Should You Do Cardio Before or After Weights?

Whether you are aiming to build muscle, lose fat or just stay fit and healthy, it’s important to include some sort of cardiovascular training into your weekly routine.

If you are looking to build muscle, it should be used to help keep your fat gains to a minimum while you are gaining muscular bodyweight.

And if you are trying to lose fat, you can use it to increase your calorie deficit, alongside a properly constructed fat loss diet plan.

But when should you do your cardio in order to get the best results? Should you do cardio before or after weights? Or should you do it at a completely different time? Well, let’s take a look at each of these situations. Continue Reading →

Carb/Calorie Cycling for Better Body Composition

muscles 2 flickrIf you want to build muscle with little or no fat gain, or lose fat with little or no muscle loss, then carb cycling should definitely be part of your nutritional strategy.

In fact, by using carb cycling, many people are able to build muscle and lose fat at the same time. Though this will seldom be optimal, and to get the best results you’d be better off concentrating on one goal (muscle gain or fat loss) at a time.

But, by using carb and calorie cycling, you’ll be sure to get superior results, in terms of improved body composition, as compared to what you would get by following a more standard diet plan. So in this article I’ll explain exactly what carb cycling is, why it’s so effective, and how best to use it to achieve your own particular goals. Continue Reading →

Intermittent Fasting for Fat Loss: 5 Reason’s Why It’s so Effective

If you want to lose excess body fat, all you really need to do is consume fewer calories than you expend (i.e. eat at a calorie deficit) and take a few steps to ensure you maintain your muscle mass while you are losing the fat.

But if you are finding it difficult to get the results you want, there could be a simple solution to that – intermittent fasting.

Intermittent fasting is simply the practice of going without food for short periods of time on a regular basis. This could mean not eating for a period of 20-24 hours once or twice per week, or, alternatively, you could just do 14-16 hours each day – which is basically just skipping breakfast.

There are a number of reasons why intermittent fasting works so well for fat loss, but here are the top five of them. Continue Reading →

How To Get Six Pack Abs – The Definitive Guide

It seems that virtually everyone wants six pack abs these days, yet very few people ever achieve them. So if you do manage to get a six pack, it sets you apart from most other people.

And although it will take a fair degree of determination, the approach required to do it is actually very simple. So in this article I’ll explain exactly how you can get six pack abs.

But first you need to realize that there are no quick fixes. You won’t get a six pack by simply doing an eight minute ab workout every day, or by using the latest gadget you saw on the shopping channel.

To get a six pack, you will need to do two things – build up your abdominal muscles, and burn off the fat that covers them. Continue Reading →

Top 10 Reasons You’re Not Losing Body Fat

bodybuilder 4 flickrSo you’ve been dieting for a while now, and you’re training regularly as well. You started off well enough, and you managed to lose a few pounds. But now you’re stuck. And no matter what you do you just can’t seem to lose any more.

What could the problem be?

Well, it could be any of a number of things; but here are the 10 most likely reasons why you’re not losing any more body fat…

1. You’re Eating Too Many Calories

This may seem obvious, but there are still people who will tell you that you can eat as much as you want as long as you avoid carbs. But it’s just not true. And whilst your body may handle the calories from the different macronutrients in different ways, when it comes right down to it if you are eating too many calories you won’t lose weight. Continue Reading →

How To Lose Fat Without Losing Muscle

So you’ve managed to build a decent amount of muscle, but you’ve put on too much fat in the process. Or maybe you always were a bit fat and you’ve now decided to do something about it. Either way you now want to lose all that excess body fat, and get a lean defined look. But how do you do it without losing some of your hard earned muscle?

Well, as I’ve said before, the No. 1 requirement for losing body fat is a calorie deficit. That is you need to consume fewer calories than you expend. When you do that your body has to find an alternative source of energy in order to meet its requirements. This can come from stored glycogen, body fat – or muscle tissue. And normally it will come from a combination of all of these.

So that means under normal circumstances when you lose weight you will lose both fat and muscle. But there are ways that you can signal your body to keep hold of its muscle mass and just use your body fat for energy instead. How do you do that? Well, here are the 8 best ways to ensure you lose fat without losing muscle… Continue Reading →

The Best Fat Loss Diet Plan

frank zane wcIf you want to lose body fat, it’s really not that difficult to do. You will need some determination, but apart from that, you just need to eat the right diet, do a bit of cardio, and take some steps to ensure you preserve your muscle tissue while you are losing the fat. Apart from that, all you need do is be consistent until you get the job done.

And even if you really just want to build muscle, if you are carrying too much fat, you’ll need to address that first, otherwise you’ll just put on far more fat than muscle, due to the fact that your insulin sensitivity will be very poor. You need to get down to below 15% body fat (22% for women) before starting a muscle building program. And 10–12% (15–18% for women) would be better.

So, if you want to start shedding the excess fat, the best way to structure your diet to allow you to do that is as follows: Continue Reading →