Build Muscle And Burn Fat A New Approach

Skip Breakfast To Build Lean Muscle and Burn Fat!

You have probably seen this if you visit other muscle building sites. I thought it was kind of interesting. I have never heard of fasting in this manner to build muscle and burn fat. It does pretty much go against conventional wisdom for muscle building.

So here is the article give it a read see what you think. Remember it goes against conventional ideas on gaining muscle so keep an open mind. 

by Elliott Hulse, CSCS of LeanHybridMuscle.com

As far as I can remember people have been telling me that “breakfast is the most important meal of the day.” The benefits of this claim range from, “you’ll be smarter in school” to “you’ll burn more fat”, all by simply ensuring that breakfast is eaten.

Schools have implemented “breakfast clubs” for their students and doctors demand that their overweight patients eat SOMETHING for breakfast… even if it means slurping down a bowl of processed wheat flakes and skim milk.

If you want to think better, eat breakfast; if you want to burn fat, eat breakfast… heck, even if you want to get rid of dandruff or jock itch there is someone who can explain how eating breakfast will fix this too!

Look, if you are anything like me you have a habit of questioning things, especially so-called “facts” that most people take for granted and preach like gospel weather they’ve looked deeper into these facts or not. When something is repeated over and over again by the television and all of the pundits who pontificate from it, people simply accept it.

But not me… and if you’re reading this, I’m pretty sure that you’re not the simple “everyone-else-is-doing-it” type. You actually like when convention is turned on its head, and sets the sheep running hysterically from the comfort of their little shelters of confusion.

Well, this whole idea of “you must eat breakfast to build muscle”, that has firmly taken up residence in the brains and practice of fitness industry experts, needs to be explored just a little further in my opinion… especially since I’ve discovered that it’s not entirely true.

It has not only been my personal experience, but my research has also lead me to assert that it is absolutely possible to build muscle and burn fat by skipping breakfast. In fact, I am about show you how skipping ALL MEALS, or fasting for an entire day (yes, 24 hours!) can lead to faster and more efficient lean, fat free muscle gains.

First, I’d like you to consider that human beings are far more than a mathematic equation. Where in the linear world of textbook math 2 + 2 = 4; in the world of stress, depression, sex and sickness the formula isn’t always so neat.

Often, math in the fast, serious and sensual world of human life looks more like 2 + 2 = 6,009,342,215.

That’s exactly why the calorie counting doctrine makes absolutely no sense!

If it were so simple, then all of the overweight people who drink diet soda, skim milk and eat fat free cookies would be lean and sexy… right?

But they’re not… they’re still fat despite all of their low calorie efforts.

And I even know many overweight people that eat low calories AND use a treadmill for months, yet they are STILL fat! Weird, right?

Here is what most fat loss, nutrition and fitness experts forget to consider when handing out muscle building or fat burning advice…

We’ve Got Hormones! — and hormones make some really strange things happen inside the human body, wouldn’t you agree? My wife has been pregnant with four of my children and I can tell you FOR SURE, that hormones don’t work logically.

So if skipping breakfast or fasting to build muscle and burn fat sounds kinda weird and illogical, give me a few moments to explain. This may actually be the most important information that you’ll ever hear on the subject… seriously!

Generally speaking, there are two type of hormones… “Anabolic Hormones” and “Catabolic Hormones”.

In chinese medicine and philosophy…

Anabolic hormones fall under the YIN category because it behaves in a nature that is FEMININE (believe it or not). Some of the other attributes that describe anabolism is cold, passive and growing, its associated with night time and rest… and with regards to your autonomic nervous system it is parasympathetic .

Some anabolic hormones include testosterone, growth hormone, DHEA and insulin.

Catabolic hormones are thought of as YANG or MALE because it expresses the characteristics of being hot and aggressive, its associated with destruction or breakdown… it is signified by daytime and movement, and with regards to the autonomic nervous system it is sympathetic.

Some of these catabolic hormones include adrenaline, cortisol, glucagon, and epinephrine.

We would all agree that nature balances itself out, right?

There is never a day where there is no night, there is never a winter where spring doesn’t follow… in fact, one could even argue that day CAUSES night and winter CAUSES spring.

You simply can not have one without the other, and when one is doing it’s thing, the other is right behind it.

“What goes up… must come down!”

This is a law, it’s just the way it is… agree?

Well, our hormones work the very same way! We have natural stages or periods where catabolic hormones are to be secreted and stages when anabolic hormones are to be secreted.

Just like the night ushers in the day, catabolism signals your body to produce anabolism. This is called a “negative feedback loop” and is present in all areas of science and physiology… it’s how the body maintains homeostasis.

