Q. Glen, Can I really lose fat and build muscle?
A. Yes, Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible!
Honestly -- you really can melt away inches. It's not marketing hype, and it's not based on some strange supplement or magic formula. It's grounded in physiology and is based on fact.
I've always had this fantasy of doing an infomercial and actually telling people the truth about how to lose fat. You know what I mean -- not the usual quick fix or fantasy machine that has you achieving six pack abs and a tight butt in 10 seconds a day. My fantasy may have to wait awhile, but at least I can share some of my insights with you here.
This week, an eDiets employee told me how happy she was because her clothes were fitting much looser and that she had lost inches all over her body (yes, including her thighs, butt and "love handles"), however, the scale had not gone down!
She went on to tell me that when I originally told her how to lose inches, although she respected my opinion, she just couldn’t seem to buy into it. Guess what? She’s a believer now. She knows scale weight will drop in time, but that losing inches and a few dress sizes while maintaining the same weight has an almost magical quality to it.
If you've ever compared 1 pound of fat to 1 pound of muscle, you would have found the fat was much larger in size and volume compared to the muscle. The 1 pound of muscle may have appeared to be the size of a small compact tennis ball whereas the 1 pound of fat may have been three to four times the size and actually resembled Jell-O. That alone tells us muscle is leaner and tighter than fat.
Increasing muscle helps to burn fat, stokes the metabolism, increases bone density and makes one look more pleasing to the eye. When fat is decreased on the body and slight muscle gains take place, it creates a more fit and symmetrical look.
I can hear the screams now, "Yes, but I don't want to get bulky -- I don't want to look like a bodybuilder." Who says you have to? Testosterone is the main hormone for making major increases in muscle. A woman has approximately one-third the testosterone compared to a man. So, you have nothing to worry about.
If you gain muscle and you increase your body fat, well then yes, you will look bulky. However, that’s because you’re simply eating too much. You’ll have to blame the excess calories on that one, not the muscle increase.
It doesn't matter how old you are, how out of shape you are or how much total weight (body fat) you need to lose. Everyone should be doing some form of resistance exercise. Are you over 65 and injury-free? Do you need to lose 50 pounds or more? Yep, you still need and will benefit from resistance exercise.
The initial result will be a melting away of inches. The slight increase in muscle will stimulate the metabolism and help to burn more calories and fat. This might result in a loss of body fat, but a gain in muscle -- which would show as no weight lost on the scale. However, you would have actually lost fat. Talk about the scale being deceiving!
Now you know why the eDiets employee I mentioned has much to be happy about.
The total solution is weight training to build muscle and burn calories, cardiovascular exercise to burn additional calories and an intelligently designed nutrition program to make sure you’re taking in just enough calories to burn fat, but sustain energy levels.
I’m providing three weight-training exercises I want you to do for the next 30 days. If you’ve never lifted weights, I ask that you commit to this routine for six weeks. It won’t take long at all, but it will go a long way in helping you begin the process of melting away inches.
I’m asking that you only perform three exercises on three alternate days of the week. Two to three sets of 10 to 15 repetitions with perfect form. You'll be doing one lower body movement, a shoulder exercise and one biceps exercise. An experienced trainer might question why I’m providing an exercise for the small biceps muscle. Because of the fact that it’s an easy muscle to see and feel results quickly, you’ll gain the psychological advantage of quick results.
Dumbbell Close Stance Squat
The Biceps Curl
This routine is effective and produces results when you’re consistent on your Diet nutrition plan and overall exercise program. It’s all about balancing all the components to achieve that great look.
Wishing You Great Health!
Glen Edward Mitchell
Any questions? Ask Glen