I know you must have heard about the “New Year New Me” tagline going around all over and I also know what goes through your mind most of the time…”Just another scam, just another quick fix new year resolution to set me up for failure, just another product or diet or plan that doesn’t work and so the list can go on…”
I used to be the one seeing before and after pics online thinking to myself it is a lie, it is impossible, the before and after photos was edited in Photoshop, that transformation wasn’t 12 weeks its impossible etc- UNTIL I made the mindful decision to transform my body and lifestyle and end up being the one with before and after photos that I couldn’t even believe what I have achieved. I made the decision to take on the Challenge and that was the best decision I could have made for myself.
Today I’m here to tell you that if it is your hearts desire to become the best version of yourself and to reach your weight loss goal then there is no better time to start this journey than now with the support of USN Ultimate Sports Nutrition.
The market leader with the BEST products and plan to assist you in your journey to reach your goal – Proven results over and over.
Everything you need is right here: www.facethefat.co.za – Set your goal and become part of a community sharing the same passion and goal. Show off your hard work while you’re at it and even stand a chance to win R10 000 in cash or 1 of 12 Phedracut Lipo XT’s. The prize is a bonus – DO IT FOR YOURSELF never the less. Use the tagline on social media #USNfacethefat #facethefatwithclaudine for I would love to follow your journey and motivate you where possible.
You can follow me on social media networks and please do contact me if you need any help while on your journey. I will assist you as far as I can!
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I look forward to see your results!
Your training plan / supplement plan / eating plan ~ So NO MORE excuses ~ Take back control and set a goal that you will reach. The feeling of achieving a personal goal is so rewarding and so worth taking on the Challenge. You deserve to be healthy & fit.
This was my four weeks I did:
My personal goal was to lose 4% of my body weight and I did 🙂 So once again set a personal goal for YOURSELF. Goal weight was 52.8kg
Start weight: 55kg
Weigh in: 52.4kg
Bring on the next four weeks 😉 The Challenge is ON are you with me?
Lean. Ripped. Shredded. No matter what you want to call it, the process of stripping body fat from your frame and revealing the dramatic muscle beneath isn’t easy. It requires patience, dedication, consistency and hard work.
Did we mention patience? Because damn, sometimes that scale will just not budge, despite what you’d rightfully consider superhuman effort.
In those moments of doubt—when you’ve hit the gym regularly, dieted religiously, avoided temptations, and otherwise applied the perseverance of a monk to your fitness efforts, all to no avail—sometimes an outside perspective is key.
ERROR 1 YOUR CARDIO ISN’T GEARED TOWARD MAXIMUM FAT BURNING.
“More is better.” It’s the mantra that built America, right? So if 20 minutes of cardio is good, 40 must be even better. Heck, let’s just round it up to 60, and I’ll be ripped in a week!
Ah, if only it worked that way. Yet in reality, if you could plod your way to a great body—and catch up on your favorite shows in the process—everyone in your gym who camps out on the cardio equipment for hours at a time would be spectacularly lean.
In the case of cardio, more is not always better. In fact, it can be wasteful at best, and counterproductive at worst, as you often end up compromising your muscle mass without ever adequately tapping your fat stores for energy. Instead, you’ll want to drastically cut down your cardio sessions while ramping up your intensity to maximum levels.
“If somebody really wants to drop and burn body fat in the quickest, most efficient way possible, and they have the drive to undergo it, there’s nothing better than high-intensity interval training,” Balcombe explains. “Nothing is as effective as HIIT. There’s no exercise protocol I would recommend more to someone who wants to get lean.”
HIIT alternates periods of high intensity and low intensity in a repeating pattern. For instance, if you’re running, you’ll do 15 seconds of an all-out sprint followed by 15 seconds of a slow recovery jog or walk. The better your fitness levels, the further you can push yourself during the active phase—you can do 15/15, 30/30, 45/45, or even 60/60, although a 60-second all-out phase is definitely pushing the upper limits of your short-term abilities and may cause you to fatigue early in your workout. Someone new to HIIT can also consider a 15/45 work-to-rest ratio, which is obviously easier because of the longer low-intensity periods.
“These alternating periods of intensity target both type I and type II muscle fibers, enhancing not only overall aerobic conditioning but muscular strength and power too,” Balcombe says. “HIIT not only helps you burn fat, you’ll also spare muscle because of the shorter workout periods, as you’ll spend less time in a catabolic exercise state.”
To do HIIT right, you’ll need to approach cardio like you do your toughest lifting sessions. That means no reading, no watching TV, no chitchat; you’re waging war, and every rep—or in this case, interval burst—counts.
