Diets Don’t Work!  How do I get lean? Start fresh!

How do I get leaner is the oldest question surrounding dieting. Diets are the most dangerous way to alter our lean body mass.

Millions of us every year try the same old cycle of loosing ten pounds for the summer and spend the rest of the year doing all we can to put that unwanted weight back on plus a few more pounds.

How about the all time favorite “New Years Resolution” PLEASE STOP!

These old ideas have been proven time and again to be ineffective.

Why? Simple, when you loose weight you loose valuable muscle as well as fat. When you gain weight without resistance training you gain primarily fat. Keep up this cycle long enough and you will be a lot of fat with very little muscle. If you think I am wrong take a look around your local shopping mall the next time your there. You will see very quickly all the reasons to stop the diet cycle! Take control of your health with a few simple facts.

Here is a great way to lose weight and lean out your body for life!

Start with a simple exercise program split evenly between resistance training and cardiovascular exercise.
Let’s say you have 45 minutes four times per week to exercise.
It’ easy from here 22 minutes cardio…22 minutes weight training or calisthenics.

Cardio can be as simple as a twenty minute walk with a two minute cool down or a two mile run with the same two minutes for your cool down. Just remember to do different types of cardio. Never repeat the same exercise the next time you work out. You will accomplish more with varied routines. Keep your body guessing, it is an advanced machine that will adjust to new things. This adjustment is your body becoming leaner and stronger.

Resistance training (weight lifting or calisthenics)
Work a major muscle group or two each time you work out for the twenty two minutes.
Example: Chest, Back, Legs or Shoulders.
This will motivate your body to produce hormones again promoting the lean muscle mass we all desire. Remember to work different body parts each time you train. If your body is surprised with what you do for exercise it must grow leaner and stronger to prepare for what’s next.

Diet Time!
This part is fun. Male or female we all have our metabolic set point (the amount of calories we require per day at rest). Let’s work on this for a second.

First select the amount of calories you feel you require to maintain your present weight.
From this point forward you will think about food differently. Total calories and grams of protein. These are the only two numbers to worry about. 
Let’s say your projected total calories are 1,500 you must consume at least 150 grams of lean protein. Why? The best two reasons and there are many is that we fire up our metabolism with every gram of protein we eat. In addition every cell in the body requires protein for it’s very existence. I always suggest Metrx for your protein supplements from TopSupplementsOnline.com

Try this program for one week and adjust your total calories from time to time to achieve a  weight loss of one to two pounds per week until you achieve your desired lean body weight. In time you may stop losing weight although with this lifestyle choice you will continue to become even leaner.
An important fact to remember is that each pound of muscle burns 50 calories each day at rest! So knowing this let’s build a little healthy muscle that will help us lean right out!

We will be glad to answer any of your questions by filling out our contact form on the contact page.

Thanks,
The Original Gym Rat