4 common pullup mistakes you need to avoid

4 common pullup mistakes you need to avoid

TRAINING TIPS 4 common pullup mistakes you need to avoid

Top 5 Fat-Loss Blast-Off Tips To Get Ripped!

It’s not easy getting lean, which is why fast fat loss is always a hot topic. So to get you on the rocket ship to ripped, here are 5 fat-loss blast-off tips – from diet to training.

It’s not easy getting lean, at least for most people, which is why fast fat loss is always a hot topic. Most of you reading this probably want to uncover your abs sooner rather than later, for a midsection that looks like a cheese grater.

So to get you on the rocket ship to ripped, here are our top 5 fat loss blast-off tips from diet to training.

1. Eliminate Junk Food Most Of The Time:
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You may think this is a no-brainer, but you’ll be surprised at how those few chips, sodas and cookies on a regular basis add up (we just saw a cookie package, and each cookie, about two bites, packed 125 calories! Eat 8 and that’s about half your daily calorie intake, 1,000 calories).

Notice that we said to eliminate junk “most of the time.” That’s because allowing it once or twice per week will prevent over-the-top binges. And besides, a loose-eating day, with a higher-calorie jolt, prevents your metabolism from slowing down, so it’s a good thing.

Also, a common mistake is to make a gigantic calorie cut all at once. Many people get so motivated to lose fat that they starve themselves right off the bat. That causes your metabolism to slow to a crawl, and your body thinks it’s starving, it hordes fat and burns your hard-earned muscle. That’s when you get so frustrated that you give up.

The lesson is to reduce calories gradually, and the first action is to eliminate junk food, most of the time.

2. Tone Down Alcohol Consumption:
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A few beers or libations every so often won’t hurt, but if you do it regularly, you turn off fat burning. The reason is that your body burns off alcohol first, it becomes your primary energy substrate.

So as you’re burning off the alcohol, what happens to the food you eat? It’s merely surplus calories going directly to fat cells. Not good. That means when you do choose to drink, don’t eat a lot while you indulge

3. Slow Down The Negative Stroke Of Your Reps In The Gym:
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On at least one set of your big compound exercises, use a 1 1/2-seconds-up, 4-to-6-seconds-down tempo. In other words, slow down the negative on every rep.

For example, on bench presses, fire it up, then lower it slowly on every rep. Emphasizing the negative creates more muscle trauma, and that’s a good thing for fat burning.

That’s because it takes energy to repair muscle damage. Your metabolism kicks into gear for the entire recovery process, usually about two days or more after your workout. So you’re burning fat 24/7, yes, even while you sleep. Exciting stuff!

4. Go For The Burn To End Each Target-Muscle Workout:
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The best burn-inducing exercises are continuous-tension isolation moves, like leg extensions for quads, pushdowns for triceps and cable crossovers for chest.

By keeping tension on the target muscle throughout the set, you block blood flow. That occlusion creates muscle burn, which in turn enhances your natural growth hormone output. [Can J Appl Physio. 22:244-255; 1997]

GH strengthens muscles and connective tissue, but it’s also a potent fat burner. That means muscle burn can help fuel the body fat churn.

End each body part with at least one set of a continuous-tension exercise, and make that set long enough to set fire to the target muscle, at least 12 controlled reps.

5. Do A Short Cardio Session After Each Weight Workout:
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You burn off all the sugar in your bloodstream with 30 minutes to an hour of weight training. That means any activity right after immediately taps into body fat.

In other words, right after your weight training is prime fat-burning time. All it takes is 15 minutes on a treadmill or stationary bike to make a serious dent in your fat stores. It’s the most efficient fat-burning cardio you can do.

Don’t Get Greedy
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One last diet comment that we touched on briefly earlier: Don’t get greedy; lose fat gradually. If you drop more than 3 pounds a week, you can be sure a lot of it was water and muscle.

Continue that and you won’t start looking better or feeling healthy, in fact, you’ll feel like cr@p and look worse than you feel. We’re all impatient when it comes to changing out bodies, but the best strategy is gradual and steady.

Have a goal of losing about 10 pounds of fat in a month as you keep lifting hard to build muscle. You’ll be amazed at what shedding some ugly fat and gaining some rock-hard muscle will do for your total look and how you feel, from both health and self-confidence standpoints.

