The Art of Weight-Loss # 5

The Art of Weight-Loss-You will get there

                                

The terms 'fat loss' and 'weight loss' often get used interchangeably, but they shouldn't. 


     If you lose a pound of fat, then technically you should weigh a pound less.

 This however is hard to detect if your daily water fluctuation and the amount of food and drinks you have in your body can be as much as 5-7lbs in any given day.

 If you just drink a few glasses of water you will easily be a pound heavier due to the extra water weight added to your body.

 Eating a big meal can easily add 3-5 pounds of weight to your body while you're digesting and assimilating the food.

 These are temporary gains in bodyweight and do not necessarily mean you've gained body mass be it fat or muscle.

 It's really just food in your gut. Understanding that your daily body 'weight' can fluctuate 3-5 pounds just from the weight of the food you have eaten it's not surprising that you may not really be able to detect a 1 pound decrease in fat mass.

 At least not detectable on a scale. Also when you have a significant amount of fat to lose (in excess of 40lbs) your body will be carrying excess water along with the excess fat. 

This means that if and when you decide to start cutting fat you will experience a 'weight' loss that exceeds your actual 'fat' loss.

 As you lose body fat you will also lose a certain amount of excess water retention. 

This is a good thing as excess water makes you look smooth and bloated and it takes away from your muscular definition.

     It's typical for someone to lose twice as much 'weight' as 'fat' in the initial stages of a fat loss cut down.

 Someone who needs to drop 40lbs will likely see a big weight loss at the beginning.

 It's a good bet that in the first 2-4 weeks at least 50% of the 'weight' that is coming off is water, the rest is actual fat.

 This higher ratio of weight loss to fat loss starts to drop as you get to lower body fat percentages.

 It seems that as you drop below 15% body fat you can assume that most of the actual weight you lose is due purely to fat loss.


     Finally when you're close to 10% body fat or lower you may notice that you get visibly leaner and can lose fat without seeing your bodyweight change much at all. 

At this final stage you will be lean enough that even minor changes in fat levels will make a difference on your visible definition.

 These changes will be proportionally small when it comes to measurable weight, however the changes they make to your visible definition will be big.

 It's true that losing 1 pound of fat when you're body fat is 25% will not even be noticeable, however losing a full pound of fat when your body fat is 10% will make a dramatic difference in your look even if the scale doesn't budge at all. 

Your muscle hydration and weight training status will also change how full and heavy your muscles are on a day to day basis. Having fully hydrated and glycogen loaded muscles can dramatically increase your bodyweight, even if it only lasts for a day or two.

 This ability of your muscles to swell with water, nutrients and glycogen can also throw off your measurement of fat loss vs weight loss.

 When you're very lean you can actually lose fat, and even gain weight at the same time. These likely won't be huge swings but it's definitely possible.


     With automaticbody you can lose fat without losing weight.

 You can even gain weight while losing fat. If you have lots of fat to lose, you'll start out by losing significantly more weight than is accounted for by fat due to a reduction in water retention…this is a good thing.

 When you're approaching 10% body fat and attempting to cut even lower you will likely get leaner without seeing much of a change in bodyweight. 

(This odd effect is partly why people think the last 10 pounds are harder to lose.) 

In reality they're still losing fat but the total amount of weight that is coming off starts to slow down.

 Aren’t you tired of starting and failing, starting and failing, take control this year and finish this weight-loss journey once and for all. Move forward into your new life.

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Bodybuilding-Getting Ripped

Ripped, But Without The Fat

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Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     I'm not saying that getting big is easy, although it is doable with commitment, the right routine, proper nutrition and sleep. 

The problem occurs when we try to add the muscle without the added fat. 

Take heart it can and will happen for you.

 Building lean muscle is a journey and with the added size you become more confident. 

The warning is you will become a gymaholic, the only treatment is the weight rack.

     Our focus is based on compound movements as opposed to isolating one muscle group at a time.

 Isolation movements should be used to correct an imbalance in your training.

 Compound movements will add more muscle and use more calories, which is the game you want to play. 

Remember ripped without the fat.

     Always warm up the muscle first to avoid unnecessary injuries which delay progress, but for ripped size concentrate on moderate to heavy weights.

 An added note here, you can't out exercise a poor diet,{ I'm proof of that }, lifting won't make you fat a poor diet will.

Monday-Legs-real bodybuilding involves leg work- sometimes I think I'm talking to the wall.

