1. #1
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    Default Never too late to get lean

    DIET
    No bizarre fad diet, just the standard high protein/low fat plan was followed. Each of the 6-7 daily meals featured a source of lean protein but very little fat or sugar. The meals early in the day included a high quality carbohydrate, but the later meals featured only a protein and a green vegetable. The carbs consisted most frequently of oatmeal, brown rice and sweet potatoes. These are considered low glycemic carbs as they do not spike your body's insulin levels. Therefore, your body uses these carbs more for energy and is less likely to store it as fat. For protein, I chose between eggs (whites only), skinless chicken, turkey, fish and the leaner cuts of red meat. This combination of lean protein, ingested at regular intervals through out the day, and high quality, low glycemic carbohydrates will promote fat loss while allowing your body to maintain or even add lean muscle.

    CARDIO
    The simple goal: burn fat, but not muscle. Too little time or not enough intensity and your body will not burn much fat. Too much time or too high intensity and you may burn muscle that you do not want to lose. As a beginner, exercises such as a brisk walk are probably sufficient to begin the fat burning process. Soon this will not be enough and a higher level of intensity will be needed. How do you determine how vigorously you should exercise? The best method to ensure that you are exercising at the appropriate level is to keep track of you heart rate (hr). Maintaining your hr at about 60-70% of the maximum is the ideal range for burning fat but keeping muscle. A rough guide for calculating your maximum hr is to subtract your age from 220 for males and from 226 for females. For example, a 35-year-old male would have a maximum hr of 185 and would want to keep his hr in the 110-130 range during aerobic exercise. You do not have to run ultra marathons to achieve this level of intensity. Walking on an inclined treadmill, climbing on stair steppers, or riding a stationary bike will provide the appropriate workout.

    When should cardio be done to maximize your results? It is much more efficient to perform cardio first thing in the morning before breakfast. Your body is more likely to burn the fat when your stomach is empty early in the day. As for frequency, generally three times a week is enough, but this can be increased depending upon how your body responds. Duration is the other component. I have found that about 40 minutes, including a slower paced warm-up, is sufficient.

    WEIGHT TRAINING
    The most important aspect of weight training can be summed up in one word - INTENSITY! You must push your body to the very edge of what it is physically capable in order to make significant progress. If you are not at least mildly nauseous after a leg workout, or breathing hard at the end of your chest program, then you haven't worked out! It IS possible to gain muscle while you are losing fat, especially if you are a beginner. As you gain muscle though, this will become more difficult and you are better off focusing on one or the other (the traditional bulking up/cutting cycles). But the good news for you beginners is that you can gain a moderate amount of muscle while losing a lot of fat in the early stages of your program.

    The exact organization of your weight-training plan depends upon how your body reacts. I personally have made more progress by working each body part only once per week. Initially, I would exercise several body parts per workout, so I only lifted three times per week. For example, I would include back, biceps and triceps all in the same workout. Or chest, shoulders and abs would be grouped together. I was not strong enough or in good enough condition to work any individual muscle for very long. Therefore even with these combinations, the total workouts were no more than one hour. Eventually as my conditioning and strength improved, I broke up the combination. Now I still work each body part once per week, but spread them out over six workouts. A more detailed description of my workout plan will be included in a future article.

    SUPPLEMENTS
    Bodybuilders are constantly bombarded with claims by supplement companies of the next great magic pill, powder or potion that will produce phenomenal, steroid like results. It is a challenge for the beginner to sort through the hype. The best method for evaluating products is to speak with more experienced bodybuilders and discover what worked for them. Then try out their suggestions, realizing that supplements will not always work the same for different individuals.



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    Bodybuilding.com - Getting Lean - It's Never Too Late!
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  2. #2
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    Good post bro
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    "Pissing excellence and shitting perfection."

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    Some seriously good articles I'm bumping from ages ago
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    Never too late to get lean

  4. #4
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    Hard to cut up fat!!
    Get It Done!

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