And remember, if you do it right you’ll be adding muscle and losing fat, in a sense, morphing mush to muscle, so the scale isn’t something you should pay attention to very closely.

In other words, if you lose 10 pounds of fat and gain 10 pounds of muscle, you will look completely different (so much better), but the scale will read exactly the same. It’s the fat-to-muscle reshuffle.

A better strategy to gauge your progress is to take photos every few weeks. They’re real eye-openers. You can take relaxed front, side and back views, or you can shoot those “before” standards along with a variety of bodybuilding-type poses (put the camera on a tripod, if possible, at about waist height so you get a balanced top-to-bottom assessment).

Be sure to keep a list of the shots you take-the poses you hit-and the camera settings you use. A few weeks later, take photos again and use the same poses and camera settings.

Also, and this is important, if possible be sure the lighting is the same. Take the pictures in a room with a fairly bright overhead light and don’t use the flash on your camera or your muscularity will be washed out.

Fast Fat Loss Tips

Rule #1: Burn more calories than you eat

Weight loss
is simple: if you burn more calories than you consume, you’ll drop
pounds. But too many guys still underestimate how much they eat and
overestimate how many calories they burn. Avoid the guesswork and keep a
food journal for a week. Count up exactly how many calories you’re
averaging. You may be surprised.

Now start eating 500
fewer calories per day—that’s about the amount
in one meal. Of course, we’re not saying to cut out dinner. But cut back
on your portion sizes and limit your carbs. Any junk or processed food
you’re eating should be the first to go.

Rule #2: Eat more protein

Of all the
foods you eat, the high-protein ones are the most important for losing
fat. First, they keep you feeling full, which prevents overeating and
needless snacking. Second, they boost your calorie burn throughout the
day because protein takes more energy to digest than carbs or fat.
Third, when accompanied with weight training, a high-protein diet
prevents muscle loss that might otherwise happen when you suddenly cut
calories.

Eat at least one gram
of protein per pound of your body weight and
get your protein from whole sources like lean meats, eggs, fish, and
protein powders.

foods you eat, the
high-protein ones are the most important for losing
fat. First, they keep you feeling full, which prevents overeating and
needless snacking. Second, they boost your calorie burn throughout the
day because protein takes more energy to digest than carbs or fat.
Third, when accompanied with weight training, a high-protein diet
prevents muscle loss that might otherwise happen when you suddenly cut
calories.

Eat at least one gram
of protein per pound of your body weight and
get your protein from whole sources like lean meats, eggs, fish, and
protein powders.


 Rule #3: Eat more healthy fats

Fat in foods doesn’t necessarily add up to fat around your
waistline. Animal
fats, real butter, coconut oil, nuts, and avocados help reduce hunger
and maintain optimal testosterone production. Without enough fats, your
results will decline (and so will your libido).

Eat more healthy fats and cut back on carbs, which can spike
blood
sugar and elevate your insulin levels, leading to more fat storage. Get
at least 25% of your calories from good sources of fat and avoid
artificial trans fats, which have been linked to numerous health
problems like heart disease

Rule #4: Get stronger

Many people
still think the key to fat loss is cardio. And while cardio can help
you burn a few calories, it does nothing to develop the muscles
underneath your fat (the ones you want to reveal in the first place).
Too much cardio along with a caloric deficit can also cause you to lose
muscle and make you weaker.

Even when your goal is
to be smaller, you still need to lift heavy
and build strength. Heavy weights help you maintain and even add muscle
mass, improving your body composition. Each week, train using big
exercises like squats, deadlifts, and presses for sets of 4–8 reps.

Rule #5: Sleep at least 7 hours a night

Cutting
back on sleep increases levels of cortisol, a stress hormone, which
causes fat storage. In a study of more than 6,000 participants, Japanese
researchers found that shorter amounts of sleep were associated with
higher BMI levels and larger waistlines in men. Sleep deprivation also
interferes with recovery and growth hormone production.

Get at least seven
hours of uninterrupted sleep every night. If you
have trouble sleeping, stop drinking caffeine after mid-day, limit your
alcohol consumption (which ruins sleep quality), and create a pre-bed
ritual to get your body and mind ready for sleep.