.....Warm Up Squats- 3 sets@20 reps.

          Squats- 5 sets@10 to 20 reps.- use a machine or free weights, just do it.

           Hack Squat- 5 sets@10 to 20 reps.

           Leg Press- 3 sets@20 reps.

           Lying Leg Curl- 3 sets@20 reps.

Tuesday-Shoulders, Traps and Tri's

.....Warm Up-Dumbbell Shoulder Press 3 sets@20 reps

                and-Bent-Over Row- 3 sets@20 reps.

       Machine Shoulder Press- 4 sets@6 reps.

       Bent-Over Row- 5 sets@6 reps

       Arnold Press- 3 sets@6 reps.

       Close Grip Benching- 4 sets@6 reps.

        Skullcrusher- 4 sets@6 reps.

        Pushdowns- 3 sets@10 to 30 reps.

        Trap work for 4 sets to failure- see attached video.

Wednesday- Calves and Abs-

.....Warm up with Standing Calf Raise- 3 sets@15 reps.

     Standing Calf Raise- 4 sets@6 to 8 reps.

     Calves on the Leg Press- 5 sets@15 reps.

     Crunches- 5 sets@20 reps.

     Twisting Oblique Crunches- 3 sets@15 reps.

      Hanging Leg Raise- 3 sets@20 reps.

Thursday-Chest Day-

.....Warm up Incline Machine- 6 sets@20 reps.

      Incline Bench- 5 sets@6 reps.

      Flat Bench- 4 sets@6 reps.

      Incline Smith Machine- 6 sets@6 reps.

      Flys- 4 sets@6 reps.

Friday Back and Bi-

.....Warm Up-Lat Pulldown- 5 sets@20 reps.

      Wide Grip Pulldown- 5 sets@6 reps.

      Seated Cable Row- 5 sets@12 reps.

      Upright Row Smith Machine- 4 Sets@12 reps.

      EZ Curl Bar- 5 sets@6 reps.

      Seated Dumbbell curls- 3 sets@8 to 10 reps.

      21's Machine or EZ curl- 5 sets@21 reps.

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Bodybuilding and the Perfect V

Sculpting the Shredded Look

Ab Workout Routine-

Can you Really Form that "V"

Bodybydoug-

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40, this series of 12 will get you there!!!

I work with struggling entrepreneurs who want to get honest about their financial problems.

 

 I work with People who want to take control of their own health and  leave the Medication behind!!!

     Getting the "V" formation and sculpting the perfect set of abs may be easier for the genetically blessed, but you and me the average individuals can obtain them also.

 Although exercise and diet are important aspects in the bodybuilding lifestyle, diet is the most relevant aspect in the bodybuilding arsenal when it comes to the abs and there appearance.

 With most of us the first place the excess weight goes is the abdomen and in order to get that super shredded look diet is the superstar here. 

     As far as the workouts for the "V" formation we need to concentrate on the lower abs, the obliques and the lower back. 

Don't overwork the muscles, they like other body parts need rest and a 48 hour rest should be sufficient. 

Like all workouts the warmup is essential, being done with body weight and stretching to force extra blood into the abs.

 In addition the abs like any other muscle group require moderate to heavy weight to grow.

 Doing a 1000 crutches in a workout it NOT the way to go. 

A cautionary note here if you tend to be chunkier around the waist area stay away from side bents, especially with weights.

The Workout-after the warmup-

Hanging Leg Raises-add weight and lift the knees

     4 sets@ 6 to 12 reps.

Hanging Leg Twist and Raise-add weight

     4 sets@ 6 to 12 reps


Reverse Crunch-add weight or not and do variations just to mix it up
     4 sets@ 15 to 20 reps


Decline Russian Twist-add weight
      4 sets@ 6 to 12 reps


Extensions-don't ignore the lower back- don't hurt your lower back, once established with the movement start adding plates held to the chest
    5 sets@ 10 to 15 reps

Keep at it, dedication and commitment make for a powerful YOU!!

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Bodybuilding-Training Your Body Type

Bringing Forth Your Best Body-Image

Can you Manipulate Genetics?

Bodybydoug- 

Bodybuilding workouts for mass, bodybuilding workouts for cardio, bodybuilding workouts for strength, bodybuilding workouts for weight-loss, bodybuilding workouts for definition, bodybuilding workouts for cutting and getting shredded, bodybuilding workouts for the over 40!!!

