Metabolism Surge By Nick Nilsson
Metabolism Surge 7 Key Points To Fat Loss And Muscle
1. It IS possible to gain muscle while losing fat, not just for beginners but even for advanced trainers. I know, because I'm an advanced trainer and I've done it. Now I'm going to show you how. In fact, the more training experience you've got, the better this program will work.
2. Under the right dietary and training conditions, your body can actually use your own bodyfat to provide energy for building muscle, practically doubling the speed of fat loss. This program makes sure those conditions are created for you on a daily basis.
3. Low-carb diets work. Low-fat diets work. But neither works forever. I've taken the best features of both and combined them to actually FEED off each other with NO plateaus EVER.
4. Training with high reps and isolation exercises for fat loss is a waste of time and energy. It will practically guarantee that you lose muscle. I will tell you EXACTLY how to train to keep and even GAIN muscle while losing large amounts of fat.
5. Your own natural metabolism is FAR more powerful for burning fat than any fat-loss pills or potions you could ever take IF you know how to stimulate it properly. You'll learn how to keep your metabolism so continuously cranked, you won't have any need or even desire to take a fat-loss pill again.
6. Precise manipulation of the nutrients in your diet (protein, fat and carbs) can have extraordinary anabolic (muscle-building) and lipolytic (fat-burning) hormonal effects on your body. My program of Macronutrient Rotation tells you what foods to eat and when so that you not only achieve this effect but MAXIMIZE it.
7. Rebound weight gain when coming off a diet does NOT have to happen. With most fat-loss programs, when you stop following the program, you start regaining weight. Just the opposite happens with my program - you actually continue to lose fat even after you're done. There is no rebound, just more results!
Here's how Metabolic Surge is different:
Most fat-loss programs are designed to achieve fat loss gradually through lifestyle changes. There are plenty of programs out there that effectively achieve this. Or, they may help you lose, but only short-term and then you rebound back up. But what if you're already training hard and eating right and still aren't seeing fast results?
That's where I come in. My program is designed to address the unique fat loss needs of people who are already training hard and who need every advantage they can to drop to their bodyfat levels down to remarkably low levels.
Let me put it this way: an advanced trainer is not going to go on the Slim Fast plan to get down to 5% bodyfat. Using programs like those that are designed for long-term lifestyle changes and more targeted towards casual exercisers may get you slow results but, personally, I just don't have the patience to wait around for a program to work. You shouldn't either.
"The Metabolic Surge Rapid Fat Loss eBook by Nick Nilsson is, in my professional opinion, one of the most amazing programs I have read in recent years which reveals the secrets of how to blowtorch off bodyfat and at the same time boost strength and pack on muscle naturally. This eBook is well researched, easy to read and there is no doubt in my mind that the revolutionary diet and training espoused within will transform most anyone into the best shape of their life - Guaranteed!"
Dennis B. Weis
MuscleMag columnist and author of Mass!, Raw Muscle, Anabolic Muscle Mass
and the Bodybuilding Brainstack CD
For More on Metabolic Surge go to Metabolism Surge
Friday, May 22, 2009
Thursday, May 7, 2009
Avoid These Workout Mistakes
I've been training for more than 13 years and I've made mistakes. I want to help you avoid making those same mistakes in your training. It could save you years of frustration!
[ Lifting Too Long ]
When I first started training, I wanted to get the fastest results possible so I figured more would be better. My wake-up call came when one day I did a 2 1/2 hour session and then lost a considerable amount of strength in my next session.
Lesson: Keep your training sessions from approximately 45 minutes to 1 hour MAX! Any longer and you are either just breaking your body down or not working hard enough to get results.
[ Not Eating Enough Protein ]
After training for about a year and gaining a whole lot of weight (not all of it muscle!), I went on a very low-fat diet. The problem with this was I hardly ate any protein because meat had fat in it! I couldn't figure out what the problem was until one day, when I had had enough of low-fat eating, I cooked up four chicken breasts (with skin) and ate them all in one sitting. My strength jumped up immediately!
Lesson: Protein is critical for muscle-building and dieting. Don't get enough and you will compromise your results.
[ Not Enough Cardiovascular Training ]
When I first began training, I went from a 145-pound cross-country runner to a 217-pound weight lifter in 8 months. During that entire time I didn't do any cardiovascular training. Not only was a lot of that weight gain fat, I felt really unhealthy and unbalanced.
Lesson: Even if you're trying to gain weight, keep at least some cardio training in your program, even if it's just walking a couple of times per week. Your heart and muscles will thank you for it.