“Back when I was following a HIIT program on a regular basis, I would either set aside a whole training session for it, even though the sessions are only 10 or 15 minutes, or I would do it at the beginning of a regular weight workout,” Balcombe says. “I personally loved to do it before I worked out with weights, because you go into your weight workout with all the fat-burning hormones like epinephrine and norepinephrine elevated, giving you an additional fat-burning effect long after your cardio session is over. Of all exercise protocols, HIIT just annihilates all others in terms of how much fat you burn, both during your workout and afterward.”
HOW TO HIIT
|Frequency||2-3 times per week|
|Sets/Time||5-9 sets,* 5-12 min.|
|Intervals||15-20 sec. high intensity
45-60 sec. low intensity
|Frequency||2-4 times per week|
|Sets/Time||10-12 sets, 10-18 min.|
|Intervals||30 sec. high intensity
30-60 sec. low intensity
|Frequency||3-4 times per week|
|Sets/Time||15-25 sets, 11-18 min.|
|Intervals||30 sec. high intensity
15 sec. low intensity
* One set includes the high and low intensity components; so a 30-second work-to-rest interval would mean each set is 1 minute.
ERROR 2 YOUR EATING IS OUT OF PROPORTION.
With HIIT in your repertoire, you’ll have taken a great leap forward in your training efforts. But that’s not even half of the equation if weight loss is your goal, Balcombe warns. “Exercise has a very small impact on fat loss compared to dietary changes,” he says. “More than any training or supplementation changes you make, diet has by far the most major effect on weight loss. And the biggest mistake I’ve seen people make nutritionally is [eating] portion sizes [that] are so out of whack.”
Blame it on restaurants—or your well-meaning family members—who heap dinner plates with food, throwing off our ability to eyeball a proper serving of just about anything, from steak and potatoes to breads and cereals.
“People may think they’re eating a normal portion, but in reality they’re eating 3-4 times what they should be,” Balcombe says. “It’s the most important part of weight loss, and it’s the one part people have the least awareness of. They’ll instead focus on the next level, which is looking at things like macronutrient ratios and food types. Of course, those other aspects have an effect, but when you’re overconsuming calories, the ratios don’t make much of a difference.”
The solution, thankfully, is simple, and temporary as well. Balcombe recommends a set of measuring cups and spoons. “You don’t need to actually weigh all your food, just put it in a measuring cup before plating it,” he suggests. “Over the course of a few weeks, you’ll start to get a real feel for what a proper portion is, and eventually you’ll no longer need the measuring devices to know what you’re doing.”
ERROR 3 YOU’RE NOT MINDING YOUR RATIOS.
“Once you have portion control down, you can start experimenting with macronutrient ratios,” Balcombe says. He recommends that 15-20 percent of overall calories come from fat—mostly the healthy unsaturated variety found in foods like nuts, fish and avocadoes. The rest will come from protein and carbohydrates.
How much of each? Well, that depends on you. “It comes down to your lifestyle and training,” Balcombe says. “For instance, if you’re doing HIIT regularly, you won’t be able to handle it if you’re going low carb. When I first started HIIT, I was on a diet of no more than 50-70 grams of carbs per day, and I just couldn’t pound out the interval sessions. So I had to crank up my carbs.”
Balcombe suggests a 2:1 carbohydrate-to-protein ratio for people on a HIIT program, with the carbs consisting mainly of slow-digesting carbs. “I don’t use the terms ‘complex’ or ‘simple’ carbs, because they don’t really mean much,” he says. “You have complex carbs like maltodextrin that break down fast and behave just like a simple sugar, for instance. So forget about simple and complex, and just rely on slow-digesting carbs as your main source.” Options include sweet potatoes, brown rice, green leafy vegetables, and steel-cut oatmeal.
The one exception, where a fast-digesting carb is preferred, is within the 30-minute pre-workout window. “That can include anything from a Gatorade to a dextrose drink to maltodextrin or waxy-maize starch, which might be included in a pre-workout supplement,” Balcombe says. “Having carbs that break down faster in this time is okay because your body is chopping through massive amounts of glycogen (energy) during these workouts.”
ERROR 4 YOU’RE NOT TAKING FULL ADVANTAGE OF SCIENTIFIC ADVANCEMENTS.
“Even though I run a supplement company, we don’t pretend that these products are a magic bullet,” Balcombe says. “We want people to have proper expectations, which is that they can lose weight from dieting and exercise. A well-designed supplement, meanwhile, will help give you an extra edge in propelling your results forward.”
When it comes to choosing a fat-loss supplement, look for research-backed ingredients like green tea extract,caffeine, and yohimbine, all of which have been shown to increase energy expenditure and accelerate fat loss. “Green tea extract—specifically its level of epigallocatechin-3-gallate, or EGCG—has an impact on caloric expenditure, while caffeine improves energy and alertness,” Balcombe explains.