     For years we have been place in one of three categories.

 Its the science of somatotypes, you are either an ectomorph, mesomorph or a endomorph. 

The first characteristic of these three groupings is that you are either big boned or small boned. 

This isn't true as bone density varies very little.

 Gone are the days when an overweight individual could blame their weight on bone structure.

 The good news for some is that you are no longer a prisoner to one group.

 From bodybuilding to the fitness model to the cross fit individual you can break free.

 The bad new being for some of us we need to work hard and keep working hard to break out of the mold. I'm one of those people....read on.

Ectomorph- Characterized as thin with a shorter upper body, longer arms and legs, narrow hands and feet, storing little body fat. Having a high metabolism, little muscle mass and having a hard time gaining weight. {gee that's tough}

     Unless you hate carbs, you can pack on muscle aka. weight-gain. A diet high in carbs should do the trick. Keep cardio to a minimum,{your cardio will be weight training}, using compound movements, {builds muscle mass quicker}, and lifting heavy.

Mesomorph- Characterized by strength, a low waist, longer torso, a large chest and solid muscular structure. The most desired Body-Image of the three groups.

 They can consume a high amount of calories, but must remain active or the spare tire will appear.  high protein diet serves this group well and keeps them lean.

 If excess weight starts showing up in the wrong areas, reduce carbs. When working out compound movements with isolation movements to shape the appearance of the muscle. Moderate cardio should be fine.

Endomorph- WELCOME TO MY WORLD. Characterized by FAT storage, shorter neck, wide hips, and a soft muscular frame. With a slower metabolism, or in my case no metabolism.

 It's been my experience that anything we eat immediately turns to fat.If you're not on a weight control program all the time....well expect to see the numbers on the scale go up.

 If you're in this group you know the drill, less carbs to sometimes no carbs....read "Weight-Loss,the Ketogenic Diet and You".

 I know what the experts say about this group, but if you're over 40 look out. When working out do cardio and then when bodybuilding lift with compound movements and shorter rest periods.

 In other words continue cardio, but with weights. You can do lower reps for muscle mass, but include plenty of sets with reps 15 to 20. 

This groups should know better than any other group that you can't out exercise a poor diet.


Best of luck-tiger

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For the Best in Hormone Free Protein

For the Best in Weight-Loss

For the Best in Kick Ass Energy

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.Interested in a Home Based Business- Contact meLet's Talk.

Bodybuilding with Automaticbody

Bodybuilding With Automaticbody

http://www.bodybuildingsolutions101.com

Bodybydoug

     You've decided to focus on getting into better shape, but with hesitation in your voice you're not sure where to start of how to go about it.

 No need to panic, we all have to start somewhere.

 To make this blog a lot more fun, whenever you see a word highlighted and in italic it will be linked to a beginners workout.

 So let the fun begin.

These workouts can be done at home or in the gym.

If you're in the gym let's go over some

 politeness rules-

.....after using a piece of equipment wipe it down.....if your gym doesn't provide paper towels then bring a towel

.....all dumbbells and barbells that you use...re rack them

.....sharing it nice....if you're resting for any extended period of time don't sit on a machine someone is waiting for

.....I'm not against phones in the gym simply because I use one to listen to music...but really to sit on a piece of equipment and send endless texts....I mean really, who's so important...are you there to lift or to text

Let's check out some 

common mistakes

.....don't go through your repetitions to quickly, unless you're trying some new cardio or crossfit routine....less tissue damage it caused with the weights being moved in a controlled fashion....of course some tissue damage will occur this is to be expected but the muscle group you're incorporating should be under tension at all time.....with a good squeeze at the top of the rep

.....starting out with too much weight is a issue....if you're swinging the weight you've got a greater potential for injury....injuries will occasionally occur with weights anyway why increase the likelihood of that happening.....your joints might not be able to take the pressure of the added weight....being a little sore the next day is acceptable...but hurt your joints and you may never recover

.....starting out with light weights is the way to go....but if you can do 30 to 40 reps consider that the warm-up and slowly increase the weight.....PS always do a warm-up

.....rest between sets for about 60 to 90 seconds.....too much rest or too little can zap your workout

Some Things to Remember-

     The workouts I've linked to are for beginners and if you are in a gym use the machines as much as possible. Again I'm mainly concerned with the health of your joints. 

They're not use to the added workload and can be easily injured.

