Lean Physique Lose Fat – Build Muscle

Hooray someone's cut his head off! well not quite it's actually my dodgy camera work and I didn’t want to ruin a good photograph, but it is me honestly.

Getting in shape for most men isn't easy though a lot make it harder for themselves by not approaching it the right way or not knowing where to start, age may also be a factor for some though it needn't be, so even if you’re over 40 like me it's never too late to start.

There are hundreds of different diets and training programmes to choose from written by people with far greater knowledge than myself, but this one works for me so that's all that matters, and if it works for me there’s no reason it can't work for you.

Presuming you train with weights you'll more than likely be in fairly decent shape already, however weight training alone won't get you ripped (toned). You could train 7 days a week and do a thousand sit ups a day but unless you do some cardio and tidy up your diet you'll never get a chiselled six pack and have veins popping out of your arms.

There are four things needed to reduce your body fat and to look more vascular;
weights, cardio, diet and dedication, the first three are quite easy by comparison it's the last one that most find the hardest.

CARDIO not diet is the first thing you'll need to do and is best performed first thing in the morning on an empty stomach. It's the best time to do it as you'll be burning off stored calories and tapping into the fat, where as if you ate first you'd only be burning off the calories in that meal. If it's not possible to do your cardio first thing in the morning then try to leave a gap of a round 2 and a half hours after a meal.

Start off doing around 30 minutes of fast pace walking or slow jogging, I usually jog down a hill and walk fast back up it, build up to around 50 minutes every day if possible.

Aim to lose 1lb - 3lb a week, no more, once you stop losing weight increase to 40 minutes then 50 minutes.

It could be that won't have to do as much as this or you may have to do more, keep an eye on the scales and adjust accordingly, weigh yourself once a week first thing in the morning.

Drinking strong black coffee, espresso is good, or taking thermogenics/fat burning tablets before doing your cardio will give you a kick and can help to burn a few more calories.

Once you stop losing weight from doing cardio you'll need to adjust your diet.

DIETING for some people isn't a problem yet others can struggle, they find it tedious eating 'clean' meals and struggle to stick with it yet it's surprising what you can eat, though if your goal is to get completely ripped with paper thin skin and have veins sticking out everywhere then your diet will have to be squeaky clean. But if all you're after is to look relatively toned with a flat stomach then you won't need to be to strict, and unless you eat takeaways, binge on chocolate and have sugary drinks every day then your probably half way there already and it'll just be a matter of tidying things up.

The key to losing weight is simple, you have to burn off more calories than you take in but it has to be controlled losing no more than 3lb a week, don’t be misled by diets where you can lose a stone in a fortnight, anyone can do that but you'll soon put it back on again.

There’s no quick fix if you want to do it right.

Below is the sort of diet you’d need to be on to get your body fat right down to achieve maximum definition.

After cardio 7am, Pro Recover (protein & glucose drink)
Meal 1. Porridge made with water, mixed with 3 egg whites and Pro Peptide (protein powder), cup of black coffee.
Meal 2. As above
Meal 3. Turkey, broccoli and sweet potatoes.
Meal 4. After training, Pro Recover - 1 banana.
Meal 5. Basmati rice, white fish, broccoli.
Meal 6. Turkey salad
Meal 7. (Before bed) Pro MR (meal replacement) with natural yoghurt.

You may not want to go as far as this with your diet and there are plenty of other foods that you can eat such as Granary Bread, Oat Cakes, Pita Bread, Whole Wheat Pasta, Brown Rice, Apples, Chicken, Tuna, Cottage Cheese, Fillet Steak, Salmon, Veg', Salads and many more.

Eat low GI foods, keep your protein high and saturated fat low, try to eat smaller meals 6/7 times a day every 2 -3 hours.

You can also take supplements such as protein powders and creatines, I use CNP Professional products including, Pro Peptide, Pro MR, Pro GF, Pro Recover and Sida Cordifolia.

TRAINING.

Keep training sessions short and intense lasting around 45 minutes with 30 - 40 second rest periods in between sets. Leave at least 4 days before training the same body part again, for example if you train biceps on a Monday don't train them again until Saturday, minimum. Below is an example training routine that you can do.

DEDICATION is the hardest of all.

To achieve the physique you want can be extremely difficult and takes immense willpower and determination, nobody can advise you on this one it's down to you, you either want it or you don't, simple as that, so stick with it.

For any further advice please email me, Nick Fisher

as advertised on Reddish Businesses and Stockport and Tameside Businesses

N60 LTD. | Web Design Manchester