Natural plant extracts, like Sphaeranthus indicus and Garcinia mangostana, may also help to fuel your fat-loss efforts. In a randomized, double-blind, placebo-controlled study, subjects taking 400 milligrams of Meratrim (an ingredient composed of both Sphaeranthus and Garcinia) two times a day (for a total of 800 milligrams) showed significant weight loss in as little as two weeks.1
“At eight weeks, subjects on Meratrim reduced their waist and hip circumference,” Balcombe adds. “This research suggests these benefits are being brought about through Meratrim’s ability to partially block fat cells from both the uptake and the formation of fat.”
Resource: www.bodybuilding.com – Sebastian Balcombe
When I saw this quote it got me thinking…
There are values in setting goals… The number 1 value that it adds to our lives is the person we become while on the journey of setting goals and achieving & reaching them.
Today I want to share my personal view and opinion on the importance of setting goals for YOURSELF. We can so easily get discouraged or derailed from our goals the moment things get tough or we slipped up. We tend to experience the emotions of failure and disappointment in self the moment we slipped up! Whether you missed a workout or made a bad choice when it came to nutrition. Maybe your cheat meal ended in a cheat day and then snowballed to a cheat weak or month?! Can you relate, have you experienced the feeling of condemnation for not having enough willpower to succeed the first time? Well I have and its a terrible feeling indeed.
NOW how can we overcome this pattern and make it sustainable to reach our goal?
You can have the willpower to set out a short/long term goal BUT without a plan and a sustainable vision you are most likely to stumble and fail.
My advice is to take your overall goal and to break it up into smaller realistic goals…Let this be a journey and embrace it as an investment in yourself. Be realistic with yourself. This way you will be sure to reach your ultimate goal.
Then, set time frames for each and be sure to focus on them one step at a time. Once you overcome the first hurdle then think of and take on the second goal towards the “BIGGER goal”. You know yourself. Maybe you perform on rewards. Whatever it is do this for yourself. e.g If I lose 2 kg by week 3 I will buy myself a new training top. No matter what you DON’T purchase that top if you haven’t reached your personal goal. I promise you will take accountability for your decisions and this will form part of your commitment to what is important to you!
Your nutrition and training don’t have to be complex. By sticking to a fundamental, realistic, and systematic approach to your goals you are more likely to achieve them. Don’t over complicate things – This is often my problem and as a result I jump between diets and training programs. Don’t go there. Get a program, stick to it and pull it through! Get to know your body and what works for YOU.
I’m sharing this and believe it is a good read for those in need of change.
SET GOALS AND DEVELOP A PLAN
First and foremost, you need a plan that is curtailed to your needs, goals, and lifestyle. You can’t pick up your husband’s, brother’s, or cousin’s workout plan and expect it to work. Before you jump in, sit down and think about what you want and why. If you’re not absolutely positive about what you want or why you want it, then you’ll struggle to follow through. It might seem like a really basic first step, but it’s the one most people fail to do.
You also need to be realistic. I see too many people with the get-back-into-my-high-school-jeans-by-tomorrow mindset fall off the wagon. Sure that’s a great goal for the long term, but you need to ask yourself: What am I capable of right now? If you are 50 or more pounds overweight, thinking you’ll be down to a size 32 in a matter of weeks will set you up for failure. Instead of focusing on that big, 50-pound goal, take a smaller bite. Try, “I will lose five pounds by the end of the month.” It may not be a drastic change, but achieving it will feel great and will serve as excellent motivation.
Additionally, choose a goal that bolsters your health and well-being and doesn’t just focus on the way you look. By improving your overall health, you’ll feel better, sleep better, think better, and live better!
Successful goal-achievers also pay constant attention to their progress. Write down your goal in hardcopy journal, in a phone app, or on BodySpace! This way you can revisit and assess how you’re doing.
True, training is probably the most difficult aspect to figure out. When I first began, I would walk into the gym and train my chest, biceps, and triceps. I would do this every single day. If this sounds familiar, that’s OK—you have to start somewhere.
This year, instead of doing some biceps curls and then heading to the treadmill, follow this basic system:
|Build Muscle||Shed Body Fat|
|Weight training frequency||3-6 days per week||4-6 days per week|
|Rest periods||1-2 minutes||30-45 seconds|
|Lifting load||Heavier weight||Lighter weight|
|Cardio frequency||2-4 times per week||4-6 times per week|
|Cardio duration||10-30 minutes||15-50 minutes|
Like I said before, the most important aspect of training is to support your goals. If you want to gain muscle, aim for longer rest periods between sets, exercise with heavier weights, and shoot for lower rep ranges. If you want to shed body fat, train with lighter weight, high reps, and short rest periods.
Remember, this doesn’t need to be super complex! It is better to keep it simple. The key is constant progress. Each week try more weight, more reps, or shorter rest periods. Record your workouts so you can keep track of your progression.
