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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.
Now,
if you want sample programs and even MORE detailed
information on this program, sign up below for
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