How to Lose Fat And Build Muscle

Step-by-step Instructions

Here is what you need to do...
Step 1

The Fall Semester has Started -It's Time to Fight That "Freshman 15!" So, you're just starting college, and you're worried that all that extra schoolwork might have your diet slipping. When you're short on time, it's easy to excuse yourself, and start living off of the dollar menu indefinitely. My friend, this is the path to disaster. With all you've got on your plate, gaining weight in your first couple of years of college can be a hard reality to resist.

Step 2

David Rablos was struggling with weight gain and social unpopularity during this time in his life. He was unhappy, and all he needed was the spark of determination to get him to start making changes. Once you find out about everything that's available to you as a Campus Man, that will be all the inspiration you need to start making some changes of your own. Do as he did, and find the will to start fresh.

Step 3

With the right guidance, though, you can not only keep yourself slim, but you could even start Bulking Up! College is one of the greatest social opportunities of your life. Take full advantage of it by becoming a Campus Man, and enjoying all the advantages your youthful virility has to offer!

Step 4

All right, so now you've decided that you're not going to be a statistic. You're going to take the plunge, and go on a binge of self-improvement instead of one of beer drinking. That's great! From here, you might be wondering where to start. Even if you're somewhat short on cash, there are a ton of resources available from some of the foremost men and women in the sport of bodybuilding.

Step 5

Books That Show How to Lose Fat and Build Muscle 101 Workouts: Build Muscle, Lose Fat & Reach Your Fitness Goals Faster $10.17 Not everyone likes ever exercise style. It's important to stick with something you enjoy and can have fun with, or you'll quickly burn out and lose focus. The key to success with this book is that you've got a ton of selection to choose from, and each is just as effective as the last.

Step 6

Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation $11.53 This is a long way from being your average, run-of-the-mill fitness and diet book. The information contained within here is very action-oriented, and geared around using your food to get the absolute most that you can out of your body. You'll learn how to cut huge amounts of fat from your frame, while retaining as much of your muscle mass as possible.

Step 7

Best DVD for Losing Lose Fat While Building Muscle Men's Health: 15 Minute Workout $12.99 Whether you're a person that has a hard time putting on muscle weight, or just a busy guy without a whole lot of time on his hands, this is probably the perfect workout for you. This no-frills video shows you how to get in and get out quickly so you can get on with the rest of your day, without sacrificing the quality of the work in between.

Step 8

These Books and DVD Will Show You These Basics: Workout plans are always useful, but they don't have to be written in stone. The great thing about them is that they are so adaptable. If you find that certain parts of your exercise aren't working that well for you, here are some more sophisticated techniques for getting more out of your time:

Step 9

21's are a nice trick you can do with moderately heavy weights, though they can be somewhat difficult to complete properly. If you are working your chest, find a weight that's perhaps 5 to 10 pounds lighter than what would normally exhaust you in 8 to 10 reps of chest flies. First, do 7 reps in the lower half of the movement. After that, start where you left off and do 7 reps in the top half of the movement. For the last 7, and these are what become difficult, move the weight through your entire range of motion for the fly.

Step 10

Static Holds are not something that should be used exclusively, but can be a nice trick to shock a response out of your body every now and then. Let's say you're doing lateral pull downs on a machine. Again, choose nothing greater than what you would consider to be a moderately heavy weight, or you won't be able to complete the exercise. Instead of doing actual reps with it, pull the bar and hold it all the way down, so that your muscles are fully contracted, and stay there. If you chose the right weight, you won't be able to hold it for longer than 45 seconds to a minute before you are forced to let the weight down, always keeping control.

Step 11

Negative Reps are something that can be used in conjunction with other types of active sets, but as a word of warning, they will make almost everything more difficult. The "negative" part of any rep is simply the part in which you are letting the weight back down, and returning your muscles to their start position. In a negative rep set, you emphasize this part by letting the weight down much more slowly, over the course of perhaps 6 to 8 seconds. This will increase the amount of time that your muscles spend under the load you have chosen, and can lead to good gains in strength.

Step 12

Must Learn Muscle Group Names to Truly Lose Fat While Building Muscle When being introduced to new exercise names and different muscle groups, you can save a lot of time and confusion by learning the basics of anatomy. Just the basics. This will help you in ways you may not consider. Some guys take forever to know the different names of muscles and make mistakes such as performing exercises intended for the wrong muscle group. Choose one of the two products below - a poster or a book/manual. These can be of great help for a beginner!