According to Ori Hofmekler in his book Maximum Muscle, Minimum Fat, “Fasting or under eating sends a starvation-like signal that is perceived by the body as catabolic. To compensate for the missing food and to protect itself from metabolic breakdown, the body will boost its anabolic activities, spontaneously increasing its capacity to assimilate protein and other nutrients in order to ensure maximum nutrient utilization from minimum food.”

Look, it’s almost too simple! We, human beings, are no different than all that nature teaches us about balance. Why is it then, that we refuse to accept the idea that by purposefully inducing catabolism through skipping breakfast and fasting we can actually switch on anabolism?

Despite what cereal and supplement commercials have to say about eating breakfast, followed by seven small meals throughout the day… there are volumes of scientific literature that begs to differ.

For example a study conducted by the Department of Medicine at the University of Virginia in 1992 discovered that Growth Hormone (an anabolic hormone) is increased in healthy normal men after fasting for forty-eight hours! That means these guys were building muscle and burning fat like crazy after not eating for two days!

Please don’t take my word for it, go search: The Journal of Clinical Endocrinology & Metabolism, doi:10.1210/jc.74.4.757 , it’s all in there.

So, with this new rebellious understanding and clarity about fasting, hormones and lean muscle building… what the heck are we supposed to do?!?!

We need a system that produces natural spikes in catabolism to burn fat… and then allow, or even support anabolism to build muscle all within the same cycle.

In my system, that I call Lean Hybrid Muscle, I show you exactly how we can use catabolic hormones as a switch to turn massive amounts of anabolic hormones on, or in other words a “hybrid” approach that creates a negative feedback loop where we use strategic catabolic activities and habits to FLIP on, or create an ANABOLIC response.

By following my hybrid approach to dieting and training, you’ll end up with a net profit of LEAN MUSCLE MASS quickly without the the bloating as a by-product of traditional bulking and cutting diets.

This is exactly how we can effectively build muscle and burn fat by skipping breakfast.

So there you go. I told you it goes against the way most think about how to build muscle and burn fat. But it does make sense if you think about it.

Lean Hybrid Muscle   there is also a free download there for you which goes further into this. Check it out.

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Building Lean Muscle Strength And Power

A colleague of mine recently asked me what I think the future of training will be. Of course, that’s a loaded question. It depends on who the target market is. I knew, however, that he was talking about the 18-40 year old male population that wants to get bigger, leaner, stronger and more powerful, without the use of steroids.

Given the popularity of combat sports, I think it makes sense that guys will try to emulate what they see on TV. In mixed martial arts (MMA) or football, it’s not enough for a guy to be strong – he must also be big and powerful.

Sure, a guy doesn’t need to look like an extra in Gladiator to excel at his sport, but every athlete wants to. Not only is a big, strong, lean muscled body typically more powerful (ie, better at sports), but it’s also more lucrative for landing a big endorsement deal.

In other words, a bigger, leaner, more powerful body = more money. And there’s no better motivation than the almighty dollar.

So, the future of training will consist of programs for building lean muscle, strength, and power – at the same time. A training trifecta that will metamorphose an average Joe into a muscular warrior. This type of training will help athletes perform better at their sport, and it’ll help non-athletes look like they’re, well, a combat athlete!

The question, of course, is: How can you train for building lean muscle, strength and power without overtraining?

First, let’s start with the training component. I’ll break up the training parameters into three categories: strength, muscle, and power.

 The exercises you use are vastly important for getting results in record time.

 To build strength, you need total body exercises that work your upper body, lower body, and core at the same time.

For muscle, compound exercises such as dips, pull-ups, and single leg squats are awesome.

 And for power, nothing beats pushing a sled, carrying a sandbag, and tossing a medicine ball.

Here’s how it all breaks down.

Gaining Strength

  

Total reps: 15 per exercise

Load: a weight you can lift a maximum of 3 times for the first set

Building Lean Muscle

Exercises: dip, cable chest press or push-up with a weighted vest, chin-up/pull-up, row, Bulgarian split squat, single leg deadlift with dumbbells, single leg hop, etc.

Total reps: 25 per exercise

Load: a weight you can lift a maximum of 6 times for the first set

When training for total body strength or size, I don’t use a typical set/rep sequence such as 5 sets of 5 reps (5×5).

Instead, my clients start with a specific load (say, a weight they can lift no more than 6 times for the first set) and they continue using that load for all sets until they reach a target number of reps (eg, 25).

That way, they never miss a rep, the load is always right, and they’ll only do as many reps in a set as their body is capable of at that moment. This is the system I devised for my book, Huge in a Hurry.

