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  • Lose Fat, Gain Muscle – Part II

    By Travis Steffen on Thursday, August 13, 2009in Muscle & Bodybuilding  

    This may not be the solution for everyone, but for the average guy who wants to cut a bit of fat and add a bit of muscle, this is a very effective way if done correctly.

    In the last post, Lose fat, Gain muscle – Part I, I explained bulking and cutting phases and how they can be a great way to lose fat and gain muscle.  However, I did promise a second method.

    As you’ll see in this post, if you take a slightly smarter, slightly more scientific approach, you can get very creative with training and your results.

    2.  The Super Set and Cardio Combination.

    By treating your weight workouts as a cardio session you can effectively kill two birds with one stone.  This is done by  keeping your heart rate at the correct level at all times during the weights session.  That being said, a few things need to be considered before doing this.

    Your heart rate is the key factor here. The optimum fat burning zone is approx. 65%-85% of you maximum heart rate (MHR).

    Calculating your maximum heart rate is simple:

    (MHR) = 220 – your age

    For example…

    If we are going to calculate the MHR of 33 year old Fred , we take 33 from 220 and we get a maximum heart rate of 187 beats per minute (bpm).  For Fred to be able to combine his resistance and cardio workout together, he then needs to work at 65%-85% of that. Simply put, Fred should stay in what we call his “target zone” of 121 and 159 bpm.

    The most common letdown here is that most people rest in between each set.  While you do need time for your muscles to rest and recover before your next set, that time is better spent working on another muscle group.  For example – go and do a set of bench press and then as soon as your finished get straight into barbell squats.

    This gives your chest time to recover while the rest of your body gets a workout, AND your heart rate stays up at the same time. This is by far the most effective method for losing fat and building muscle – and all it requires you to do is keep track of your heart rate.  So simple.  Holistic. Brilliant!

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    About Travis
    Travis Steffen is a Master Trainer and founder of WorkoutBOX. After years of experience training professional athletes and thousands of others just like you, he knows exactly what it takes to get you in serious shape. Follow his expert guidance and you're guaranteed to get amazing results.
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