fat burning Archives

Scientific Training: Look Like a Bodybuilder

Q: After being involved in weight training for many years, and after working with many people as their instructor at home and at gyms, I think the main reason, and by far the most important one, that lifters get big and strong is because of their own personal genetics. How they train doesn’t make much difference. High reps, low reps, whatever. If they put even a little amount of effort in, they get big. Of course, drugs help immensely, but the actual type of training system they use is of little consequence, as long as it’s reasonably sound. I built 22-inch arms without drugs, and I performed a standing press with 400 pounds. I honestly do not believe it was because I trained scientifically. I did train hard, but it was because of my genetics that I gained so well and got so strong.

A: You are correct, but most trainees who are genetically gifted probably aren’t reading this. That’s too bad because by experimenting with science-based training, most of them could be so much better; however, because they gain easily, they think they’re doing things right and they keep plugging away with mediocre methods and never reach their full potential. [Read more…]

Solving the Big-Muscle Puzzle

Q: Thank you for clearing up the muscle-growth mystery for me. I always believed in going heavier and heavier to get bigger. Now I know that’s only a small part of the puzzle. Working in the 4X method, X Reps, drop sets, and even some of your high-rep TORQ sets has already gotten me bigger in just a few weeks. My question is, Do you think some people get a better size response from power training and others get more size from density [endurance] work?

A: Absolutely. As we mentioned in a previous newsletter, the BIGGEST powerlifters don’t train for sarcoplasmic (endurance fluid) expansion yet have good muscle size. That’s because they were big dudes in the first place, which may signify more myofibril-building capacity. That would explain their extraordinary strength. The myofibrils are the actin-myosin strands inside the muscle fiber that generate force, but for most trainees that’s not the key to ULTIMATE SIZE… [Read more…]

Best Time for Cardio

Q: When is the best time for cardio? I’ve tried first thing in the morning before breakfast, but I felt tired and burned out by mid-morning, and my job suffered. Is right after a weight-training workout good? If so, for how many minutes? I’m trying to get lean while it’s still summer.

A: Steve interviewed two top researchers, Gabriel Wilson, M.S., and Jacob Wilson, Ph.D., and they believe cardio first thing in the morning on an empty stomach is HIGHLY catabolic. In other words, it wastes away your hard-earned muscle tissue. That makes sense considering you’ve been fasting for eight hours or more while you slept and your body is in the early stages of starvation. [Read more…]

Interval Cardio to Burn More Fat

Q: I’ve heard it brought up a few times by others recently, and I remember from your old daily training blog that you guys sometimes use interval cardio to burn more fat. What is that and how should I use it?

A: There are surprising facts about using interval cardio to burn more fat, but before we get to those, let’s explain interval cardio on a running track. To do interval training, you sprint the straightaways all out and walk the curves. Another good example is running stairs—you run up for intensity and coast down. In other words, you alternate high-intensity bursts with lower-intensity activity.
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3 Shocking Fat-Burning Facts

It’s the time of year when body-conscious folks are working to look their best for summer. A flat belly is great, and etched abs can really grab attention—but there’s nothing like phenomenal abdominals WITH overall muscularity and rugged rippedness.

The problem is, most people fail to even get to the first level—a flat, no-fat midsection. Why? It usually has something to do with the following 3 fat-burning facts you should be aware of. Knowing these will help you succeed in exiting the Chub Club and joining the Buff Brigade… [Read more…]

Double-X Overload Everything

Q: I have almost all of your e-books. They’re all great, and I reread them often for motivation and ideas. Right now I’m on The Ultimate Fat-to-Muscle Workout. Can I Double-X Overload everything stretch-related in that program? It seems like that would produce even more muscle microtrauma similar to the negative-accentuated sets on the big exercises. That should speed up my fat loss and muscle gains, right?

A: If you give a man a fish, he eats for a day; if you teach a man to fish, he eats for a lifetime. What does that have to do with your question? We’re just glad to see you taking techniques from our other e-books and applying them to your current workout. You’re learning how to “fish”—grasping the mass-building concepts and applying them when and where appropriate… [Read more…]

Low-Carb Diets: Do They Work?