Although resistance training will be the most effective way to achieve your physique goals, I like to encourage cardio. If your goal is to gain muscle, keep your cardio sessions to just three times per week. Use high-intensity interval training (HIIT) techniques to ensure the preservation of your hard-earned muscle. If you want to lose body fat, I still suggest HIIT, but I’d increase the session frequency to 4-6 times per week and increase the duration.
Finally, you have to rest. Spending days away from the gym will allow your body adequate time to rebuild and repair. You can schedule rest days whenever they best fit your schedule, but don’t leave them out!
Nutrition might be the last thing I’ve written about, but it’s the most important part of your progress—it always trumps training. Despite its importance, people tend to overlook it because they “work so hard” in the gym. You can kill yourself every day, but if you supplement that training with cupcakes and hot chocolate, you won’t see gains or losses where you want them.
I also see people eat too little. The point of your fitness resolution is to make lasting change. Nobody wants to lose 50 pounds and then gain it all back again, right? A month-long liquid diet or 1,000-calorie plan might work in the short term, but they won’t provide you the nutrition for a healthy mind and body or the building blocks for a lifestyle change.
Don’t make it complicated. Simply put, your calories should come from all the major macro-nutrients: fat, carbohydrates, and protein. You need all of them— there isn’t a magic way to meet your goal by eliminating one or the other! Eat more protein than you think you need, don’t skimp on complex carbohydrates, and don’t skip healthy fats. Don’t worry about counting calories just yet. Get in the gym, eat whole, nutrient-dense food, drink plenty of water, and cut out the processed crap.
Similar to goal-setting and training, it’s important to keep track of your diet in a journal, app, or BodySpace. Write down what you eat, how you feel, and any other aspects of your nutrition you’d like to chart.
We covered the essentials, but there’s one more thing I need to cover. To be a success story, find something fitness-related that you enjoy doing. Whether it’s Zumba, CrossFit, bodybuilding, cycling, or powerlifting, do what you like. If you hate what you’re doing, then it’s difficult to be motivated to get back in and do it again. Furthermore, your fitness and your goals are personal. Make sure whatever you do is going to help you be the best you.
You have the tools to succeed. Now go do it!
SMART GOAL SETTING:
S – Specific
M – Measurable
A – Accountable
R – Realistic
T – Time-frame
From my side my friends, I want to encourage you to take up this goal, challenge yourself and go out and DO IT FOR YOURSELF. For no other reason but YOURSELF. If you failed before so be it. Don’t dwell on the past or where you find yourself at this moment. Take it one small step at a time and be proud of every single healthier choice that you make.
We all mess up some point or another – I did too but NOW is the time to get back up, look up and NEVER EVER GIVE UP on yourself.
Be passionate about what you do and always give your best. You deserve to look and feel your best. Value yourself enough to make the changes toward becoming the BEST VERSION OF YOU!
I believe in you, so now believe in yourself.
You can follow me on Twitter: https://twitter.com/ClaudineKidson
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Have a fit and fabulous week everyone.
I had to share this with you. There is so many myths out there about diet, nutrition and fat-loss. Most of us are left with confusion and end up following the wrong advice or believe systems…
Get the real fat-loss facts right here! These six Optimum athletes know just what it takes to uncover those muscles hiding out under your body fat. Here’s what they have to say about some of those pervasive fat-loss myths.
Not seeing the fat-loss results you’ve been training for? It may be because you’re falling for some fat-loss falsehoods! Get the straight facts about fat loss right here. Most regular gym-goers are there for one thing and one thing only: to lose fat. While there’s absolutely nothing wrong with that goal, many people aren’t training for it in the most efficient ways and thus struggle to make real progress. What’s usually to blame for these ineffective fat-loss plans is a whole bunch of misinformation.
“If I train abs really hard every day, I will lose belly fat and get a six-pack.”
Everyone has a six-pack. It’s a muscle called your rectus abdominus. The only reason it’s not visible on everyone is because it’s usually covered with a layer of body fat. You could do 1,000 crunches seven days per week, but that won’t help you burn that layer of fat.
In order to lose fat, you must monitor your caloric intake and eat fewer calories than you expend. That way, your body will use stored fat for fuel. When your body burns fat for fuel, you don’t get to pick which parts of your body the fat will come off. Eventually, your entire body will be leaner, including that coveted abdominal area!
“You can turn all of your body fat into toned muscle by lifting weights.”
It is not possible to turn your body fat into muscle. Fat is fat and muscle is muscle—you can’t magically turn one into the other by lifting weights or doing cardio. However, weight training is the easiest way to control the shape of your body. The more muscle you have, the more fat your body will burn.
Keep in mind, though, that you can have a lot of muscle and still have fat covering it up. That’s why you need to do weight training, cardio, and have a clean, nutritious diet to maximize your weight loss and body-shaping potential.
