A lot can happen in 30 daysÖ
The dream of
everyone who trains is to lose maximum fat and build maximum muscle in the
shortest period of time possible. While it is definitely possible to both lose
fat and gain muscle at the same time, in my experience, the best results come
from concentrating on one major goal at a time.
Let me put it this way:
to lose fat, you need a caloric deficit. To build muscle, you need a caloric
surplus. If you try to do both at the same time, you may just remain exactly
where you are!
So the question before us is - how do we maximize both
fat loss and muscle gain, two very much opposing goals, in only 30
Itís simple Ė we focus on both goals in the same program but not at
the exact same time!
By alternating rapidly back and forth between
reduced-calorie fat loss training and higher-calorie mass-oriented training, you
can not only accomplish both goals at the same time, you can actually use the
two opposing goals to feed on each other and send your results through the
To illustrate my point, remember how quickly you gain weight when
coming off a strict diet? Remember how quickly you lose weight when you start to
diet and you havenít been careful about what youíve been eating? Thatís your
body rapidly adapting to a stress. One of the most powerful features of this
switching back and forth is in the change itself - your body changes far quicker
when you give it a powerful reason.
What is the result of this switching
back and forth? Extremely rapid fat loss and extremely rapid muscle
To maximize the effects of this switching, you must tailor your
training, diet and supplementation towards your specific goal during that
particular time. Proper manipulation of these factors will greatly enhance the
bodyís hormonal response to this program, which is the real key to maximizing
For five days, we will target everything about your
training and nutrition towards fat loss.
You will reduce your caloric
intake below maintenance levels to promote fat burning.
You will reduce
the rest periods between sets in your weight training to increase the intensity
of the workload and boost the metabolism.
You will increase your
training volume, performing more sets for each bodypart.
You will not
push your body to muscular failure Ė pushing to failure can be too stressful to
the muscles when on a reduced-calorie diet. Stop one rep short of this point.
You will include cardio training, preferably High Intensity Interval
Training for best results, to burn calories and further boost your metabolism.
You will NOT take creatine during this time (Iíll explain why below).
It is best to follow a low-carb diet during this time for maximum
effectiveness. Eating this way will be especially powerful when you switch to
the next phase of the program.
After five days, your metabolism will be
just starting to get used to the training and nutritional program youíre
following. Now weíll throw it a curveball and change everything!
next five days, you will be focusing your training, nutrition and
supplementation completely on muscle building.
You will increase your
caloric and protein intake to promote gains in muscle mass.
increase your rest periods in between sets to allow for more recovery and
increased strength in your sets.
You will decrease your training volume,
doing fewer sets but with greater intensity. This is the time to really push
your muscles to the edge! Youíre feeding them now, so donít be shy about
training them hard.
You will eliminate all cardio training in order to
maximize muscle gain. Cardio training can burn calories that should be used for
the muscle building process.
You will load creatine for the first three
days of the muscle-gain phase. This will take advantage of and greatly enhance
the flood of water and nutrients into the muscles.
You will NOT follow a
low-carb diet during this time. We want lots of carbs to provide energy and
promote insulin release (the bodyís primary storage hormone). This insulin
release will help shuttle protein and other nutrients into the muscles to help
The bodyís hormonal response to this huge change in
training, nutrition and supplementation is tremendous. Sensing a feast after a
famine, it will greedily take in all the nutrients it can and store them in the
form of glycogen (for carbs), muscle mass (for protein) and fat (to some
extent). Since you will only be doing this phase for 5 days, however, fat gains
will be minimal so donít be shy to eat!
It is important to note that you
should eat a lot but you should eat clean Ė loading up on junk food will not
give you the best results. Youíve got to provide your body with quality
materials to rebuild with or you may not gain as much muscle and you may add too
After five days of this training, your metabolism will be
cranking along, happily building muscle. Now weíll pull the rug out and go right
back into fat-loss training for five days. Since your body is used to getting
more food and your metabolism is still moving fast, switching to fat-loss
training at this time will immediately result in your body burning far more fat
than if you were using a conventional fat loss program.
In 30 days, you
will complete three rounds of this rapid-adaptation training. As you will soon
experience, this switching back and forth between a short, targeted fat loss
program and a short, targeted muscle-building program can have a tremendous and
rapid impact on bodyfat and muscle mass levels.
What does this mean for
you? It means you can lose fat faster and gain muscle faster, taking FULL
advantage of your bodyís natural reaction and rapid adaptation to massive
Think this program sounds good? You ainít seen nothing
This particular program is just a taste of what youíll find in the
full All-Star Trainers eBook from AtoZFitness. In addition to a detailed
explanation of how to perform my program, including a day-by-day guide and
set-by-set workouts to follow, youíll also get the rapid fat-loss and
muscle-building secrets of 11 of the most knowledgeable and respected trainers
in the world, including Tom Venuto, Pete Sisco, David Grisaffi, Jeremy Markum,
Phil Campbell, Christopher V. Guerriero and many others!
The next 30 days
are going to pass by whether you get this information or not. You could stick to
your conventional programs and get slow (if any) results. How would you like to
make these next 30 days the most productive of your entire training
Click here to
learn more about what the All-Star Trainers eBook can do for you!