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| Monday, February 22 | | · | Nutrition Label Lies & Loopholes About To Get a Smackdown? |
| Thursday, February 18 | | · | Does Cold Weather Make You Store Body Fat? |
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| Thursday, February 11 | | · | Why Sticking with Your Diet is So Hard |
| Tuesday, February 09 | | · | Are You Getting Rusty? |
| · | Meal Frequency and Mass Gains |
| Friday, February 05 | | · | Once an Endomorph Always an Endomorph? |
| Tuesday, February 02 | | · | Rest, Recover, Regenerate Part 1: Overtraining Syndrome |
| Thursday, January 21 | | · | Creating the Illusion of Size: Maximizing Width |
| Wednesday, January 13 | | · | Fat Loss Circuit Training |
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Why do I gain muscle so easily?
(4443 reads) 
Question:
I've been contemplating trying your program, but I have the
following concern:
I am 42 years old female, 5'7, 138 lbs. I have never been
considered fat, and my weight has been stable for all my
adult life. My most ambitious goal is to lose 10 pounds, which I often
achieved in the past during busy times, mostly just because I had
no time to eat, or during times when I had more time for exercise.
I would like to reshape somewhat, as in recent years my shape
has shifted to a slightly thicker mid-section and I tend to
be a little "thick" all over if you know what I mean.
I recently started a kick-boxing class 2-4 times a week, which
incorporates 45 minutes of cardio and 30 minutes of strength training.
This is far more strength exercise than I have ever done (I've
always been a runner), even though the weights we use in the class
are not that heavy. I have noticed however that whenever I do regular weight training
programs, my lean arms start bulking up in a masculine "body builder"
sort of way. This is not my goal. I want to lose the fat, but I do not want to add a muscle in a
bulking-up way. What is your suggestion? Your program sounds really interesting, but I'm
wondering if it's just for bodybuilders and if you will tell me to lift
heavy weights?
Why do I gain muscle so easily? Am I triggering perhaps some masculine
hormones with the weight lifting and strength exercise?
Answer:
It is usually very rare for women to experience "bulking up"
due to the lower levels of testosterone hormone that females
have compared to men.
However, some women may have higher hormone levels, but also
they may lean more towards what's called a "mesomorph" body
type, which means you have the genetically-inherited body
structure and physiology to gain muscle very easily.
From what you described, (easily reaching your goals in the past,
a little bit "thick" in the muscle bellies, and gaining muscle
easily), I'd say you are leaning towards mesomorph.
That's good news for you because it means you will most likely
be able to get lean and stay leaner when you apply the nutrition
and training, because you have those "good muscle genetics", as
compared to someone with an "endomoprh" body type (which is the body
type that tends to store fat more easily and let it go more slowly)
It's only bad news if you find that you are gaining more muscle than
you want (actually, a lot of us guys wish we had that problem! Muscle
is hard to build for most people)
The solution is, if you do not want to look like a bodybuilder, then
simply don't train like one. However, you CAN still eat like one!
Let me explain.
My Burn The Fat program DOES recommend bodybuilding-style weight
training programs. these are programs based on body part split
routines, and more volume, for example.
However, you don't necessarily have to follow them. You can
follow the nutrition part of the program and select a training
program that is more suitable for you given your body type and your
personal goals. Your choices are nearly limitless. bodybuilding training
is HIGHLY effective - it's exactly how I got my physique to look the
way it does today - but maybe it's not for everyone.
Actually, The Burn The Fat program is primarily a nutrition program
and the majority of the information in the book is about fat burning
diet techniques.
In 24 years of working out and 17 years as a fitness professional, I
have NEVER found a better method of fat burning nutrition than the
bodybuilding method of eating. It just plain works!
These "body-builder" nutrition eating guidelines include:
- For fat loss, set calorie intake at a conservative deficit - approx 20%
(very low calorie diets cause metabolic slowdown - you cant
starve yourself, you have to burn fat and feed your muscles)
- Zig zag or cycle calories
(increase and decrease calories to prevent metabolic slowdown)
- 5-6 small meals a day, each spaced approx 3 hrs apart
(helps increase metabolic rate, stablize blood sugar/insulin
and maximize retention and or growth of lean tissue)
- consume a lean protein food like chicken, fish or egg whites
with every meal
(increase thermic effect of food and positive nitrogen balance)
- eat natural sources of starchy carbohydrates and grains
with every meal (oatmeal, yams, brown rice, 100% whole grains, etc)
- avoid the refined sugars and refined grains/carbs
as much as possible
- eat generous amounts of fruits and vegetables
- 40-40-20 ratios of protein carbs fat and adjust
as necessary according to body/metabolic type
- keep fats low, but include essential fats such
as fish, nuts or flax
- Avoid alcohol or keep to bare minimum
(list of negative effects too long to include here)
- Drink plenty of water, a gallon or at least 1/2 your
body weight in ounces per day as a minimum are good guidelines
Although there is a lot more detail to it, this is
"bodybuilding-style" nutrition in a nutshell
and it is incredibly effective for improving your
body composition.
It all seems pretty common sense, too doesn't it?
The only part that is a little counter-intuitive
for most people is the part about eating every three
hours, because most people are so used to starvation
diets -- well, they don't work! (but thats another conversation)
So, my recommendation is to follow the nutrition part of
the program and to choose a different exercise program,
but be certain that it includes cardio and some form of
strength training, but not necessarily bodybuilding
workout routines.
Your options for your exercise and training are nearly
endless. You mentioned kickboxing classes that had a strength
component - that might be the perfect thing to stay with.
And if you are a runner, then by all means run as part your
cardio component.
You will find that "body-building" style nutrition is not
just for bodybuilders -- it is for ANYONE who wants to get
really, really lean.
Follow the nutrition part of the program and find the workout
program that you enjoy, which suits your body type (mesomorph,
endomorph, ectomorph, etc), and you will be very pleased with
the results.
Burn The Fat is the most detailed, “one-stop” guide to fat burning nutrition you’ll ever find.
That’s why so many people call it “the fat loss bible.”
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