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3 Shocking Fat-Burning Facts

Steve Holman outside

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…]

Filed Under: X Files Tagged With: abs, basal metabolic rate, beach body, biotrust p, biotrust protein, BMR, calories, carbohydrates, cardio, casein, Dr. Doug McGuff, epinephrine, fat burning, fat-burning facts, fat-to-muscle workout, free protein, get lean, get ripped, growth hormone, hormones, insulin, micellar casein, muscle glycogen, muscle microtrauma, protein, protein shakes, simple carbohydrates, steady-state cardio, summer, summer body, testosterone, weight training, whey, whey protein, x-treme lean

Anabolic Blood Bath: Get Your Size on the Rise

Leg presses, bottom

Q: I’m getting excellent results with 4X mass training. Sometimes my workouts go over an hour, which concerns me. I’ve heard that the hour mark is when testosterone becomes depleted. Many trainers say not to be in the gym over an hour or your T is shot. Should I cut back? What are your thoughts/solutions?

A: The one-hour testosterone-depletion scenario completely depends on your level of T (older trainees generally have less) and the workout you’re doing—the bodyparts you’re working, how much intensity you’re using and how many heavy all-out sets you’re including… [Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 4x mass training, anabolic, anabolic blood bath, anabolic fasting, blood glucose, brad pilon, cortisol, eat stop eat, First-T-Burst Training, insulin, intensity, intermittent fasting, Mass F/X, ripping phase, Size Surge, super-saturation, testosterone

Eye-Popping Muscle Detail with High Reps?

Q: I heard that you guys prescribe high-rep sets to etch in muscle cuts. That’s wrong. I’m a certified personal trainer, and I learned that high reps do not make a muscle more defined. You can only do that with diet to thin your skin.

A: You’re correct that higher-rep sets don’t “etch in muscle cuts” per se; however, as we discuss in our Fat-to-Muscle e-book, high-rep sets, 15 to 20, do heighten muscle burn, and that lactic acid surge can increase growth hormone output. [Can J App Phys. 22:244-255. 1997.] GH has been shown in research studies to be an extremely potent fat burner. In other words, it thins the skin by reducing subcutaneous fat—and that eventually gives you more muscle detail.

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic hormones, belly fat burn, blood-flow, bodybuilders, bodyfat, burn fat, Canadian Journal of Applied Physiology, capillary bed expansoin, continuous tension, fast-twitch, fat burning, fat loss, fat-to-muscle, fat-to-muscle workout, fiber splitting, full range of motion, growth hormone, high-rep sets, high-reps, igf-1, insulin, insulin-like growth factor, jerry brainum, lactic acid, lean, lose fat, max force, mechano-growth factor, metabolism, mitochondria, muscle burn, muscle detail, muscle growth, muscular growth, occlusion, POF, positions of flexion, rep range, ripped, spot reduction, stretch overload

Anabolic Fasting + Shredded-Muscle After-Effects (pics inside)

Intermittent Fasting is all the rage right now and for good reason—it works! Even jacked movie stars like The Rock, Terry Cruz, and Hugh Jackman use it for shredded muscle.

We’ve used it off and on for years. Check out Steve’s initial results, which were spectacular—and he’s in his 50s…

[Read more…]

Filed Under: X Files Tagged With: anabolic, anabolic diet, anabolic fasting, anabolic response, anti-aging, before and after photos, blood glucose, bodybuilders, brad pilon, dieting, dr. michael mosley, eat stop eat, fasting, fat burning, GH, glucose, growth hormone, hugh jackman, if, immune system, insulin, intermittent fasting, jerry brainum, journal of applied physiology, leptin, metabolic adaptions, metabolism, muscle fullness, muscle-building, physique, protein synthesis, shredded, shredded muscle, Steve Holman, terry cruz, testosterone, the rock, webber

Cheat to Get Ripped

Steve Holman's abs - Cheat to Get Ripped

Q: I’m so ready to be ripped. I got your X-treme Lean e-book and am on the diet. Already dropped five pounds of fat in two weeks just by cleaning up and using your tips. My question is about the cheat day every week that you say is mandatory. Can I eat junk food on my cheat day, or do I just increase my calories with good carbs? I crave pancakes, so is that okay? I want to see my abs as quickly as possible.

A: Mmm, pancakes! Before we answer your question about junk food and how to cheat to get ripped, let us explain our reasons for a mandatory cheat day every week… [Read more…]

Filed Under: X Files Tagged With: abs, appetite, belly fat burn, breakfast, carbs, cardio, cheat day, cheat to get ripped, cheating, diet, ectomorph, fat burning, fat loss, fat storage, fiber, glucose, hormones, insulin, junk food, leptin, mesomorph, metabolism, ripped, starvation, weight loss, x-treme lean

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