Q: I’ve been reading a lot about low-carb diets, and I was thinking about trying [that method]. I need to lose about 30 pounds to build up my confidence (and to start seeing some abs). Getting rid of carbs seems to be the best way. What do you think?

A: Low-carb diets certainly work, and gradually reducing your carb intake is the way to go, but you don’t want to take your daily carb total too low—and never go to zero. At our lowest carb count near the end of a ripping phase, we hover around 120 grams a day.

As we say in our X-treme Lean e-book: “In general, decreasing one of the macronutrients—fat, protein or carbohydrates—to abnormally low levels isn’t the way to go for fat loss. You may lose weight, but in the case of low carbs, some of it may be muscle.”

We like the carb-stacking approach to low-carb diets, which is putting most of your daily carb allotment at breakfast and after your workout when the muscles are depleted and will absorb most of the sugar as glycogen. There’s a sample carb-stacking diet on page 17 of X-treme Lean.

The rest of your meals should be protein dominant with very few carbs. That will force your body to burn fat for energy—and with protein circulating to feed your muscles, which you train heavy often, there is no need to burn muscle for energy—so you get bigger and leaner. Plus, protein has a higher energy cost—it takes more energy to absorb it than carbs. There’s more on all of that, as well as sample diets and workouts, in X-treme Lean so you can be ripped when you make the beach scene!

Note: You can get X-treme Lean along with The Ultimate Fat-to-Muscle Workout and X-traordinary Abs at a limited-time low price. It’s the Triple-Shredded Combo Offer to help you sail through summer summer with muscle and rippedness.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson
www.X-Rep.com

Veiny Arms All Day

You know that feeling you get right after a great workout? When you look and feel huge with that massive post-workout pump? Imagine feeling like that ALL day…

Frank Rich’s program can help you carry that just-worked-out look all day, and he’s offering it to our readers for almost nothing.

>>> Try Frank’s Massthetic Arms here

It’s one thing to develop big arms, but if when they look solid and have veins streaking all over, that’s when people really notice.

Frank has research showing that arm vascularity (the denseness and veininess) is more desirable to women than 6-pack abs, and if you’ve been following any fitness stuff on social media lately, you know that’s a fact.

We know from our own years of experience with being in various levels of conditioning that we get a LOT more looks when walking through the grocery store or running random errands when we have veins streaking down our arms.

>>> So if you’re ready to create massive arms that are thick and veiny, then click here.

Oh, and Frank’s new arm program (*plus all the bonuses*) is only $9 today, so take advantage while you can.

Your Ultimate Lean-Machine Workout

Q: I just got your Triple-Shred 3 e-books [X-treme Lean, Ultimate Fat-to-Muscle Workout and X-traordinary Abs]. Looking over the workouts, I’m wondering which is best for me, The X-treme Lean High-Definition Workout or The Ultimate Fat-to-Muscle Workout? I need to lose fat and also build muscle, so what’s the difference? Is one better than the other?

A: You may have heard the saying that the best program for you is the one you’re NOT currently using. In other words, change ignites gains. So neither the X-treme Lean program nor the Fat-to-Muscle Workout is the best lean-machine workout—only different—and both ignite all of the key fat-off, muscle-on components… [Read more…]

Overtrained? Try This for Instant Muscle Gains—No Layoff Necessary

Q: I’m starting to drag at the gym, and I don’t look forward to my workouts anymore. I’m starting to think I’m overtrained. I haven’t grown in a while, but I DON’T want to take a layoff. Even backing off to low-effort workouts sounds like a bad idea because I don’t want to lose my gains. What should I do?

A: Boy, does that sound familiar. We always tell trainees that they need a break to regenerate and keep the growth process rolling, but they never take one (and neither do we—bad). That’s an easy way to end up overtrained. [Read more…]

Moment of Bodybuilding Zen 37: Frank Zane’s Perfection Progression

In our Zen 33 newsletter, we had before and after pictures of Frank Zane. We found a few others in our archive that show his progression from skinny teen, age 17, to bulky 20-year-old to Olympia physique perfection… [Read more…]