Going For The Ultimate In Fat Loss

Good Morning,

I have an article for you today from Sean Nalewanyj of Muscle Gain Truth.


So much focus and attention is placed on the idea of “weight
loss” and “losing weight” that most typical beginners seem
to lose sight of the actual concrete goal of achieving a lean,
defined and healthy body…

Here's a hint...

It's NOT a simple matter of "losing weight".

In fact, let’s go ahead and remove the term “weight loss”
from our fitness vocabulary altogether.

Why?

It’s because “losing weight” is NOT what you should be
concerned with!

Losing body weight on its own will NOT allow you to achieve a
lean, cut and defined body. Instead, all of your focus must be
placed on changing your body composition.

The reason for this is simple…

Your body is made up of various different “types” of weight,
all of which contribute differently to your overall appearance
and health.

There are very “heavy” individuals who are in excellent
health with lean and impressive bodies... and there are very
“light” individuals who are in poor health with soft, flabby
and out-of-shape bodies.

Your overall body weight is made up of various different
components, such as body fat, muscle tissue, water and glycogen.
The haphazard approach of simply aiming to “lose weight” is
incredibly misguided as it does not take these specific types of
body weight into account.

In order to achieve your goal of a lean, energetic and healthy
body, your goal is to get rid of the excessive amounts of
“bad” body weight while maintaining as much “good” body
weight as you can.

To put it simply, the underlying goal of your entire program is
as follows…

Burn off body fat while maintaining lean muscle mass.
There are three primary reasons why you should focus on this...

First of all... one very important factor that determines your
body’s basal metabolic rate (the number of calories you burn at
rest) is the amount of lean muscle tissue you have on your body.
The more muscle you have, the faster your fat burning metabolism
operates.

Secondly... maintaining a reasonable level of muscular
development will allow you to achieve the shapely and athletic
appearance that the majority of you are probably striving for.

Finally... those who simply place themselves on “crash
diets” and attempt to drop large amounts of body weight over
short periods of time are inevitably doomed to fail. Such an
approach places the body into a starved state and actually
programs you to store more fat over the long run.

The body will react to severe calorie deficits by slowing down
the metabolism in an attempt to conserve energy, wasting away
lean muscle mass, and increasing the production of hormones that
inhibit fat loss.

The way to avoid all of the negative effects listed above is
simple...

Structure your “weight loss” approach in such a way that you
aim to gradually reduce your body fat levels while keeping your
lean muscle tissue levels in tact.

This is the ONLY realistic way to burn fat, keep it off over the
long run, and achieve the kind of lean and athletic appearance
that you strive for.

This is exactly the type of approach I outline in my full blown
fat burning package, "The Real Deal Body Transformation System".

I'll show you step by step how to melt through stubborn body fat
while maintaining as much lean muscle as possible.

Check it out at http://www.HowToBurnFat.com

No Fail Muscle Building - Squats Build Muscle

Squats are called by some the king of all muscle building exercises. I personally would put the deadlift right there along side squats for building muscle. I wanted to share this article with you that I got from Sean Nalewanyj

Simply put, squats are the most difficult, intimidating and
painful exercise you could possibly have in your arsenal. They
require massive amounts of discipline and willpower to perform
correctly.

After you have performed a set of squats to failure, you'll know
exactly what I'm talking about. They are also a challenging
exercise to master from a technical standpoint.

All this aside, squats are one of, if not THE most effective,
growth-producing exercises you could possibly include in your
workout routine.

They will pack more size and strength onto your lower body than
any other exercise out there, and due to their high level of
difficulty, they also force your body to release higher amounts
of important anabolic hormones such as testosterone and growth
hormone.

This increased secretion of hormones will pack muscle size onto
your entire upper body as well.

Quite simply, they really, really work.

Unfortunately, many people have yet to experience the benefits
of heavy squatting. It seems that people will come up with just
about any excuse they possibly can in order to steer clear form
the squat rack.

If you're in the gym with the goal of maximizing your total body
muscle gains, squats are an absolute must.


***Proper Squatting Technique

For safety reasons you should always perform your squats in a
power rack or cage. This way you can adjust the height at which
you clear the bar, and you can drop the bar on the safety pins if
you need to bail. The safety pins should be set at just below the
depth you are squatting and the J Hooks should be set at about
the level of your nipples.

At all times during the squat your head should be pulled back,
your chest raised and you should have a slight arch in your lower
back. You should always be looking straight ahead, and at no time
should you be leaning too far forward, or be looking up or down.

Step up to the bar, placing your hands at about the same width
as a bench press. Before clearing the bar, make sure it is placed
evenly along your traps. The bar should rest on the lower portion
of your traps and across your rear delts. It should almost feel
as if the bar is going to roll off your back.

Now that you have cleared the bar, take only as many steps back
as necessary. Most squat injuries occur when backing up, so make
sure that you only back up as far as you need to. Your feet
should be placed about shoulder width apart or slightly wider,
and they should point out at a 45-degree angle.

Take a big, deep breath, and make your descent. You should not
lower yourself straight down, but rather as if you were sitting
in a chair behind you. At all times your knee must remain in line
with your feet, and they should never bow in. Lower yourself
until your thighs are at least parallel to the ground.

As soon as you have reached the bottom position, rise up
immediately. Do not relax in the bottom position! Drive up with
your heels and straighten your back as quickly as possible.
Once you are in the upright position again, take another deep
breath, and continue the lift until you have completed the
desired number of reps.


***Final Thought

You have all the reason in the world to get into the squat rack,
so go ahead and do it. Treat this lift with respect and you'll be
shocked at the resulting muscle gains.

I would recommend performing your squats once per week, for 2
sets of 5 to 7 reps. Focus on pushing yourself hard on this
exercise and continually strive for more weight and more reps.

Sean