The Fat To Fit Workout Program

This article is not an 8-week program. It's a list of simple ways to build muscle and lose fat. Tips that worked for me and my readers. And guess what: you will be able to build muscle and lose fat in 8 weeks using these tips.

Build Muscle. The fastest way to build muscle is to get stronger. The stronger you are, the stronger you'll look. Get into strength training. Do barbell exercises that hit several muscles at the same time: Squats, Deadlifts, Overhead Press, etc.

Start with an empty barbell. Learn the exercise technique. Increase the weight gradually. If you don't know where to start, check out the Beginner Strength Training Program: it takes 3 times 30 minutes a week.

Nutrition. You need solid nutrition to get stronger and build muscle. Keep the nutrition healthy and you'll lose fat. Some tips:

* Protein. 1g/lbs daily. Meat, poultry, fish, eggs, etc.
* Fat. Balance omega 3, 6 & 9 intake: fish oil, saturated fat & olive oil.
* Veggies. All kinds, especially green fibrous veggies.
* Fruit. Also all kinds. Eat veggies and/or fruits with every meal.
* Water. 1 liter per 1000 calories you expend.
* Whole grain food. Oats, rice, pasta, breads, %u2026
I learned this and more from WWW.FAT-LOSS-4-MORONS.INFO


Eat foods that come in their natural state. Avoid anything that comes out of a box. Avoid trans-fats. Limit junk food consumption to once a week. Quit drinking soda. These simple tips will make a big difference in a very short time.

Lose Fat. Strength training will build muscle while decreasing your body fat. Eating healthy will further decrease your body fat. If you need to lose a lot of fat or if you're impatient, these tips are for you:

* Cardio. Do 30 minutes of cardio after your strength training. Three times a week at moderate intensity will do. The goal of cardio is to burn fat, not to exhaust yourself. You should breathe heavier than when at rest, but not gasping.
* Cut calories. Track your food intake using Fitday. Start eating 18x your current body-weight in lbs. One week later: cut 500kcal. Check the balance one week later again. Did you lose weight? If you did, keep eating the same amount of calories. If not: cut another 500kcal.

Whatever you do: don't starve yourself. Fat is emergency storage for your body. If you don't eat your body will hold the fat and burn muscles. That's the opposite of what you're after. Only cut calories if you don't progress.

Women: Building muscle, losing fat and strength training for women is same as for men. The only difference is women have other hormonal profiles than men. Meaning women will always have less muscle mass and more body fat than men.

But the approach is the same. Follow these tips and you'll get results. You won't get bulky if you don't overeat and stay away from steroids.

Red meat contains saturated fat and cholesterol which raises your testosterone levels. Testosterone is needed for muscle. Ask your doctor for a blood-test. Eat red meat for 2 months. Do another blood-test. Compare testosterone levels.

Eat lots of dairy products: milk, eggs and cheese if you're vegetarian. Don't let the fact that you're vegan or vegetarian serve as excuse. You can build muscle.

Motivation. The best way to keep yourself motivated is to set goals & track your progress. The classic scale is not your best tool. Here are better ways.

* Fat measurements. Measure your body fat weekly using a fat caliper.
* Pictures. Take pictures every 4 weeks.
* Blood test. Check health improvements.
* Strength stats. Keep a training journal. More strength is more muscles.
* Weigh scale. Only use it once a week. Each Friday for example.

I advise you to keep an online journal. Put it on Zen Habits Forums or on StrongLifts.com Forum. You'll get feedback & you won't feel alone anymore in what you're trying to achieve.

Expectations. Don't believe the hype in the magazines. You won't get ripped in 8 weeks. However you can build muscle and lose fat in 8 weeks.

Did You Know That...
-You Can Choose The Level of Muscle You Want While Rapidly Burning Fat...

-It IS Possible to Speed Up YOUR Metabolism And Enjoy A Fat Free Six Pack Without Using Fat Burners

-Results Should Be Rapid? That Reaching Your Goals

-Takes Only Weeks, Not Months...

-With The Proper Cycling Of Methods, You Can Prevent Sticking Points And See Continual Fat Loss And Muscle Toning...

-You DO NOT Need To Spend More Than An Hour In the Gym...EVER!

If any of these points peaked your interest, then I HIGHLY recomend you check out The Fat To Fit Workout Program.

You can read about ALL of the above and MUCH much more than I can cram into a 5 minute article. Honestly, the book is great, its fun to read, motivating and NOT boring.

It's kinda like the paper version of the Rocky IV workout scene, you know...where he's working out in the hills of Russia getting all pumped up? Well this book makes YOU feel that way! (Minus the cheesy music, lol)

Check it out and let me know what you think! :-)

-Jeff