsu to be the core of their Combatives Program. In 2002, SFC Matthew Larson re-wrote the Army Combatives Manual (FM 3-25.150) and made Brazilian Jiu-jitsu the backbone for the entire work. Today, it is hard to find any elite Military or Law Enforcement agency that does not incorporate Brazilian Jiu-jitsu as a serious part of their doctrine.

12 reasons why Brazilian Jiu-jitsu is great for your mind and body:

1. Losing weight and gaining a ripped functional body

2. Helps release stress through riveting physical activity

3. Teaches you to protect yourself and your loved ones

4. Surprise yourself with what you’re capable of achieving

5. Avoid confusion and unnecessary situations

6. Make lifelong friends

7. Gain greater vigor and energy throughout the day

8. Quit cigarettes and other bad habits

9. Become full of self-confidence and self-love

10. Learn ways to change what you don’t like about your life!

11. Jiu Jitsu teaches you to move and to use your body improving your coordination

12. Gives you another goal to achieve in life, should you choose to master the art or achieve success in competition

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5 Good Reasons Why Women Should Be Lifting Weights

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1. It beats aerobic training hands down for fat loss

Studies show, even when they were performed at the same intensity (ie, the same amount of oxygen was consumed), weight training had a greater effect on the metabolism, and burned more calories for hours after wards. This is because, when you lift weights, you are not only using a lot more of the muscle at a greater intensity, but also building new muscle. And, of course, the more muscle you have, the more fat you burn.

2. It will make you stronger and fitter

I am often amazed at people who can run for miles but can barely pick up a heavy bag. That’s because aerobic activity (like running and step classes) burns a lot of calories but doesn’t build muscle, so you’re actually getting weaker. Research shows, women who lifted weights performed best in tests of strength and power. The aerobically trained group did worst. So, for real fitness benefits, do both.

3. It strengthens bones

Intensity is everything. It’s better to do between three and weight reps with a heavier weight than 20 with a light one. Do it with enough weight and you can significantly increase your bone mass. The exercises best suited to this are those that make the body work harder, such as squats and lunges using weights. This provides valuable protection against osteoporosis, which affects one woman in three over the age of 50.

4. It improves your mood, confidence and well-being

Countless studies are showing that not only can weight training improve your body, but it can also make a real difference to your state of mind. Lifting weights develops confidence, and has been shown in some cases to be as effective as drug therapy in improving depression and anxiety. Interestingly, in research done by Professor Maria Fiatarone in Australia, this was particularly the case when subjects lifted heavier weights.

5. It helps prevent illness and aids recovery

One study found that women who had breast cancer surgery had greater strength and less fatigue after resistance training. It also helps with diabetes, heart disease, osteoporosis, MS, arthritis and many more conditions that can severely affect the quality of life. Just remember to get clearance from your doctor before starting any exercise.

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Muscular Endurance

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Muscular endurance can be defined as the ability of muscles to endure over a period of time when they are in active use. Put another way, muscular endurance is the ability of muscles to be put through repeated contractions without weakening.

Examples of muscular endurance can be found on all fitness levels, from jogging and weight lifting to crossfit and even some strength-based Pilates programs. Muscular endurance can also be found in everyday life, such as walking numerous flights of stairs to your office or carrying your toddler through the store while grocery shopping.

Muscular endurance is different than muscular strength. Muscular strength is the amount of force put into a particular move (or contraction). The two together, muscular strength and endurance, go hand in hand in order for anyone to achieve any type of mid to high activity level every day. Muscular endurance does more than just get you through an intense workout, though it certainly does help with that.

4 ways Muscular endurance helps

1. Stamina

Those with muscular endurance find an ability to press though and keep going, no matter what they are doing. It may be an intense workout program, but it also may be a hike with friends, shoveling the snow or hoeing the garden. Muscles that are used repeatedly and have a high level of endurance do not tire easily when day-to-day demands require that they be used.

2. Increased Metabolism

Muscles do not have endurance unless they are toned and firm. Bodies that contain toned muscle, though not completely without excess fat, usually have less fat on them. Because muscles burn calories more efficiently and quickly than fat does, those with muscular endurance find themselves with quicker metabolisms, which in turn, can lead to healthy weight levels.

3. Fewer Injuries

Muscles that have endurance are not as prone to muscle strains and tears as muscles that do not have endurance to them. That is because these muscles are used to the actions they are being put through, and instead of being unduly strained, are able to respond properly to the demands being put on them.

4. Extended Workout Times

Muscles that have built up their endurance are able to keep being put through the same actions repeatedly, thereby allowing a person to extend and intensify workout sessions. This results in a full-circle type of situation, in that a person who is able to extend his workout time is able to build up more muscular endurance, which in turn allows for a longer workout time, continuing the cycle.

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