“When trying to lose weight you need to drop your carbs and fats, but keep your protein intake high.”
Fats and carbs both play a role in fat loss. Fats are responsible for hormone production, joint lubrication, and many other important health and muscle-building factors. Dropping your fats too low could compromise your health and your goals. Everyone’s body and metabolism is different, so it’s crucial to know how many grams of healthy fat you need to eat for a balanced nutrition regimen.
Carbs are always perceived as the enemy, but they too have a significant role in fat loss. The body needs glucose to work, and to a certain level, your brain requires it to think and function optimally. Some will argue that technically we don’t need carbs, but many of your body’s basic functions will decrease in performance without the right amount of carbs at the right times.
As for protein, a high-protein diet could benefit people in a caloric deficit.
“Eating fat makes you fat.”
Fat doesn’t make you fat—consuming too many calories does. Foods that contain fat are part of a healthy diet, help maintain your lean body mass, and assist with metabolic function. Healthy fats, like omega-3 fatty acids, can be found in extra-virgin olive oil, coconut oil, almonds, avocados, cashews, peanuts, walnuts, flaxseeds, and more. If you want to lose fat, you need to eat fewer calories and/or burn more calories.
“Cardio is all I need for fat loss.”
Every gym has the guy or gal who does an hour and half of cardio but never seems to make physique changes. They’re living proof that if you don’t change things up, steady-state cardio will become less and less effective at reducing your body fat.
Most people will be able to quickly lose a few pounds when they start a cardiovascular program. Usually, this “program” is a long, drawn out battle with the treadmill or my most-hated machine, the elliptical. The initial drop in body fat is due to the new stimuli, but that trend quickly begins to taper off until eventually the individual is able to go longer and longer distances without any change in body composition. As you get “better” at doing cardio, your body makes specific adaptations to the stress being placed on it in order to become more efficient. Your body will increase your ability to transport and use oxygen, create more capillaries to deliver blood and oxygen to the needed muscles, and will strengthen the bones and muscles being used.
Simply put, as you get better at the activity, you stop expending the same amount of calories. Eventually, you’ll reach a point where you simply stop burning fat. This is a necessary adaptation from our ancestors who had to travel long distances without the amenities that we have today. (Of course, they weren’t eating any donuts or Big Macs.)
Once your body adapts to the stress you put on it, it’s time to change the stress. Personally, I’d only run for a long distance if I were being chased by a hungry lion, so it’s unlikely you’d catch me on the treadmill. I prefer to do weight training circuits combined with calisthenics, sprints, and jumps to keep things interesting. You can mix things however you wish, as long as you find it challenging.
Little to no rest between exercises
Rest 3-5 minutes between circuits
Repeat circuit 3 times
20 box jumps
30 air squats
Bear crawl: length of gym
Crab walk: length of the gym
Rope drills (waves, slams, etc.): 4 sets of 30 seconds
Agility ladder drills: 4 sets
This should be about a 20-minute cardio session that yields 10 times the results than an hour of boredom on the treadmill.
“Eating small meals frequently speeds up your metabolism so you can burn more fat.”
Bro-scientists will insist that eating small portions every 2-3 hours will increase your metabolism. They base this on the thermic effect of food (TEF), which refers to the energy (calorie) cost of your body processing the food you consume. On average, 15 percent of the calories you consume are burned by processing them (although the rate varies by macronutrient). Someone took this idea and assumed that the more frequently people consume their meals, the more frequent TEF will take effect and thus increase fat oxidation.
This seems like a good thought at first. But numerous research studies have proven this to be false and simple math reinforces what these studies already show. Here’s an example:
Let’s look at two people consuming 1800 calories. The 0.15 represents the thermic effect of food.
Person 1 consumes 6 meals of 300 calories: 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 = 270 calories burned.
Person 2 consumes 3 meals of 600 calories: 600 x 0.15 + 600 x 0.15 + 600 x 0.15 = 270 calories burned.
As you can see, the amount of calories oxidized through digestion is the same no matter how frequently a person eats.
Eating more frequently holds no metabolic advantage over eating less frequently. Of course, if spreading your meals across six feeds per day is more comfortable and easier for you, then do it. The key is to choose a meal frequency that fits your lifestyle. That way, you’ll be more likely to stick to your plan over time.
Understanding weight training and the terms used used in most advanced training programs:
Weight training helps tighten and tone your body from head to toe. When you add more lean muscle to your frame, your metabolism increases even more which means you will end up to burn more body fat while you are at rest.
So I just finished my first 4 weeks of the LiveFit trainer with no cardio…The reason why no cardio was to ensure that I add the muscle that I want. The aim here was some muscle building…
PHASE 1: WEEK 1 & 2 LiveFit Trainer
Repitition range of 3 Sets x 12 Reps per set:
“This is the muscle-endurance phase, and it’s based on a traditional training split. The goal is to prepare your muscles for a strength-training program that will also promote muscle growth. Not bodybuilder-quantity muscle, but leaned, toned muscle that’ll give your body the “lines” you’ve always wanted.