[ Too Much Cardiovascular Training ]
After the previous extreme, there was a time when I was trying to lose fat and went to the other extreme: too much cardio. I remember one session where I did 20 minutes at the highest setting on the Stair Master, then skipped rope for 10 minutes, then did the stationary bike for 20 minutes, then the Stair Master for another 20 on high, then 10 more minutes of skipping.
I was in great cardio shape but my strength and muscle mass plummeted and, to be honest, I could have achieved better fat-loss results with 15 minutes of high-intensity interval training.
Lesson: Too much cardio can be counterproductive. Certainly, it will burn a lot of calories but your muscles will burn more during the day just sitting there. Short, intense sessions will spare your muscle mass and boost your metabolism more effectively.
[ Using a Weightlifting Belt ]
When I started training, I used a weightlifting belt for every exercise. I would basically keep the belt on for my entire workout. It was a big mistake and here's why:
A belt is very effective for stabilizing the abdominal core area. However, it is so effective that your core muscles aren't challenged and don't develop effectively. This can leave them weak and your core unstable, fostering a reliance on the belt.
A belt should really only be used for near-maximal lifting with very heavy weights. If you need a belt to do bench presses or barbell curls, you should re-examine your form and honestly evaluate your core strength. You may be setting yourself up for a back injury.
A belt works to stabilize your core by making your abs push outwards against it. Do you really want to be training your abs to push out and stay there? It's like training to make your gut stick out.
Lesson: Ease yourself off the belt if you currently use one. You will need to slowly work back up to your current weights to ensure you don't hurt yourself. When you go to do a lift, suck in your gut and tighten your abs. You will develop far better core strength and stability, not to mention tighter, flatter abs.
[ Lifting Too Heavy ]
My goal has always been to develop muscle mass and strength. There have been times when I used a weight that either caused me to compromise my form or didn't allow me to get enough reps to build mass.
The rep range between 6 to 12 reps per set is most effective for building muscle mass. If you consistently use weights that only allow you to get 5 or fewer reps per set, you will build strength and some muscle but most likely not nearly as much as you are capable of.
Lesson: If you want strength, do 1 to 5 reps per set. If you want muscle, do 6 to 12 reps per set. Always push yourself to use more weight but not so much that you compromise your form or results.
[ Working Too Hard ]
I can clearly remember one dieting cycle I did where I was so enthusiastic to lose fat that I severely overtrained myself within the first two weeks. In my enthusiasm, I buried my recovery ability with extreme training volume and intensity. Coupled with a reduced-calorie diet, this overly-hard work spelled disaster.
Lesson: Train hard but don't overwhelm yourself. Your body needs time and nutrients to recover and rebuild. This is especially important when dieting for fat loss.
[ Not Eating Enough ]
This is a mistake I've made many times before and am sure I will make again. It applies not only to muscle-building but to fat loss as well. Not eating enough can really limit your results. But, as we all know, life gets busy and it's hard to eat and prepare frequent, healthy meals.
Lesson: Do your best with the time and food you've got and be aware that the more regularly and frequently you can eat, the better. If you want to gain a lot of muscle, you are going to have to eat even when you don't feel like you necessarily need to or even want to.
[ Conclusion ]
Everybody makes mistakes. There is no doubt about that. I sincerely hope that the information I've shared with you here will help you to avoid making the same mistakes I have.
[ About The Author ]
Nick Nilsson is the Vice-President of BetterU, Inc. and author of several training eBooks. He has a degree in Physical Education and Psychology, has been a personal trainer for 7 years and has been training like a maniac for more than 14 years.
Some of Nick's best lifts include a 550-pound squat, a 520-pound deadlift, a 350-pound bench, and 945-pound partial squats for 150 reps.
To read more about Nick and more of his idea's for building muscle check out Metabolism Surge
[ Lifting Too Long ]
When I first started training, I wanted to get the fastest results possible so I figured more would be better. My wake-up call came when one day I did a 2 1/2 hour session and then lost a considerable amount of strength in my next session.
Lesson: Keep your training sessions from approximately 45 minutes to 1 hour MAX! Any longer and you are either just breaking your body down or not working hard enough to get results.
[ Not Eating Enough Protein ]
After training for about a year and gaining a whole lot of weight (not all of it muscle!), I went on a very low-fat diet. The problem with this was I hardly ate any protein because meat had fat in it! I couldn't figure out what the problem was until one day, when I had had enough of low-fat eating, I cooked up four chicken breasts (with skin) and ate them all in one sitting. My strength jumped up immediately!
