FITNESS: Ready for Summer? More Muscle, Less Fat...Week 3

OK, it's time to switch things up. You’ve built some muscle these past two weeks (here's Week One and Week Two); now lets use your faster metabolism to really burn off some fat.

This week, do three strength workouts using the same exercises, but do them as a circuit - perform fifteen repetitions of each exercise going down the list without resting in between exercises.

When you've finished the circuit of exercises, immediately get on a cardio machine (treadmill, elliptical or bike) for 6 minutes of interval training done as one-minute intervals, starting with an ‘up‘ interval. The last minute will be a down interval. Follow this with two minutes of rest. Repeat three times. Finish with twenty minutes of interval training. And do two additional 30-minute cardio workouts this week the same way I suggest in week 2.

Got that? It's intense to be sure, but effective, trust me!

Week 3 is the first of two weeks of extreme fat loss. We want to bring our nutrition into line with the changes we’ve made to the exercise program so that the two work together to create an environment where your body is burning more calories and selectively burning more calories from fat.

A VERY effective tip that makes stored body fat more available to be burned is called ‘carbohydrate manipulation’ and here's how it works: On three of the days this week on which you are not strength training, completely remove all starchy carbohydrates and simple sugars from your nutrition plan. Eat as much lean protein and vegetables as you like. It’s okay to eat some healthy fats, but don’t overdo it. It’s very hard to remove ALL sugars, but do your best - anything with more than about 8-10 grams of sugar is too much. And drink more water than you are accustomed to drinking. Try to get your daily calorie count equal to roughly your body weight multiplied by 12.

Now here's some really good news: I have found that it is not unusual for clients to lose two to three pounds of body fat (in a week) on a program like this one.

This week builds on the two before it and won't be as effective unless you’ve added some muscle to your body. If you feel like you want or need to add some more muscle at this point, repeat week 2 before going on to week 3. The work is getting intense but believe me, the results will be worth it. Good luck! I'll be back next soon with our 4th and final week. -- Greg Rothman, MS PT ([email protected] or Empower Fitness on Facebook)

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[ruben]

Of course you can!!! Anyone sanyig otherwise is illinformed about fitness. I have seen 45 year old guys start a weight training program and end up in front covers of mens health magazine. You will have to start slowly, and steadyly. But its easyly possible to gain just as much muscle as any teen, it will take time (6 months to a year) to be at your best level. And another year or so to start increasing in mucsle size. Having muscle definition is no problem, at 43 you are still a living thing! The body can progress upwards if you keep fit via Free wieghts and cardiovascular excersice (swimming).Start by lifting free weights doing sets 2 with 8-12 reps (you should choose a weight you can only lift 8-12 times in one go). But please read on weight training before you go ahead. And remember, dont try other peoples workouts that tehy show in magazines. They are usually useless. Because weight training is about discovering what your body gives results to. For example, i only have used 5kg weights for my shoulder exercises all this time and kept getting results, whilst my friends had to go up to 10kg and still hardly get results. Also you should not buy supplements other than protien creatine and Nitrix. All others at this stage are not gonna help you. You need to be in training for at least a year before they are worth your hard earned money. And do not take steriods. If you want to, then you should train for at least a year full time, before thinking about them, because you already need to be at your full potential to be able to get results from them, but i advise not to.Best of luck and keep your spirits high, motivation and consistency is the key to life and working out!

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