For power training, however, I use a different approach.

 Since power exercises consist of complex exercises that force you to work in different planes of movement, it’s difficult to find a true repetition maximum like you could for a deadlift or squat.

Furthermore, this type of training depends on explosive, total body movements in order to build speed, increase mobility, and burn fat. The load for power training should be moderately heavy – a weight that challenges you, but still allows you to move explosively.

So instead of focusing on a target number of reps, I have my clients train with all-out effort for a specific time frame (say, 20 seconds) before they take a quick breather and move to another exercise.

Power Training

Exercises: sled dragging/pushing, sandbag or heavy medicine ball carry/toss/slam, burpee with a weighted vest, etc.

Duration of each set: 10-30 seconds

There are two ways you can arrange this type of warrior training. First, is to perform a workout for each category. I like to use a 3 on/1 off cycle like this:

Monday: strength
Tuesday: power
Wednesday: muscle
Thursday: off
Friday: repeat the 4-day cycle

The other way is to combine all three categories into one workout. This, of course, is very demanding and only recommended for advanced athletes. However, if you can pull it off, the results can be mind-blowing:

Sample Hybrid Workout

Strength
Deadlift
Push press

Muscle
Pull-up
Dip
Bulgarian split squat

Power
Sled pushing
Overhead medicine ball toss

When you combine building lean muscle, strength and power training into one workout, you must limit the number of exercises you do for each category. When you separate the workouts into different days (first example), you can, and should perform more exercises in each session.

Getting plenty of high quality calories, especially in the hour or two after training, is paramount to your success. This type of training is tough, and you’ll get overtrained in no time, unless you constantly feed your body.

Give this type of training a shot, building lean muscle, gaining strength and adding power sounds like a winning trifecta and let me know what you think.

Exercises: power clean, power snatch, deadlift, push press, etc.

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The Shrink Wrap Effect – What Is It?

Welcome To Lean Muscle Gains - Where we train and diet to get that lean muscled athletic body. Strong, Lean, Healthy and Looking good in and out of your clothes.

The common advice of just sticking to the big lifts like deadlifts, squats, and bench presses is great if you just want to add muscle mass and get as big as you can.

That's how I trained for years, but as time has gone on I now prefer the more trim, angular dense muscle body type.

Start With My
5 Part Course How Anyone Can Have That Lean Muscle Hollywood Star Body Weight Training, Kettlebells, Bodyweight Exercises, Interval Training and Steady State Cardio all find their way into my workouts.

And that's what I'm going to show you too. How anyone can have that lean dense muscled body with the right type of workouts and nutrition. Start With My 5 Part Course How Anyone Can Have That Lean Muscle Hollywood Star Body

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Full Body Workouts For Muscle Density Burn Fat Fast

So far we have seen full body workouts for lean muscle gains or getting stronger. Today its total body training to burn fat fast for muscle density and

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Now, in this final installment of my full body workouts series, I’m going to tackle how to burn fat for maximum muscle density. After all, that’s what most people need because a leaner body makes you look more muscular.

Full Body Workouts Gain Lean Muscle Part 3

Full Body Workouts The Fastest Way To Gain Lean Muscle And Get Stronger

In part 1  Chad Waterbury outlined three of the reasons why to gain lean muscle full body workouts are so effective, along with cool sample lean muscle workouts.

Now he going to show you how to design your full body workouts with two specific goals in mind: gain lean muscle or max strength gains. I don’t know any natural guy who thinks he’s too big and strong.

Before I get to that, let me quickly touch on one reason why there’s so much controversy surrounding the body part split vs. full body workouts.

You see, it’s common for people to look for training advice from the biggest guy in the room.

That’s why every guy who’s looking to gain muscle wants to know how Dorian Yates, Ronnie Coleman, or Jay Cutler trains. That’s exactly what I wanted to know back in my teens. And many bodybuilders with massive amounts of muscle follow some type of body part split.

 Yet, I’m telling you that full body workouts are the best way to gain lean muscle.

*** Side Note: Guy’s don’t get thrown by the references to the pro bodybuilders Chad is talking about, these full body workouts are prime for our purpose to gain lean muscle.***

Why the discrepancy between Full Body Workouts And Body Part Splits ?

First, and most obvious, is the fact that every top bodybuilder uses huge amounts of steroids and is a genetic freak.

These guys can gain muscle on virtually any type of program – but that’s not really important.

What’s important to remember is that a bodybuilder is near his genetic limit to gain muscle (even with boat loads of steroids in the equation), so to gain muscle he has to go through extreme levels of training to add an extra 8-10 pounds to his frame.

