In Week Three of Muscle Building, you will be targeting the Large Muscle Groups. This will not only Build Muscle Mass more effectively, but you will also be burning more calories with this circuit type training.

This week, you will be working the…

• Legs
• Back
• Shoulders

For the legs, you will be doing a Trap Bar Deadlift. For the back, you will be performing a standard Pull Up. And finally, for the shoulders you will be doing a Barbell Military Press.

If you don’t have a Trap Bar, you can substitute it with a regular barbell and do your deadlifts.

Like the previous weeks, you will be executing the same rotation for your reps and sets. You will be doing all three exercises back to back without any rest. After you have done all three exercises, you will rest about 60 seconds and repeat the circuit. This circuit should be done for a total of 8 sets. Your target weight should be heavy enough for failure at about 4 to 6 reps. This workout is designed to get your muscles to lift heavy weights so that you will be able to grow muscle in a rush.

Diet

One thing these 4 videos (Week 1 thru 4) do not cover, but is very important is “Your Diet”. Carbohydrates are very important for this type of muscle building workout. You will need a lot of energy for any type of circuit training. And, you will have to make sure you eat plenty of protein because of the heavy weights. You will need the protein to help repair and build your muscles.

In this weeks video, Vince and Arnel take you through all the exercises and show you the correct form and techniques you should be using.

Your Diet plays a huge roll in how your body will look. If you want to show off those abs that you worked so hard to get, then your diet plan must be top priority. You can do cardio all day long, but if you don’t control your appetite then, you will never see results.

In this article we will discuss …

• What you should eat
• How much you should eat and
• When you should eat.

Remember it takes 3500 calories to lose one pound of fat. That means you will not lose body fat in the course of a few days but, with will power, you should see major results in a matter of weeks.

This diet will help you lose a safe and healthy amount of calories each day. The first thing you need to do is eat smaller meals. No, you will not starve yourself because you will be eating more meals throughout the day. Instead of your usual three big meals, you will be eating 5 to 7 times a day.

Breakfast, The Most Important Meal Of the Day

Breakfast should be the time when you load up on carbohydrates. This will give you the energy to start your day and since you are waking up from a good nights rest, you will need plenty of energy to get your body going again. Your breakfast meal should consist of some form of fruit with the combination of oatmeal or egg whites, and a glass of fat free milk.

You also need protein in the morning since your body will be running low after your nights rest. Breakfast should consist of around 300 to 500 calories to get you started.

Your one to two snacks in between breakfast and lunch should consist of vegetables or fruit. Remember to drink plenty of water throughout the day. You should be consuming 120 ounces of water a day, which equals about 15 glasses. Also, if you have the luxury of a protein shake, take full advantage of that. But be cautious of the protein bars. Most of them are just glorified candy bars.

Lunch

Your lunch meals should be around 500 to 700 calories. You should eat foods that have complex carbohydrate such as pasta or grains. Combine these foods with grapefruit or broccoli, which have been know for fat burning acceleration and you will have yourself the perfect lunch.

Your small snacks before dinner should consist of vegetables or a protein shake. Getting your protein in is very important and vegetables have low amounts of calories with plenty of nutritional value.

Dinner

During dinner time is when most people make their biggest mistake. They love to eat high calorie foods, not to mention all kinds of snacks after dinner such as cakes and pastries loaded with sugars and other fat packing ingredients. All consumed hours before going to sleep. This is exactly what you need to do if you want to get fat. Sugar slows down the metabolism and helps store the calories into fat instead of being used throughout the night.

Make sure you eat dinner after your workout and do not eat too much. The protein from dinner will go right to your muscles while you are sleeping which will help lose weight as you sleep. Dinner should consist of foods that are low in carbohydrates and high protein such as…

• Skinless chicken
• Skinless turkey
• Lean cuts of beef, pork and lamb
• All types of fish
• All types of seafood
• Milk

This is just a small list of foods that are rich in protein and low in calories. Having a small snack around 100 calories before going to sleep is okay.

Here are a few point to keep in mind

• This diet plan is designed to lose the maximum amount of weight in a healthy way.