During these first two weeks I did 3 sets of 12 repetitions (3 X 12) per exercise, resting 60 seconds (give or take) in between each set.”
Week 3 & 4 LiveFit Trainer:
Week 3 marked the start of the muscle-building phase. The rep range fell to 10 reps so 3 sets of 10 repetitions per exercise so now we started to lift heavier. (3×10)
Remember your last repetition of 10 should be difficult but not impossible to complete. Remember, too easy, increase the weight; too hard, decrease it.
Today will be day one of Phase 2:
This is the start of intense muscle-building and the introduction of cardio, to kick-start the fat-burning. Oh yes bring it on!!!!
The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume.
Work at 85% of your maximum effort, which means your last rep in each set should be a struggle but still doable.
Don’t sacrifice form for strength, and ask for a spot as you progressively lift heavier weight. Safety is key!
Lifting heavier means you’ll need longer rest periods between sets. For some exercises, you’ll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.
The one exception is when you encounter exercises grouped as a superset. This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets) — only enough to position yourself for the second exercise.
While we’re on the topic of definitions, you’ll also need to know what “lifting to failure” means: On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.
Though lifting heavier will increase your heart rate, at this point in the program, we will begin to incorporate 4 days of medium-intensity cardio, done in 30-minute increments.
Forgoing the cardio in the first phase allowed your body to use all of the “clean” calories it consumed for everyday activities and building muscle. By introducing medium-intensity cardio in Phase Two, we’ll begin to facilitate fat burning, while minimizing the risk of losing any hard-earned muscle.
Each individual movement (e.g., a seated pulley row, barbell curl, or seated calf raise) that you perform in your bodybuilding workouts.
Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise. A grouping of repetitions that is followed by a rest interval and usually another set
The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before setting the weight down, you have completed 10 “reps” in one set.
Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.
This means performing an exercise set immediately after a different exercise set with nearly no rest taken between exercises (sets) — only enough to position yourself for the second exercise. Supersetting involves doing two exercises with no rest in between.
Lifting to failure:
On your last set of an exercise, instead of lifting to a set number (rep), continuing to lift until the muscle is fatigued and another full rep can’t be performed.
Failure – That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
1 Rep Max:
The weight that allows a person to go to failure following just one rep.
Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.
One or two partners help you lift a weight up to 10-50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.
Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.
Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.
Three exercises are performed consecutively without any rest.
Performing a series of 4-6 exercises, done with little or no rest between each movements, and a rest interval of 3-4 minutes between each giant sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.
Note: Giant Sets are extremely intense. Great care should be taken when attempting to perform a giant set.
When performing 21s, 7 reps are performed in the lower half of the motion, then 7 reps are performed in the upper half, and the set is finshed with 7 complete reps.
Resource: bodybuilding.com / Jamie Eason LiveFit Training Program
I had to share this with you…
The best defense against failure is good information. These debunked fitness myths will help you recognize right from wrong and truth from lies! Don’t hit the gym without reading this!
Practice Smart Fitness:
Starting a fitness journey can be intimidating, especially if you’re going in without any previous study. If you go to the Internet to find information, you might find yourself smack-dab in the middle of bad logic and bad ideas. It’s difficult to sort out the fact from the fiction—especially when the fiction sounds so good.
That’s where I come in! Check out these busted fitness myths so you can get started or continue moving down the right path. You’ll find that with the right information, your fitness goals will become much more tangible than a speck of light in the distance.
Myth 1 /// If You’re Heavy, You’re Fat.
TRUTH: When you start weight training, it’s natural to initially gain weight. Weight training stimulates the body to build lean muscle which will help to improve your metabolic rate. But this muscle also contains a large amount of water.
Weight training is also a source of inflammation, a well-known cause of water retention. After a week or two of weight training, you might jump on a scale and notice that you’re heavier than when you started. Don’t freak out. After a few weeks, your body will start to melt fat and your newly-acquired muscles will make you look leaner.
It’s common to weigh more while your clothes fit looser. Muscle is denser and takes up less space than body fat. That’s why a smaller, more muscular person may weigh more than a bigger person with more fat.
Myth 2 /// You Can’t Build Muscle With Veggies.
TRUTH: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support muscle building and recovery. Vegetables are filled with slow-digestingcarbs, minerals, and vitamins. They’re like grains, but with fewer calories. If you eat enough calories and sufficient, complete proteins, you’ll gain muscle.
Overeating is anabolic in itself and that’s why stuffing yourself all day is good for muscle. However, all that eating will also lead to unwanted fat gain. By eating vegetables as your carb source, you’ll be able to stay leaner, feel fuller, and be healthier while you build muscle.