If a pro bodybuilder wants to add a half-inch to his 19″ arms he has to train them with an insane amount of intensity and volume because, as I said, he’s near his genetic limit. By default, a bodybuilder will follow a body part split because full body workouts simply aren’t possible when you need that much volume and intensity.

So for the other 99.9% of guys out there(*** that’s us the lean muscle crowd***). I’m talking about natural guys with average genetics who still have plenty of muscle left hidden in their physiology, full body workouts to gain lean muscle are the way to go.

I’ve experimented with every type of training system out there to gain lean muscle or get stronger over the last 16 years. If a body part split added muscle and strength fastest, or if it was best for fat loss, I’d be extolling the virtues of it right now. After all, I don’t own any stock in a total body training company.

Make no mistake about it: if a million bucks were on the line to transform a natural lifter as fast as possible, even the biggest proponents of body part splits would have the person follow a program of full body workouts to gain lean muscle.

Body part splits are for elite bodybuilders that just need to gain muscle to specific areas of their body. If you’re someone who needs to add 15 or 20 pounds of muscle to your entire frame, full body workouts will get you there in one-third of the time that a body part split takes.

Now, The Good Stuff: Training To Gain Lean Muscle And Get Stronger.

Full Body Workouts for Strength

When strength is the goal you must lift heavy. I prefer three reps per set with the heaviest load you can handle. The overall volume of the workout must be kept low so your body can recover within 48-72 hours. For rest, I recommend following a circuit style of training because by the time you repeat an exercise you’ve had a few minutes of rest.

One big misconception about rest periods is that they must be passive. To get three minutes of rest between sets of deadlifts you shouldn’t just sit around for three minutes because it’s a waste of time. Furthermore, sitting down for minutes at a time doesn’t help. You could be training upper body movements during that time without any negative impact on your recovery between sets of deadlifts.

Here’s a sample full body workout for strength.

Load: 3RM for all sets. You can adjust the weight up or down with each round, the weight doesn’t have to be static. It should be the heaviest load you can handle for 3 reps.

1A Upper body pull for 3 reps
Rest 45 seconds
1B Upper body push for 3 reps
Rest 45 seconds
1C Squat or deadlift for 3 reps
Rest 45 seconds and repeat 1A-1C twice more (3 rounds total)

Two or three exercises per workout works well for maximal strength training.

Full Body Workouts Gain Lean Muscle Fast

In order to gain lean muscle fast, you should lift as heavy as possible. However, hypertrophy requires more volume per workout than pure strength does. Since you can’t lift super heavy with a high volume the relationship between intensity (load) and volume must be like Goldilock’s porridge: just right.

We Train To Gain Lean Muscle Full Body Workouts Take Less Time And Work

I’ve found that a volume of around 25 total reps per exercise with a load you can lift no more than 6 times the first set is ideal. The rest periods can be a little less than for maximal strength, however, it’s still ideal to get as much rest between exercises as possible. This is why, once again, I favor a circuit.

Here are three examples that all follow the rules I just mentioned, but each takes a slightly different path to the finish line. Use whichever version best suits your available time.

To Gain Lean Muscle Example #1

This first example is based on doing as many reps as your body can handle at any moment. Therefore, there’s not a target number of reps in each set. I wrote about this type of training, and the value of it, in my book Huge in a Hurry.

Load: start with a weight that allows no more than 6 reps for the first set and continue using that same starting weight until you complete 25 reps per exercise.

1A Upper body pull for as many reps as possible (AMRAP)
Rest 30 seconds
1B Upper body push for AMRAP
Rest 30 seconds
1C Squat or deadlift for AMRAP
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for AMRAP

Rest 30 seconds and repeat 1A-1D until you reach 25 reps of each exercise

Example #2

Another way to reach 25 total reps is with the classic 5 sets of 5 reps (5×5) combination that Bill Starr made famous.

Load: the heaviest weight you can handle for 5 reps with each set. The load can change throughout the workout.

1A Upper body pull for 5 reps
Rest 30 seconds
1B Upper body push for 5 reps
Rest 30 seconds
1C Squat or deadlift for 5 reps
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for 5 reps

Rest 30 seconds and repeat 1A-1D four more times (5 rounds total)

Example #3

In this example you’ll complete 8 rounds and do 3 reps per set. This is the type of training that most guys prefer because it works incredibly well to gain lean muscle fast.

Load: the heaviest weight you can handle for 3 reps with each set. The load can change throughout the workout.

