The Never Ending Question about Repetitions

Part 2 - Fat Loss

By Karen Sessions NSCA-CPT
aka: MsFit

Learn The Most Prized Women's Bodybuilding Tips And Techniques To Build Muscle And Melt Body Fat!

Discover The Truth About Weight Loss And How To Keep It Off For The Rest Of Your Life!

Read Part 1 on The Never Ending Question covering muscle gain.

Last month we discussed muscle gain and repetition range. You learned that muscle gain is a combination of heavy weight, intensity, proper form, quality nutrition, rest, and supplementation. Ironically, the same factors are needed for fat loss. How can that be? It's all in how you apply the recipe.

Many people that write me are interested in getting "cut." What they fail to realize is, you can't get cut until you lose body fat, not just weight in general. General weight loss is a loss of fat, muscle, and water that can be obtained through the many fad diets floating around. Fat loss, however, is the loss of body fat and the retention of lean muscle tissue. The prerequisite for getting cut is roughly 15% body fat. Anything higher, you need to focus on losing body fat first.

Eating for Fat Loss and Cutting

The best format for fat loss is carbohydrate cycling, which is outlined in Iron Dolls and The Competitive Edge. This style of dieting will allow you to have complex carbohydrates for energy, but it's done in a fashion that allows you essential fat at times to keep the body off guard.

Getting cut requires strict dieting and eating the right combination of foods at the right time. For the most part, getting cut will require you to keep your complex carbohydrates to a minimum and include more non-starchy vegetables, essential fats, and of course, complete protein.

Too many people try to jump into a cutting program without priming the body first. Proper priming will prevent your body from reacting. You want your body to respond to your program, not react. Drastic changes cause all sorts of imbalances; therefore it is imperative to prepare your body for a cutting program.

Build the body of your dreams!

Training

As you remember, to build muscle you have to lift heavy, intense, and brief. Stimulation, nutrients, and rest build muscle, not repetition badgering. In the same aspect, the same factors are necessary for losing body fat and getting cut. Contrary to popular belief, high repetitions don't burn fat. Proper diet and added cardio, if necessary, burn body fat.

If you have the muscle, keep it by training properly. Now if you are training for a contest and getting cut your energy and strength will drop as the show nears, this is normal. Compensate for that energy and strength drop, but don't purposely lighten the weight and rep-out in the hopes that you will burn additional fat.

You will get a well-rounded workout by choosing 2 to 3 different exercises for the targeted body part. Limit your sets to 3 and keep the repetitions in the 6 to 8 range. You will notice an extra exercise, set, and repetitions allowed on the fat loss/cutting program. This is to compensate for the small drop in strength and to add more variety.

Example of a Quality Shoulder Workout:

Shoulder Presses - 3 sets of 6 - 8 repetitions

• Lateral Raises - 3 sets of 6 - 8 repetitions
  
  
• Front Raises - 3 sets of 6 - 8 repetitions

Alternate front raises with rear delt work every other shoulder workout. This will keep you from over training the shoulders since they are worked to a degree in chest and back training.

Figure and Fitness Competition Secrets REVEALED

Supplements

To aid in your fat loss you can supplement as well, but please remember supplements only work when your nutrition and exercise regimen are in balance.

Hydroxy Citric Acid
Hydroxy Citric Acid, also known as Hydroxycitrate (HCA), is an amazing supplement. What it will do for you is suppress your appetite and inhibit carbohydrates from being stored as fat (if timed properly), and convert caloric energy into glycogen to be stored. HCA is close to a miracle pill, but only if you take it like you should, and eat a lo w to moderate carbohydrate diet.

When and how to take Hydroxy Citric Acid
HCA has to be in the liver and muscle before the food gets there. You should incorporate fat burning supplements on an empty stomach for maximum benefit. Recommended dosage for HCA is 500 to 1000 milligrams, thirty minutes to an hour prior to a meal, particularly high in carbohydrates.

What type of Hydroxy Citric Acid to take
The best I have come across is Now Super Citrimax, which also contains Chromium Polynicotinate, an ingredient that enhances insulin efficiency, allowing carbohydrates to be directed to the muscle rather than fat. This product is like two fat burners in one. Be sure to purchase the brand name ChromeMate for best quality.

Cutting Gel
Another favorite of mine is a transdermal fat loss supplement called Cutting Gel, which is absorbed via skin. I found it works best when you apply it to where you want to mobilize body fat and promote skin tightening before cardio or resistance training.

It helps to release stored body fat into the bloodstream so it can be used as energy during exercise. However, this does not take place unless you are helping it along by exercising and adjusting calories correctly.

Online Personal Training

Are you getting bored with your fitness program?

Are you frustrated with not making any progress?

Are you having trouble staying consistent with your fitness program?

Are you unsure of how to construct a proper eating and exercise program?

If you answered yes to any one of the above questions, then online personal training is for you! Whether you need assistance with getting an exercise routine started or looking for suggestions on how to improve your current workout regimen, online personal training will make the difference in how successful your program is.

Working with an online personal trainer can help you:

	Become a more consistent exerciser
	Eat a more healthy diet
	Provide better and quicker results
	Make you accountable
	Allow you to get the most out of each workout.

Sign-up for your online personal training program today and get the body YOU deserve!

Angee Casson's awesome transformation!

Fitfully Yours,
Karen Sessions NSCA-CPT
aka: MsFit

 

**The contents of this newsletter should not be considered as medical advice. You should consult a physician before starting a fitness program.

This newsletter is protected by copyright, 2003, Karen Sessions, All rights reserved. You may use this newsletter in your e-zine or website as long as the copyright and links remain intact.**