The only time this myth is actually real is when you fail to meet your caloric requirement. Without enough calories, you won’t build muscle. Moreover, you can’t hope to build muscle if you only eat vegetables. You need food that gives you complete proteins. So, if you’re a vegetarian, combine those veggies with protein like nuts, dairy products, or soy and hemp protein.
Myth 3 /// You Have To Eat Fruit To Be Healthy.
TRUTH: Vegetables have more minerals, vitamins, and even more anti-cancer properties than fruit. The difference between the two food groups is the calorie content. In general, vegetables have fewer calories than fruit. Also, fruit’s sugar is mainly fructose, which is stored in the liver instead of in the muscles.
If you fill up on fruit, you’re unlikely to eat as many servings of vegetables as you should. It’s also true that filling yourself with high-calorie fruit means you won’t achieve your fat-loss goal. I know people who eat apples and grapes every night, thinking they’re helping themselves lose weight.
Myth 4 /// Women Tone, Men Build.
TRUTH: Muscle is gained by stimulating muscle fibers to grow larger. We stimulate muscles by overloading them with resistance training. All bodies release growth hormone when they weight train, but men grow more muscle because they have more testosterone—a lot more. Men and women build muscle in the same way.
“Toning” and “building” are just different words to the same end: hypertrophy. Women use the word “tone” because they’re afraid of “getting big.” Most of the time, what they mean is that they want to see their muscles. So, most women want to be leaner with more muscle mass. In reality, most men want the same thing.
The typical rep range for muscle growth is 8-12 reps with limited rest time. The point is to exert your body and continuously add more weight during those sets. The longer your muscles are under tension, the better they’ll respond to training.
Myth 5 /// If You Take A Long Break, Your Muscle Will Turn To Fat.
TRUTH: Muscle is created by exposing your body to things that make it say, “Unless I get stronger and plump myself up, I will get killed!” When you stop training, you change the environment for your muscles. Suddenly, the need for them to hang around and be ready for battle will cease. Why keep something you don’t need? Without constant tension, your muscle mass will atrophy and you’ll burn fewer calories.
Most likely however, your appetite will stay the same and you’ll suddenly find yourself eating way more calories than your body needs to maintain its weight. Muscle doesn’t literally turn into fat, but with a slower metabolic rate, you’ll accumulate more fat as your muscle size shrinks.
Myth 6 /// Salt Is Bad For You.
TRUTH: Salt, just like all other minerals, is necessary for your health and your looks. If you’re lean but never get a pumped or vascular look when you work, you’re probably low on sodium. When your diet is lacking in salt, your body holds on to the little amount you give it.
When you finally increase your sodium level or eat a particularly salty meal, you’ll retain water and feel bloated. Eat a normal amount of salt (1,000-2,000mgs) each day and your body will stop retaining sodium and will get better at releasing it. Eating a proper amount of salt will balance your electrolytes.
TRUTH: Ripped is a subjective state. But if by “ripped” you mean “visible striations and ultra-low body fat,” you might have a hard time staying there, especially if you’re a woman.
Women are supposed to have higher body fat, so a woman’s body will fight her to keep it. To maintain an extreme condition, you’ll need a disciplined diet and training program.
As a woman, staying ripped year round can have detrimental effects on your hormones. To assure optimal health, you must use strategies to replace what your body lacks. An unnaturally lean body will usually lack in sex hormones. That’s just the way it works.
Most physique athletes are in great shape all the time, but they’re ultra-lean for only a couple months out of the year.
Myth 8 /// Carbs Are Bad.
TRUTH: If you want to gain muscle, you’re going to need carbs. If you take them out completely, you’ll burn more body fat during training perhaps, but you can’t keep it up for long. Carbs are fuel for intense workouts, fats are not. Choose a macro plan that suits your athletic goals. If you’re an athlete, you’re going to need more than protein to make it through a game.
On a more serious note, you need a minimum amount of carbs to ensure that your brain functions properly. The brain needs glucose to work. Your body can be ketonic and use fatty acids to fuel your muscles, but your brain can’t.
TRUTH: If women aren’t supposed to have muscles, why do we have them? The definition of “manly” differs from one individual to another, but we all have a different body structure. Some women have more feminine lines, others more androgynous. Wide hip bones and narrow shoulders are typical female shapes, but that doesn’t mean an athletic woman is less feminine. Our society forms our ideals; you choose what you find attractive.
What makes athletic women bulky is more-than-average muscle mass combined with “excess” body fat. If you couple weight training with a smart diet, you’ll be much smaller than you’d expect.
Myth 10 /// You Can Eat What You Want If You Train Hard And Take Fat Burners.