Lesson: Protein is critical for muscle-building and dieting. Don't get enough and you will compromise your results.
[ Not Enough Cardiovascular Training ]
When I first began training, I went from a 145-pound cross-country runner to a 217-pound weight lifter in 8 months. During that entire time I didn't do any cardiovascular training. Not only was a lot of that weight gain fat, I felt really unhealthy and unbalanced.
Lesson: Even if you're trying to gain weight, keep at least some cardio training in your program, even if it's just walking a couple of times per week. Your heart and muscles will thank you for it.
[ Too Much Cardiovascular Training ]
After the previous extreme, there was a time when I was trying to lose fat and went to the other extreme: too much cardio. I remember one session where I did 20 minutes at the highest setting on the Stair Master, then skipped rope for 10 minutes, then did the stationary bike for 20 minutes, then the Stair Master for another 20 on high, then 10 more minutes of skipping.
I was in great cardio shape but my strength and muscle mass plummeted and, to be honest, I could have achieved better fat-loss results with 15 minutes of high-intensity interval training.
Lesson: Too much cardio can be counterproductive. Certainly, it will burn a lot of calories but your muscles will burn more during the day just sitting there. Short, intense sessions will spare your muscle mass and boost your metabolism more effectively.
[ Using a Weightlifting Belt ]
When I started training, I used a weightlifting belt for every exercise. I would basically keep the belt on for my entire workout. It was a big mistake and here's why:
A belt is very effective for stabilizing the abdominal core area. However, it is so effective that your core muscles aren't challenged and don't develop effectively. This can leave them weak and your core unstable, fostering a reliance on the belt.
A belt should really only be used for near-maximal lifting with very heavy weights. If you need a belt to do bench presses or barbell curls, you should re-examine your form and honestly evaluate your core strength. You may be setting yourself up for a back injury.
A belt works to stabilize your core by making your abs push outwards against it. Do you really want to be training your abs to push out and stay there? It's like training to make your gut stick out.
Lesson: Ease yourself off the belt if you currently use one. You will need to slowly work back up to your current weights to ensure you don't hurt yourself. When you go to do a lift, suck in your gut and tighten your abs. You will develop far better core strength and stability, not to mention tighter, flatter abs.
[ Lifting Too Heavy ]
My goal has always been to develop muscle mass and strength. There have been times when I used a weight that either caused me to compromise my form or didn't allow me to get enough reps to build mass.
The rep range between 6 to 12 reps per set is most effective for building muscle mass. If you consistently use weights that only allow you to get 5 or fewer reps per set, you will build strength and some muscle but most likely not nearly as much as you are capable of.
Lesson: If you want strength, do 1 to 5 reps per set. If you want muscle, do 6 to 12 reps per set. Always push yourself to use more weight but not so much that you compromise your form or results.
[ Working Too Hard ]
I can clearly remember one dieting cycle I did where I was so enthusiastic to lose fat that I severely overtrained myself within the first two weeks. In my enthusiasm, I buried my recovery ability with extreme training volume and intensity. Coupled with a reduced-calorie diet, this overly-hard work spelled disaster.
Lesson: Train hard but don't overwhelm yourself. Your body needs time and nutrients to recover and rebuild. This is especially important when dieting for fat loss.
[ Not Eating Enough ]
This is a mistake I've made many times before and am sure I will make again. It applies not only to muscle-building but to fat loss as well. Not eating enough can really limit your results. But, as we all know, life gets busy and it's hard to eat and prepare frequent, healthy meals.
Lesson: Do your best with the time and food you've got and be aware that the more regularly and frequently you can eat, the better. If you want to gain a lot of muscle, you are going to have to eat even when you don't feel like you necessarily need to or even want to.
[ Conclusion ]
Everybody makes mistakes. There is no doubt about that. I sincerely hope that the information I've shared with you here will help you to avoid making the same mistakes I have.
[ About The Author ]
Nick Nilsson is the Vice-President of BetterU, Inc. and author of several training eBooks. He has a degree in Physical Education and Psychology, has been a personal trainer for 7 years and has been training like a maniac for more than 14 years.
Some of Nick's best lifts include a 550-pound squat, a 520-pound deadlift, a 350-pound bench, and 945-pound partial squats for 150 reps.
To read more about Nick and more of his idea's for building muscle check out Metabolism Surge
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