.....workout 2 to 3 times a week...you're not in a race

.....take a day between workouts

.....increase your reps if you need to shed that spare tire

.....rest 60 to 90 seconds between set...60 seconds between reps.

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For Hormone free Protein-Bodybydoug

I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

Interested in a Home Based Business- Contact me

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Bodybuilding Breakdown

Bodybuilding Breakdown

http://bodybuildingsolutions101.com

Bodybydoug-

     I write a blog on bodybuilding so when I'm at the gym I keep my ears open for anything new.

 Albeit a new and exciting training routine.

 The radar was up and to my amazement up popped a new training routine. I inquired.....and then I found that there was nothing new under the sun, well at least in the bodybuilding realm

.

     After some research I found that powerlifters or for the most part stronger than bodybuilders....really.

     Than if a bodybuilder trained like a powerlifter on occasion, well this was a good thing...not really earth shattering sense this information has been around for 30+ years.

The basics of this is to alternate strength and growth training every couple weeks or month thus adding both strength and size.

     With all that being said though, this is a legitimate workout routine or method and will increase size and strength.

This isn't some light weight workout your muscles will be taxed, so approach this workout with the "I'm going to crushit attitude".

     You will be using low reps, medium reps and then low reps. After your warm up you move to the heaviest weight, than medium and than to the lowest weight.

Does anyone know why we change the weight and number of reps.

If you do cool !!!

Different muscle fibers are used with the difference in weight settings.

 Heavy weights with incorporate both fast and slow twitch fibers within the muscle to build strength, with lighter weight hitting the slow twitch fibers increasing pump, endurance and the buildup of lactic acid.

"Cardio with weights".

.....To start pick the heaviest weight you can handle and still using proper form slam out 4 to 6 reps.

.....On your second set down the weight drop about 20% and increase your rep range to about 12.

.....With the third set drop the weight again about 50% from the first set and bang out 25 reps,{keep going if you can}'

     Try the chest or back at multiple angles for the extreme workout.....as always proper sleep, nutrition and protein makes the body grow....

     Basically never get bored.....Have Fun....and search out the links in this blog.

     

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I'm an Online Marketer, specializing in Bodybuilding, Fitness, Nutrition, Weight-Loss and just about anything to do with Body-Image.

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More Back

BODYBYDOUG-

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Up your Weight-Loss with skinne' order here!!!!!

     Three more routines to help with your back development, the first is the circuit that can have you in and out of the weight room in 20 minutes for that fast morning pump.

 The second workout will make those muscle pop out of your shirt as this muscle building workout leaves you with definition, in a  high rep workout.

 And the third muscle building workout is blended to give you a sure foundation of muscle mass.


Switching it up-


Palm Rotation DB Row---4 sets@ 12,12,10, and 10 reps


Seated Cable Row---4 sets@ 12,12,10, and 10 reps


Wide Grip Pulldown---4 sets@ 12,12,10, and 8 reps


Reverse Grip Pulldown---4 sets@ 12,12,10,and 8 reps

Craving the Muscle-


Bent- Over Row---4 sets@ 12 to 15 reps-watch your form and the angle of your back-love doing rows


Wide Grip Pulldown---3 sets@ 12 to15 reps


One Arm Cable Row---3 sets@ 12 reps


Back Extension---3 sets@ 15 reps-can be done with a machine- or you can lock your feet under your weight machine and use your Swiss ball.




Packing on the Meat-


T-Bar Row---4 sets@ 12,10,8,and 8 reps---if your able to lock one end of your weight bar into a firm position you will be able to do this exercise.

Hammer-Strength Row---4 sets@ 10,10,8, and 8 reps-{ sub with heavy One Arm Row }


Pull Up---3 sets@ 10,8, and 6

Cable Seated Row--3 sets@ 10,8 and 6

Muscle up and order your Protein here!!!!!

http://www.bodybuildingsolutions101.com

Triceps 101 #2

Bodybydoug-

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     Number 2  for the Triceps, in a series that I plan on running right through to June.

 Plenty of exercises with loads of variety, you should be able to find something that motivates you to move. 

Add muscle, experience weight- loss and improve your body image. Have fun and be safe.


     Triceps make up 3/4 of the mass in the upper arm, so it's important that they're worked hard enough to flush them with blood.

 As with the bicep, triceps are still a small muscle group so don't overdo the workout.