TRUTH: To burn fat, you need to expend more calories than your body uses. Fat burners will increase your heart rate and aid in training performance, but it’s not a magic pill. You can’t hope to sit around and eat hamburgers all day and expect your fat burner to make you thinner. That’s just silly.
TRUTH: Fats are necessary to maintain healthy hormone levels and make use of vitamins. Without it, you’ll create a terrible environment for muscle growth. Fats also help you regulate your appetite. A carb-and-protein-only diet can make any fat-loss or muscle-build goal almost impossible to reach.
TRUTH: Chronically eating more calories than your body needs will make you gain weight. But you can gain both muscle and fat depending on where the calories are coming from and whether you stimulate your muscles into growth.
Occasional overeating will not make you fat unless you really gorge on thousands of fat and sugar calories and you’re prone to gaining weight. When you increase your calories, you’re at risk for gaining weight, but you’re also speeding your metabolism.
Myth 13 /// Cheat Meals Are The Same As Re-Feeds.
TRUTH: A re-feed is a strategic increase of calories—usually carbs—that will boost your training intensity, replenish your muscle glycogen, and lead to further fat loss. A cheat meal, in my opinion, is a treat, and should only be used if you actually need it and have worked for it. It’s a reward, not a sudden binge.
TRUTH: No matter how “organic” your bread is, it still has calories. Yes, these foods may be healthier because they’re more likely to be free of pesticides and other chemicals, but over eating “natural” food is still over eating.
TRUTH: This myth got its start because soft drinks contain phosphorus. High levels of phosphorus/phosphate have been linked to reduced bone mass and higher fracture risk.
The effect is probably due to people replacing dairy with soda, not the phosphorus itself. Furthermore, carbonation has not been linked to depleted calcium levels.
Myth 16 /// If You’re A Woman, Don’t Work Your Upper Body More Than Once Per Week. You’ll Look Like A Man.
TRUTH: What? Once per week? Well, for bone health, you should definitely train your upper body. Without it, you’ll be fragile. It will also look weird to have a buff lower-body (which in general, women already have), and sport a tiny upper body. Ever heard about the hunt for symmetry?
TRUTH: If you do that, you’ll shed unnecessary muscle mass. More muscle helps your metabolism stay high. It’s true that weight training doesn’t burn a ton of calories, but the more lean mass you carry, the higher your all-day energy expenditure will be. Muscles require fuel all the time. If you kill yourself doing cardio, your body will get rid of muscle mass and it will be hard to lose fat at all.
TRUTH: The reason metabolism slows down as we get older is a combination of lower hormone levels and less athletic activity. If you don’t work out and eat healthy food, you’ll get out of shape. Sadly, an untrained body is even more evident as you get older.
TRUTH: You can build muscle at any age. As long as you’re challenging your muscles and feeding them the proper nutrients, your body will respond. As you age, building muscle gets more challenging. But like anything else, if you do your best, you’ll get good results.
TRUTH: You can’t gain fat from something you don’t drink or eat. Diet sodas don’t have calories because they don’t have any nutrients.
It’s wrong to blame diet sodas for weight gain. They might, however, cause bloating and stomach discomfort, but that’s hardly the same as body fat.
TRUTH: A flat belly comes from being lean. If you eat too much, your abs will remain trapped beneath a layer of body fat. Everybody is born with abdominal muscles. You just need to lose fat to make them pop.
Myth 22 /// One Cheat Day Per Week Won’t Harm You. Eat, Drink, And Be Merry!
TRUTH: This is only true for people who don’t struggle with getting or staying lean. Alcohol inhibits fat burning while your liver is detoxifying you. Alcohol is also indirectly fattening because we all tend to eat the wrong things after we’ve been drinking.
TRUTH: The fat-loss zone was “created” when research showed the body burns calories at a higher percentage during low-intensity cardio workouts than high-intensity ones. However, this study didn’t take into account the calories you burn after you work out.
After a high-intensity cardio workout, you’ll continue to burn calories long after you’re out of the gym. High intensity training usually works better. After all, losing weight comes down to expending more calories than you take in.
It’s difficult to do high-intensity cardio every day. So if you need to do cardio each day, you’ll need some variety. For more information, check out my best-selling ebook Cardio For Leanness.
TRUTH: Zero-calorie syrups, jams, dressings, etc. aren’t really no-cal. In our country, a product can advertise being no-cal if it has fewer than 5 calories per servings.
In reality, most of these products have about 5 calories per serving, so if you’re going to down the whole bottle, you’ll actually end up having more like 60 calories. Although that doesn’t seem like much, adding 60 calories of meager nutrition to your diet won’t do much to help you meet your goals.
TRUTH: That’s called denial! Many symptoms, deficiencies, toxins and diseases are silent. They show nothing on the surface or don’t have initial warning signs. You can never know if your organs are healthy or your bones are strong unless you do the right tests.