• You should consume more calories in the morning when your body will use them up during the day.

• Consume protein during dinner when your body needs it the most and since your body is running low on calories at night, it will use the stored energy, which are the fat cells.

• When eating large meals at night and little to nothing in the morning, the body will not use the stored calories. If the body has an excess of calories at night from a big meal, the extra unused calories turned into fat instead of being used.

Habit and Routines can be Good or Bad

The hardest part of this diet will be changing your ways by getting rid of all the sugars and non nutritional foods and eating less calories then you are used to. You will also have to change eating bigger meals in the morning and less at night. This will be hard because of Habit. All dieting is, is Habit. Gaining weight is just a system and routines of bad habits being repeated every day. Once you learn how to change your bad habit into sensible and healthy habits, you will see results.

Now that you have the diet down, your body needs to burn those calories off. Of course you will see results just by eating right and lifting weights but, if you want to see shocking results quickly, then you need to add the final part into this total body transformation. That is High Intensity Interval Training which we will discuss in part 3 of this 3 Part Workout Program For Abs.

The following Weight Loss Tips do not involve long hours of Cardio Exercises and Starving Yourself. In fact, that is the worst thing you could do to reach your weight loss goal.

For the average person, fast food and cheap non nutritional foods are all the rave and no one has time for working out. Well, with all the calories they are taking in and with the lack of exercise, they might find themselves looking at the mirror and seeing a different person then that of a few years ago. But not you. The good news is you can change your situation around, no matter how far down the wrong road you’ve traveled. If you are dedicated to loosing the weight, then it is very possible to have a better body then you ever had. How bad you want it, will be up to you.

Weight Loss Tips

• Diet
• Weight Training
• Cardio Exercise
• Reduce Your Stress

Diet

This is where it all starts and ends. Your eating habits probably got you into the mess you are in right now. So, for some people, this might be the hardest part of loosing weight. Make sure you start reading those labels. Count your calories and try to cut out as much fat as you can.

If you are doing only a diet to lose weight, then you need to try to stay away from carbohydrates as well. Try to eat lots of fruits and veggies. Eat plenty of foods that are high in protein but low in fat, like fish, chicken and low fat milk.

If you are losing weights through weight training, you need to eat plenty of carbohydrates. This will give you energy to do those exercises. Try to eat 5 to 6 smaller meals per day. You will be consuming less calories.

Weight Training

This is actually a better way to loss fat then just doing cardio exercises. When you lift weights, you are burning calories during and after your workout. This is because your body still needs to use calories to build the muscles after you are done with your workout. This way you end up burning more calories then cardio when you do the same amount of time during your activity. When you weight train for losing weight, you should use weights that are not too heavy and try to do a lot of reps and sets. Not only will you tone your body but you will build muscles as well. The more muscle mass you have, the more calories you will burn during the day with out exercising. Muscles burn more calories then fat.

Cardio Exercise

When doing Cardio Exercises, you should do High Intensity Training Cardio Exercises. This is the best way to burn the fat off the fastest. High intensity training doesn’t involve running for long distances, However, since it is high intensity, your body will be pushed to its physical limits. Start out slow and build up the tempo and distance. You will feel your lungs get bigger as you intake more air and you will lose lots of weight after a while of combining this with a good healthy diet and weight training. It takes dedication to get out there everyday and do these exercises. Try to do different cardio exercises every week. Maybe one day you run, the next day ride a bike, next day you go swimming and then finish it with playing a sport. It doesn’t really matter what you do, as long as you do it.

Stress

Having less stress in your life plays a big role in fat lose as well. Your body stores fat when you are stressed. Also, do not be desperate and try to starve yourself. This is the worst thing you can do. Your body notices that you are having a shortage of food coming into your system and it responds by storing all the calories that do enter to maintain your health. When you stop starving yourself and go back to your normal diet, the body still is in its survival mode and it continues to store all the calories as fat, but the difference now is there is more calories coming into your system, and the results is more fat and weight.

Lastly, having a routine of a healthy diet, weight training and cardio exercises will help reduce the harm that stress does to you because the stress is released through the above weight loss tips.