 




Packing on the Meat-more mass 


Close Grip DB Press---4 sets@ 12,10,8,and 8reps


Skull crusher---3 sets@ 10,8, and 8reps


Seated Overhead DB Extensions---3 sets@ 10reps

-added note-if doing this watch your weight ,spine, shoulder and neck positions



Weighted Dips---2 sets to failure

Switching it up-the technique you need to pound the tri's

Close Grip Bench Press---4 sets@15,10,8,and 8reps


Cable Press downs---3 sets@ 10reps


Dual DB Kickbacks---3 sets@ 10 reps-GO HEAVY!!!


 

 


 


 


helping you reach your absolutes in an ever changing world

Muscle up and order your hormone free Protein here!!!!!

7 foods to help the waist-line???

Bodybydoug-

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Automaticbody-does a body good-

Automaticbody is great for your weight-loss needs, but we all need some solid food once and a while so here are 7 that you might want to give a try. 

Remember that proper dietary choices help us to maintain a proper body weight-SNACK ON!!!




1. Oranges - Loaded with Vitamin "C" oranges along with kiwi, strawberries, peppers, cantaloupe, and tomatoes are great for controlling cortistol  levels under stressful situations.


2. Turkey - Turkey contains an amino acid called L-tryptophan, which also triggers serotonin release and a relaxed state. Low fat and high protein, a winning combination.


3. Salmon - Salmon and other cold water fatty fish are rich in omega-3 fatty acids, which have been shown to have a stress relieving effect.



4. Avocados - With potassium levels higher than bananas, avocados help in controlling high blood pressure.



5. Broccoli - Broccoli loaded with folic acid, a vitamin which has been proven to reduce stress, depression and anxiety.



6. Almonds - Loaded with B vitamins, vitamin E, magnesium, and zinc, all of which are involved in the production of serotonin. The zinc and magnesium combination in particular has been shown to improve sleep, including falling asleep quicker and waking more alert.



7. Blueberries - Packed with antioxidants that reduce oxidative stress within the body. Oxidation leads to free radical production. Too many free radicals and we see early signs of aging plus cancer and other devastating diseases.

 

Of course there are hundreds of different foods you can add to this list, basically any fruit or vegetable.

Get a jump on your Weight-Loss, click HERE 

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The Workout Continues-Week4 Day#1

BODYBYDOUG-

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     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Dumbbell Squat to Upright Row-

10reps@70%--8reps@80%--10reps@70%--8reps@75%--6reps@80%--4reps@85%--6reps@80%--4reps@85%

2/Dumbbell Push-press{Military press}

10reps@70%--8reps@80%--8reps@70%--5reps@85%--6reps@75%--5reps@85%--6reps@80%--5reps@85%

3/ Barbell Squat

10reps@60%--10reps@70%--6reps@80%--10reps@65%--3reps@85%--6reps@80%--3reps@85%--3reps@85%

4/Dumbbell Incline Press

10reps@70%--8reps@75%--6reps@80%--6reps@80%--4reps@85%--4reps@85%--6reps@80%--4eps@85%


5/Wide Grip Pull-Ups-10reps for 8 sets


6/ Do your sit-ups-


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The"Man-up Punk" workout- Day 3

BODYBYDOUG-

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     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.


 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

1/ Barbell Curl
   12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@65%--8reps@75%--8reps@75%--8reps@75%


2/ Dumbbell Push/Press-in this exercise you hold the dumbbells shoulder high-press up and bring them down as you do a squat

   12reps@60%--12reps@60%--12reps@65%--12reps@65%--10reps@70%--10reps@70%--8reps@75%--6reps@80%


3/ Incline Dumbbell Press

   12reps@60--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%--12reps@60%--6reps@80%


4/ Barbell Jump Squat- with this exercise you do 3 normal squats--on the 4th squat you go up on your toes--and on the 5th squat you jump into the air

   30reps@50%--30reps@50%--30reps@50%--30reps@60%--30reps@55%--20reps@65%--30reps@55%--20reps@65%


5/ Barbell Upright Row-if your a/c joint bothers you like mine does switch the exercise or light weight on a machine

   12reps@65%--10reps@70%--12reps@65%--8reps@75%--10reps@70%--6reps@80%--10reps@70%--4reps@85%


6/-Do your sit-ups

This concludes week 1 and if you think this was easy, with the coming week we have multi moves which will call on your cardio-www.bodybydoug.org