No one believes you can gain muscle and lose fat at the same time. I say, it's true. Not only do the strength and interval workouts prove it, but now science agrees. Weight loss programs are starting to use only strength training for fat burning.
I have 3 BIG, and I mean BIG fat loss, body changing lessons to
share with you today …
Researchers from Purdue University showed men and women (with an
average age of 61 – with one subject 80 years old!) were able to
lose fat, gain muscle, get stronger, lower LDL cholesterol, and
improve blood sugar control with a simple strength workout routine.
36 healthy men and women did strength training three times per week
for 12 weeks, doing 3 sets of 8-12 repetitions.
By the end, the subjects gained an average of four pounds of lean
mass and lost over four pounds of fat. This study show's it is
possible to gain muscle and lose – at any age.
And you don't need fancy machines or an expensive gym membership,
all you need is a professional program, like Turbulence Training,
that you can do in the comfort of your own home.
I hear from men all the time who claim to be 6% body fat or less
(which is the level of a professional bodybuilder) but still have a
hard time seeing their abs.
This, by the way, is impossible. Listen, if you really are 6%,
You'll have an 8-pack, and you won't need any advice from me.
The problem is too many men and women believe that handheld body
fat analyzers are accurate.
Recent research shows these tools underestimate the amount of fat
you are carrying on your body by 2.4 kg! That's 5 pounds of fat
These handheld machines are neglecting to tell you about!
So don't get too smug with your handheld body fat readings, because
it's likely underestimating the amount of fat on your body.
Besides, its not about the machine, its about the mirror, how your
clothes fit, and about losing the inches from your waist.
Worry about those, not some bogus readout on a machine.
And finally …
Everyone knows you don't burn fat with strength training, right?
Wrong! A new study hot off the presses from the prestigious Journal
of Applied Physiology showed strength training boosts metabolism by
10% after exercise and increases fat burning by 100%.
In this study, subjects did a standard 3-set strength training
program focusing on multi-muscle exercises and showed just how
powerful "Turbulence" is for fat loss …
During strength training, you apply "turbulence" to your muscles,
causing an increase in your metabolism and fat burning after the
workout. That's how you build muscle and burn fat at the same time.
So forget about the "calorie readout" on the cardio machines. While
strength training doesn't burn as many calories as traditional
aerobic training during the workout itself, it continues to burn
calories AND fat long after your workout.
And that's why you get a better body with Turbulence Training than
you do with long, slow, boring, less-effective cardio.
Turbulence Training: Build muscle, burn fat, at the same time.
Get in shape for summer fast with strength and interval training.
PS – Here are the respective references for those 3 studies …
a) Am J Clin Nutr. 2007 Apr; 85 (4): 1005-13.
b) J Appl Physiol 102: 1767-1772, 2007.
c) Hormone Research 2007; 68: 8-10.