I’m starting the next bodyweight HIT physique transformation group the first week of January. If you prefer bodyweight training and want to shed some fat and build some muscle while working out at home (or anywhere you want) sign up now. This three month bodyweight physique transformation program includes one one-hour initial consultation with customized bodyweight and isometric exercise program and nutrition program, six bi-weekly half-hour follow-up consultations to monito. R and adjust program according to progress, three months of e-mail support, and access to exclusive Project Kratos instructional videos.
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After training and advising hundreds of people over more than twenty years I've found there are three main things that frustrate people on the path to achieving their fitness goals and building the body they want: 1. Too much conflicting or vague information.
If you ask a hundred different 'experts' for advice you'll get a hundred different answers, and most of them will either be wrong or so vague as to be useless. Cookie-cutter programs that work poorly for most people. Lots of trainers pay lip service to 'individualization' while promoting the same programs and and methods to everyone with very little real adaptation to the individual. Even worse, most of these programs are based on what has worked for genetically-gifted, drug-using bodybuilders and athletes and would result in gross overtraining for most people. Missing the forest for the trees.
Most popular training advice is not only wrong but amounts to polishing brass on the Titanic. The fine details do matter, but they make little difference if you are getting the basics wrong or focusing most of your time and effort on all the wrong things. I've helped hundreds of people overcome these obstacles through my one-on-one training and consulting and I can teach you EXACTLY what to do based on YOUR body and YOUR goals. After working with me you will know what to do, how to do it, and why so you can get the best possible results from your workouts, safely and efficiently. So, here's the deal; between college courses and writing projects I don't have a lot of time so I have to limit the amount of people I train.
I have also increased my rates, but I am going to offer one last discount. If you want to get in the best shape of your life sign up for any online training program before the end of this week and you can save 20% using coupon code LASTCALL17. When I started out as a HIT instructor over twenty years ago the owner and head trainer of the gym I worked for let us sit in on his monthly Heavy Duty phone consultations with bodybuilding legend Mike Mentzer. These were incredibly educational and helped a lot with both my own workouts and my development as an exercise instructor. If you are a personal trainer or training studio owner I would like to do the same for you and/or your staff, sharing the knowledge I've gained ov. Er the past few decades working with and learning from some of the top experts in high intensity training and teaching and conducting workshops for other instructors like yourself.
Most research suggests people who strength train require about twice as much protein as people who don't (around 0.7 to 0.8 grams per pound of lean body mass per day), but there are some studies that suggest even higher protein is necessary to maintain or increase muscle while on a hypocaloric diet. Subjects in a study performed last year ate a little over one gram of protein each day per pound of lean body mass and gained muscle while losing fat: Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM.
Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. It is important that you don't just get enough protein, it also has to be high quality which means consuming plenty of meat, eggs, fish, and dairy (unless you're lactose intolerant). If you're some kind of hippie that doesn't eat meat you'll need to supplement with protein powders to get both the quantity and quality of protein you need while maintaining a calorie deficit. Stick with hemp, rice, and pea proteins, though, none of that soy crap. To make sure you're getting enough protein while still maintaining a calorie deficit it helps to plan your meals around your protein.
Determine how much you need per day, then from that determine how much you need per each meal. Subtract the total calories for your protein foods from the amount you can eat each meal, and divide the rest between fat and carbs (I won't get into specifics here, but the fat to carb ratio doesn't make as much of a difference to fat loss as many believe, on average).
If you've got more questions about this or want to learn how I got in contest condition working out less than 20 minutes per week, check out my ebook Getting Ripped. If you would like my help optimizing your workouts and diet for fat loss and muscle gain you can save 20% on any online training package until the end of this month using coupon code LASTCALL17.
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Six Week Shred: Torch Fat With HIIT 100s. Which is best accomplished through high-intensity lifting. Which stimulates the release of muscle-building. The Most Effective and Complete Guide to High Intensity Workouts Specifically Designed for Bodybuilding From extreme muscle building to rapid fat loss, high intensity. Borrow eBooks, audiobooks, and. How to Build Muscle with High Intensity Workouts. Stay healthy and STILL build the body you want.Learn how to build muscle. High intensity training. When it comes to muscle growth, strength and recovery ability, Testosterone is The King. If used correctly, will build size.