Step 13

Although there are cheaper posters available, we highly recommended spending a little more for the Fitnus Male Exercise/Muscle Guide $21.99. This laminated poster shows you a lot more than the names of the muscle groups. It also lists the most popular exercises for each muscle group. This can be of great help for a beginner trying to memorize all of the numerous exercises and how which muscle group they help. There is another bonus to having this poster on your wall. Girls will see it and take an interest in your transformation. If girls walk into your apartment or dorm, they will definitely ask about this poster! What a great chance to get to take your shirt off to show them your gains!

Step 14

If you want something you can carry with you, or you are the type of guy who wants more details, order Strength Training Anatomy $14.93. Strength Training Anatomy offers detailed illustrations about your muscles! This book is not a lot of lengthly text. This manual is very easy it is to follow. This book also depicts exactly how you should be doing exercises to properly work each muscle - this avoid "cheating on form" (also called "bad form") - which is common in beginners.

Step 15

Supplements to Lose Fat Along with a good diet, you have the benefit of modern pharmaceutical science to help you attain your goals.

Step 16

LIPO 6X-Nutrex Liquid Inner Caps, 120 Inner-Caps $33.49 If you're trying to cut down on extra weight, this is great for maximizing your work in the gym. A word of warning: this is a very powerful weight loss supplement that is intended to be used in cycles, not constantly. Be sure and read the directions that come with it before working this into your routine.

Step 17

Lose Fat and Build Muscle at Home As appealing as those sophisticated home gym systems look, and as much as you'd like to own one, maybe there's not a whole lot of room in your dorm room or college apartment. Still, you'd like the opportunity to progress even in the privacy of your own home, and who can blame you? Luckily, there's some very high quality gear out there that can help.

Step 18

Cable Flex Personal Gym $87.99 The key word here is "compact." This will give you all the flexibility you need to do a complete upper body workout on those days you just can't make it to the gym, all without taking up an intrusive amount of space! You can even customize the level of resistance on the cables if you think you are starting to get too strong for it. This will work great for working large muscles like the Pectorals at new and challenging angles.

Step 19

Sunny Health and Fitness Power Twister $19.99 The perfect way to tone up your chest if you're short on equipment, or don't have a bench. Just squeeze the two ends together, and the heavy spring resistance will take care of the rest. Solid steel construction and lightweight design make this perfect for storing this in a corner or under a bed whenever it's not in use.

Step 20

Some Gear Our Recommended Books or DVDs Will Tell You To Buy to Lose Fat and Build Muscle Garmin Forerunner 305 GPS Receiver With Heart Rate Monitor $162.74 Garmin has had a strangle hold on the portable GPS market for some time now. This time, they've really gone out of their way to design something that's useful for those who have physical fitness as a high priority in their lives. The Forerunner 305 is a wrist-mounted heart rate monitor that is able to keep track of all of your vitals, as well as your cardiovascular exercise statistics as you are running or jogging. It's a small enough model to not look too unlike a large wristwatch, and can even set waypoints up for you, in case you design to jog through an unfamiliar path or section of woodland.

Step 21

Men's Health Training Log $10.17 Strength training is immensely difficult, and takes a lot of discipline to maintain consistency in. It's this consistency that helps build strong bodies, so It's important to keep a journal of your efforts, and the results that you're getting from them. What better way to maximize the time you're investing in yourself?

Step 22

Weightlifting gloves - we recommend Harbinger Pro FlexClosure Wash & Dry Gloves - A good pair of lifting gloves can really save your hands from building up unsightly callouses! It's important to pick a good, durable pair like the Harbringer Pro FlexClosure, because they hold up very well over time. The stitching in many other gloves can loosen from use.

Step 23

Lifting straps - You use these for many pulling exercises. Buy the Schiek Sports Schiek Lifting Strap Long $19.95. Another important element of safety, especially when you're dealing with free weights. There is no faster way to ruin your weekend than to drop a dumb bell on your foot. Quality lifting straps such as these ensure that the iron stays attached to you, even if you can't hold onto it for a moment.

Step 24

Weight belt - Buy the Valeo VRL 6-Inch Padded Leather Belt for only $15.50. Weight belts are essential if you want to save your lower back from injury during heavy squatting or dead lifts. If your form is less than perfect, it's possible to sustain a lot of damage that could have you out of the gym for weeks. Considering the low cost and safety that's offered, this is a great deal and leather holds up much better than Velcro versions. Our recommended books or DVDs will explain what this equipment is for and how to use them.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

With all of these, you will be well on your way to becoming the big man on campus. You will have all of the knowledge and help you need to sculpt yourself into something out of Greek legend. Now it's time to take it a step farther by letting other people see the change in you as well. Sign up today to become a Campus Man! There's no better way to make your time at college into the best of your life!

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