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Wisdom is the combination of age and experience. It is the knowledge needed to live a good life. And, in my opinion wisdom is what separates people who go to the gym to get results from those who go to the gym simply for the sake of going to the gym. I have made a conscious decision not to live my life chained to the gym, or to a consistent obsessive-compulsive urge to workout simply for the sake of working out.
To put it bluntly, my days of being an exercise groupie are over. To be honest, it took me a long time to come to this decision. You started off as a rookie just like me , clueless to what you were supposed to do in the gym and believing anything that anyone told you.
Then, you went on-line, read books, asked experts and became an intelligent trainer. You were the equivalent of a teenager. After years of being an intelligent trainer you became an experienced trainer You started to see through the B. I spent almost twenty years going through this exact evolution, and just recently I accepted the fact that there was one last step I needed to take.
This last step was very, very difficult and it forced me to move way outside of my comfort zone. However, being forced outside of your comfort zone is almost always a good thing. In my opinion, you will never see success unless you move outside of your comfort zone. The first time was when I was in my third year at university. Back then my goal was to bench press pounds. By the end of my 3rd year I was benching pounds. After all, in my group of friends, I was one of the top benchers. That summer I decided to stay at University and take some extra courses.
At this point I had 2 options: I picked the later. By moving outside of my comfort zone pounds was no longer a mental block, and by the end of August I was bench-pressing pounds for sets of 2. This was the first time I reaped the rewards of moving out of my comfort zone. The second time was when I walked away from my career in the supplement industry. I moved out of my comfort zone the day I resigned. The third time I moved outside of my comfort zone was when I conducted the experiment I am about to describe to you in this manual.
Oddly, it was this experiment that was the most difficult, because it challenged my ENTIRE belief system - And this is exactly what I am going to ask you to do. I am going to ask you to make a week commitment to move outside of your comfort zone and do the things YOU need to do to become successful.
I want to maintain or build muscle while losing fat and I want to reach this goal as efficiently and effectively as possible. There are a number of truths that I had to accept in order to really focus on this goal, and since this manual is written for people who want to become goal driven and reach their goals as easily as possible it only makes sense that I share these truths with you.
Firstly, most likely we are both passed the age where we can become a professional athlete. Our time to make multiple millions of dollars by playing a sport has past. I know athletic training is very popular right now - but no matter how many celebrity trainers try to convince me that I NEED to train like an athlete, the fact remains that athletic training is really only great for athletes The same goes for power lifting.
It is your sport. And since it is your sport, the extreme wear and tear you put your body through is worthwhile. However, If you do not compete in power lifting then please. When I was This was over a decade ago.
So, while the bench press, dead lift and squat are all extremely useful exercises, my goal is to be able to lift weight and look good for the rest of my life or at least as long as possible]. A torn pec, mangled rotator cuffs and herniated discs tend to get in the way of this goal. The big lifts are incredibly effective at building muscle and strength when used properly, and can be incredibly destructive when used improperly and abused. While some power lifters do follow a routine where they bench, squat and deadlift almost every day, for our goal of building larger, stronger muscles while losing body fat, we must use these exercises in the way that best suits our goal.
The last truth was the hardest one for me to accept; the fact that muscle building is a painfully slow process, especially at my current age and advanced level of training experience, and outside of taking anabolic steroids which is simply not an option for me] there is not much I can do to speed up this process.
What you need to know 1 - The Two Types of Muscle Growth If you are reading this report then I'm going to make the assumption that you are interested in either building muscle or at least maintaining the muscle you already have while also losing as much body fat as possible.
With this in mind, it is important for you to know that there are actually two different types of muscle growth.
The magic lies in the fact that, for a brief period of your life, these two types of muscle growth actually overlap. Your muscles are growing at an unparalleled rate while your body grows both in height and maturity. It is this type of muscle growth that is very sensitive to nutrient status, specifically calorie and protein intake.
This is why poorly fed children tend to be smaller than normally fed children. This is also why re-feeding a group of poorly fed children will quickly return them to normal ranges of muscle mass. Once you have reached your full mature size, this high-speed nutrient dependent growth comes screeching to a halt.
In other words, you are simply done growing. Work Induced Muscle Growth Work induced growth is the second type of muscle growth. The explanation behind Work Induced Muscle Growth is as follows: As you stress your muscles and challenge them by making them contract against some form of resistance, they respond by adapting to become stronger and larger.
Work induced muscle growth is much slower than juvenile muscle growth and nutrient status what, or how much you eat has far less influence over this type of growth. In other words, once you are a full grown adult, it is the work you do in the gym that determines how much more your muscles will grow! In fact, with the proper amount of work, human muscles can maintain or even increase in size during extended periods of very low calorie and moderate protein diets for more information on this see www.
This typically happens in the early to mid twenties. This is why young year old men with little or no training experience are always the ones who see the most impressive weight gain results in clinical research trials and I suspect this is also the reason why this is the type of person who is always asked to take part in muscle building research studies.
The idea of training 6 days a week, while eating high amounts of calories and high protein may have worked great when we were 21, but not anymore. Protein and calories have a minimal, almost undetectable effect on our muscle growth. For advanced trainers, we are left with nothing but hard work and proper recovery to stimulate our muscles to grow, and even when they do grow, they are going to grow very slowly. Because of these facts we must slightly alter our goal.
We can no longer simply have the goal of building muscle. You will most likely track your volume by reps x sets. For example 1 set of 10 reps is twice as much volume as 1 set of 5 reps. There are also external factors such as conditioning and recovery that play a large role in our ability to manage the amount of stress, volume, or frequency that we can place on our muscles before they simply break down. And herein lies the philosophy behind this approach to fitness - we want to apply the minimum amount of stress, volume, and frequency necessary to make our muscles grow.
Now, this is NOT a program that promotes doing less for the sake of doing less. Our ultimate goal with our workouts is to build or maintain our muscle mass. If, through trial and error, you discover that five days of working out every week, with 20 sets per workout is your minimum, then so be it. The important thing is you now know what your minimum is. There is nowhere to go from here but up.
And this is what we are striving for: A fundamental baseline to which we can add the necessary component of "more".
Progress is always measured by the ability to do slightly more than before. But for weight training we need to know the minimum as well. Otherwise, we can very quickly become the obsessive-compulsive exerciser who does kettle bell workouts in the morning, bodyweight circuits in the afternoon, with power-lifting style workouts time per week with some Olympic lifting thrown in for fun.
As I said in the introduction, my goal is not to live my life in the gym. I simply want to as I have stated multiple times by now build or maintain my muscle mass while losing as much body fat as possible, and I want to do this with as little work as possible. Or, more precisely I want to do the exact amount of work necessary. No more, no less.
Without knowing this answer you are simply going to the gym for the sake of going to the gym. What you need to know 2 - There are no Magic fat burning exercises. Exercising to lose fat is a futile practice for a couple of reasons. Using running as an example, for me to 'burn' and extra Calories every day I would have to run or walk roughly 7 kilometers a little under 4. Now, the idea of running 4.
The idea of running 4. If we look back at the idea of efficiency and the fact that the body can only do so much work before it begins to breaks down, this is simply not an ideal use of my time. If my goal were to become a better runner, then this would be a different story.
However, for my goal of losing body fat, this is clearly not the most efficient method to use in my quest. The exact same rule applies for interval training, bodyweight circuits, kettle bells etc. Generally, they all burn calories.