1A Upper body pull for 3 reps
Rest 30 seconds
1B Upper body push for 3 reps
Rest 30 seconds
1C Squat or deadlift for 3 reps
Rest 30 seconds
1D Single-joint exercise (curl, calf raise, triceps extension, etc) for 3 reps

Rest 30 seconds and repeat 1A-1D seven more times (8 rounds total)

Three to five exercises per circuit in these full body workouts to gain lean muscle is recommended in any of the above three samples.

Be sure to revert back to part 1 since it’ll answer many of the program design questions that you’re probably asking yourself right now. In that installment I show you how to switch exercises throughout the week so you’re not repeating the same full body workouts.

In part 4 Chad will tell us about all the tricks he uses to create some of the most intense and effective fat-burning workouts you’ve ever seen.

Part 1 Gain Lean Muscle With Total Body Training

Part 2 Full Body Workouts Gain Lean Muscle Faster

Full Body Workouts Gain Lean Muscle Faster Part 2

Total Body Training – To Get Lean And Add Muscle

Today we are back with Chad Waterbury and his article series using full body workouts to gain lean muscle. Here is the link to part 1 Gain Lean Muscle With Total Body Training.

With the  information in this series you’ll have all the tools you need to make total body training to gain lean muscle work for you.

Training your entire body, each time you suit up for a workout, is the fastest way for 99% of lifters who look to gain lean muscle. I can’t make it any simpler than that. Full body workouts (aka total body training) is as popular as ever because that’s what the vast majority of lifters out there need.

Full Body Workouts Gain Lean Muscle Faster Part 2

Step #2: Perform a different exercise for each workout throughout the week.

 This is where lifters often get tripped up.

 If you try to do full body workouts that consists of the chin-up/dip/deadlift circuit three times per week you’ll get overtrained in no time.

Each workout throughout the week must consist of different variations of an upper body pull, upper body push, and squat, deadlift or lunge variation.

 Here’s a sample of weekly full body workouts.

Monday

1A Chin-up
1B Dip
1C Deadlift

Wednesday

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Friday

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Now you have a weekly full body workout plan that consists of different exercises in each workout.

Repeat this plan for 6 weeks, and then pick new exercises.

The exercises for your next 6-week phase don’t have to be drastically different. Simply switching from dumbbells to a barbell or kettlebells will do the trick.

For example, you could do the front squat with a barbell for 6 weeks, and then do a front squat while holding two kettlebells for the next 6 weeks. Or you could do a completely different exercise. It’s up to you and the equipment that’s available.

Step #3: Use a different rep scheme with each workout throughout the week.

Full body workouts are demanding and they’ll push your limits of recovery if you’re not used to them.

Therefore, one simple trick to help your body recover is to use a different number of reps per set in each workout. This, by the way, is just another way of telling you to vary the load throughout the week. You can’t use the same weight for a set of 10 as you use for a set of 3 reps.

Total Body Training For Lean Muscle Workouts

This is a good thing since different loads have a different impact on your nervous system. It’s easier for your nervous system to recover from three different loads throughout the week than it is for a constant load, especially if it’s heavy.

So let’s build on the sample full body workout plan we already have and add in the set/rep parameters.

Monday

Sets x Reps: 8×3

1A Chin-up
1B Dip
1C Deadlift

Wednesday

Sets x Reps: 5×5

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Friday

Sets x Reps: 4×10

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Now you have a weekly plan that consists of different exercises and different loads (reps) in each workout throughout the week.

This is how to make total body training work for natural guys who have a limited capacity to recover. I’ve never worked with a client who couldn’t recover from the above program, provided their nutrition and sleep are in order.

Here’s another trick if you’re really limited by the number of exercises you can do. Start by setting up a weekly plan that consists of the exercises that suit your available equipment. Use the same set/rep parameters I listed above. Do that plan for 6 weeks.

Then, when the 6 weeks are up you can alter the weekly plan by simply moving around the set/rep parameters from one workout to another.

Here’s what I mean.

Monday

Sets x Reps: 8×3

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Wednesday

Sets x Reps: 5×5

1A Chin-up
1B Dip
1C Deadlift

Friday

Sets x Reps: 4×10

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Now you have a whole new program to do for another 6 weeks while using the same exercises you did in the first phase.

In part 3I’ll explain how to modify a full body workout to burn fat, build

Chad Waterbury Full Body Workouts To Gain Lean Muscle And Burn Fat

 strength, or bring up a lagging body part.

There you go a plan for your full body workouts. Stay tuned I’ll be back with more from Chad soon.

In the mean time Train Hard Train Smart  Joe

P.S. Here is The Link To Part 1 if You Missed It

Gain Lean Muscle With Total Body Training