Q: I need to get leaner, and I think I’d better start now if I want abs by springtime. I know I need to diet, but I don’t want to lose muscle. What’s the best way to build muscle and burn fat?
A: Many will say that you will lose muscle if you reduce your calories enough to burn fat, but we disagree…
We’ve seen an increase in muscle while we diet, especially in the first month or so. Why? First, we like to use gradual calorie reductions and/or gradual activity increases…
That means knocking off maybe 100 to 200 calories per day the first two weeks, then another 100 to 200 per day the two weeks after that—and so on. [There are sample diets showing these deficits in the X-treme Lean e-book.]
We will also add a bit to cardio every so often—for example, we may start with cardio twice a week, then add an extra day every two weeks until we are doing it four to five days a week. Those sessions aren’t too long, however.
Too much cardio and you jack up cortisol, a stress hormone that causes muscle loss and fat gain—just the opposite of what you’re trying to accomplish…
You want to minimize cortisol and maximize anabolic, fat-burning hormones, like testosterone and growth hormone.
So the real key is EFFICIENT weight-training workouts that minimize catabolism and boost anabolic HORMONES for a fat-to-muscle transformation…
Positions-of-Flexion—-that is, training each muscle through its full range of motion at three key positions—is ideal: a big midrange exercise, a stretch move and a more isolated exercise that trains the contracted position…
Midrange is usually a multi-joint exercise that allows you to generate the most force to activate the majority of growth fibers and up your testosterone release.
Stretch against resistance overloads the muscle at elongation, which produces trauma for fiber remodeling and triggers anabolic hormones WITHIN muscle tissue.
Contracted-position exercises have continuous tension that blocks blood flow during a set, causing a burn and rush of blood after; that can enhance growth hormone release—a potent fat burner.
You can supercharge the fat-to-muscle power of each of those exercises with methods like pyramids, repetition quantity, and negative-accentuated, or X-centric, sets…
X-centric—lifting in one second and lowering in six—is especially important, as it builds both myofibrillar and sarcoplasmic size as well as cranking up growth hormone output. GH is the master hormone that amplifies anabolic hormones and helps burn fat…
Just adding a single X-centric set of a compound move for each muscle can do wonders to kick-start a fat-to-muscle transformation…
For four-days-a-week and three-days-a-week POF programs incorporating all of the above—X-centric, pyramids and more—grab a copy of The Ultimate Fat-to-Muscle Workout—ONLY $10 HERE.
OR, get The Ultimate Fat-to-Muscle Workout + X-treme Lean ripping guide + X-traordinary Abs, ALL 3 for ONLY $17 HERE
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
www.X-Rep.com
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