How to Lose the Most Fat and
Build the Most Muscle in 30 Days By Nick Nilsson
A lot can happen in 30 days.
The dream of everyone who
trains is to lose maximum fat and build maximum muscle in the shortest period of
time possible. While it is definitely possible to both lose fat and gain muscle
at the same time, in my experience, the best results come from concentrating on
one major goal at a time.
Let me put it this way: to lose fat, you need a
caloric deficit. To build muscle, you need a caloric surplus. If you try to do
both at the same time, you may just remain exactly where you are!
So the question before us is - how do we maximize both fat loss and muscle gain,
two very much opposing goals, in only 30 days?
It's simple - we focus on both goals in the same program but not at the
exact same time!
By alternating rapidly back and forth between
reduced-calorie fat loss training and higher-calorie mass-oriented training, you
can not only accomplish both goals at the same time, you can actually use the
two opposing goals to feed on each other and send your results through the roof!
To illustrate my point, remember how quickly you gain weight when coming off a
strict diet? Remember how quickly you lose weight when you start to diet and you
haven't been careful about what you've been eating? That's your body rapidly
adapting to a stress. One of the most powerful features of this switching back
and forth is in the change itself - your body changes far quicker when you give
it a powerful reason.
What is the result of this switching back and
forth? Extremely rapid fat loss and extremely rapid muscle gain.
To
maximize the effects of this switching, you must tailor your training, diet and
supplementation towards your specific goal during that particular time. Proper
manipulation of these factors will greatly enhance the body's hormonal response
to this program, which is the real key to maximizing your results.
For
five days, we will target everything about your training and nutrition towards
fat loss.
You will reduce your caloric intake below maintenance levels
to promote fat burning. You will reduce the rest periods between sets in your
weight training to increase the intensity of the workload and boost the
metabolism. You will increase your training volume, performing more sets for
each bodypart. You will not push your body to muscular failure - pushing to
failure can be too stressful to the muscles when on a reduced-calorie diet. Stop
one rep short of this point. You will include cardio training, preferably High
Intensity Interval Training for best results, to burn calories and further boost
your metabolism. You will NOT take creatine during this time (I'll explain why
below). It is best to follow a low-carb diet during this time for maximum
effectiveness. Eating this way will be especially powerful when you switch to
the next phase of the program. After five days, your metabolism will be just
starting to get used to the training and nutritional program you're following.
Now we'll throw it a curveball and change everything!
For the next five
days, you will be focusing your training, nutrition and supplementation
completely on muscle building.
You will increase your caloric and protein
intake to promote gains in muscle mass. You will increase your rest periods in
between sets to allow for more recovery and increased strength in your sets. You
will decrease your training volume, doing fewer sets but with greater intensity.
This is the time to really push your muscles to the edge! You're feeding them
now, so don't be shy about training them hard. You will eliminate all cardio
training in order to maximize muscle gain. Cardio training can burn calories
that should be used for the muscle building process. You will load creatine for
the first three days of the muscle-gain phase. This will take advantage of and
greatly enhance the flood of water and nutrients into the muscles. You will NOT
follow a low-carb diet during this time. We want lots of carbs to provide energy
and promote insulin release (the body's primary storage hormone). This insulin
release will help shuttle protein and other nutrients into the muscles to help
with building. The body's hormonal response to this huge change in training,
nutrition and supplementation is tremendous. Sensing a feast after a famine, it
will greedily take in all the nutrients it can and store them in the form of
glycogen (for carbs), muscle mass (for protein) and fat (to some extent). Since
you will only be doing this phase for 5 days, however, fat gains will be minimal
so don't be shy to eat!
It is important to note that you should eat a
lot but you should eat clean - loading up on junk food will not give you the
best results. You've got to provide your body with quality materials to rebuild
with or you may not gain as much muscle and you may add too much fat.
After five days of this training, your metabolism will be cranking along,
happily building muscle. Now we'll pull the rug out and go right back into
fat-loss training for five days. Since your body is used to getting more food
and your metabolism is still moving fast, switching to fat-loss training at this
time will immediately result in your body burning far more fat than if you were
using a conventional fat loss program.
In 30 days, you will complete
three rounds of this rapid-adaptation training. As you will soon experience,
this switching back and forth between a short, targeted fat loss program and a
short, targeted muscle-building program can have a tremendous and rapid impact
on bodyfat and muscle mass levels.
What does this mean for you? It means
you can lose fat faster and gain muscle faster, taking FULL advantage of your
body's natural reaction and rapid adaptation to massive change.
Think
this program sounds good? You ain't seen nothing yet...
This particular
program is just a taste of what you'll find in the full All-Star Trainers eBook
from AtoZFitness. In addition to a detailed explanation of how to perform my
program, including a day-by-day guide and set-by-set workouts to follow, you'll
also get the rapid fat-loss and muscle-building secrets of 11 of the most
knowledgeable and respected trainers in the world, including Tom Venuto, Pete
Sisco, David Grisaffi, Jeremy Markum, Phil Campbell, Christopher V. Guerriero
and many others!
The next 30 days are going to pass by whether you get
this information or not. You could stick to your conventional programs and get
slow (if any) results. How would you like to make these next 30 days the most
productive of your entire training career?!
Click here to learn more about what the All-Star Trainers eBook can do for
you!
Nick Nilsson is Vice-President of the
online personal training company BetterU, Inc. He has a degree in Physical
Education and Psychology and has been inventing new training techniques for more
than 16 years. Nick is the author of a number of bodybuilding eBooks including
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of,"
"Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal
Exercises You've Never Heard Of" all available at
http://www.fitness-ebooks.com
. He can be contacted at betteru@fitstep.com.
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