Mission Visible Abs At Any Age – #3 Muscle & Protein

Visible Abs Over 50

#3 where’s the beef?
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You need muscle to burn fat and look sexy.
Muscle gained from resistance training helps to burn calories and keeps your metabolism stoked to burn off the belly fat. If you have an injury in your shoulder, there’s no reason you can’t focus your training on your core and lower body.
The idea is, never let an injury shut down your resistance training, in fact, resistance training will get your injured body part back up to speed faster as well as help you burn fat.
You’ll never hear me say, just go sit on the couch.’ There’s always SOMETHING you can do to rehab an injury while working other body parts to stay fit and lean.

Eat Clean. Train Hard. Feel Great

9/10 – Top Reason to Drop Cardio for HIIT.

9/10. Build Muscle While Losing Fat

Many people think you can’t build muscle and burn fat at the same time. While it can be difficult to put on a large amount of muscle mass while in a calorie deficit, you can adjust your food choices to increase your body composition changes.

In fact, a 12 week HIIT program has been shown to increase lean body mass, while at the same time reducing total body fat, abdominal and trunk fat, and visceral fat [14].

The additional muscle will pay dividends by increasing your resting metabolic rate so that you’re burning extra calories at all times of the day and night.

Building muscle and losing fat, all while exercising for less time?

Seems too good to be true, but it is possible if you Train Smart and Eat Clean.

Like this post? Follow this blog and never miss another!

Thanks. Jax

Reference Study [14]
Journal of Obesity
Volume 2012 (2012), Article ID 480467, 8 pages
http://dx.doi.org/10.1155/2012/480467
Research Article
The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males
M. Heydari,1 J. Freund,2 and S. H. Boutcher1
1School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, NSW 2052, Australia
2St Vincent’s Hospital, Darlinghurst, NSW 2010, Sydney, Australia

Received 4 January 2012; Revised 9 March 2012; Accepted 6 April 2012

Academic Editor: Giorgios P. Nassis

Copyright © 2012 M. Heydari et al. This is an open access article distributed under the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

Abstract
To determine the effect of a 12-week high intensity intermittent exercise (HIIE) intervention on total body, abdominal, trunk, visceral fat mass, and fat free mass of young overweight males. Participants were randomly assigned to either exercise or control group. The intervention group received HIIE three times per week, 20 min per session, for 12 weeks.

RESULTS
Aerobic power improved significantly (< 0 . 0 0 1) by 15% for the exercising group.
Exercisers compared to controls experienced significant weight loss of 1.5 kg (< 0 . 0 0 5) and a significant reduction in total fat mass of 2 kg (< 0 . 0 0 1).
Abdominal and trunk adiposity was also significantly reduced in the exercising group by 0.1 kg (< 0 . 0 5) and 1.5 kg (< 0 . 0 0 1).
Also the exercise group had a significant (< 0 . 0 1) 17% reduction in visceral fat after 12 weeks of HIIE, whereas waist circumference was significantly decreased by week six (< 0 . 0 0 1).
Fat free mass was significantly increased ( 0 . 0 5) occurred in levels of insulin, HOMA-IR, and blood lipids.
Twelve weeks of HIIE resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat free mass and aerobic power.

9/10 – Top Reason to Drop Cardio for HIIT.

9/10. Build Muscle While Losing Fat

Many people think you can’t build muscle and burn fat at the same time. While it can be difficult to put on a large amount of muscle mass while in a calorie deficit, you can adjust your food choices to increase your body composition changes.

In fact, a 12 week HIIT program has been shown to increase lean body mass, while at the same time reducing total body fat, abdominal and trunk fat, and visceral fat [14].

The additional muscle will pay dividends by increasing your resting metabolic rate so that you’re burning extra calories at all times of the day and night.

Building muscle and losing fat, all while exercising for less time?

Seems too good to be true, but it is possible if you Train Smart and Eat Clean.

Like this post? Follow this blog and never miss another!

Thanks. Jax

Reference Study [14]
Journal of Obesity
Volume 2012 (2012), Article ID 480467, 8 pages
http://dx.doi.org/10.1155/2012/480467
Research Article
The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males
M. Heydari,1 J. Freund,2 and S. H. Boutcher1
1School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, NSW 2052, Australia
2St Vincent’s Hospital, Darlinghurst, NSW 2010, Sydney, Australia

Received 4 January 2012; Revised 9 March 2012; Accepted 6 April 2012

Academic Editor: Giorgios P. Nassis

Copyright © 2012 M. Heydari et al. This is an open access article distributed under the Creative Commons Attribution License, which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

Abstract
To determine the effect of a 12-week high intensity intermittent exercise (HIIE) intervention on total body, abdominal, trunk, visceral fat mass, and fat free mass of young overweight males. Participants were randomly assigned to either exercise or control group. The intervention group received HIIE three times per week, 20 min per session, for 12 weeks.

RESULTS
Aerobic power improved significantly (< 0 . 0 0 1) by 15% for the exercising group.
Exercisers compared to controls experienced significant weight loss of 1.5 kg (< 0 . 0 0 5) and a significant reduction in total fat mass of 2 kg (< 0 . 0 0 1).
Abdominal and trunk adiposity was also significantly reduced in the exercising group by 0.1 kg (< 0 . 0 5) and 1.5 kg (< 0 . 0 0 1).
Also the exercise group had a significant (< 0 . 0 1) 17% reduction in visceral fat after 12 weeks of HIIE, whereas waist circumference was significantly decreased by week six (< 0 . 0 0 1).
Fat free mass was significantly increased ( 0 . 0 5) occurred in levels of insulin, HOMA-IR, and blood lipids.
Twelve weeks of HIIE resulted in significant reductions in total, abdominal, trunk, and visceral fat and significant increases in fat free mass and aerobic power.

Girls Need Muscle Too!

Why Girls NEED Muscle too!
When you start on a fat loss program, what do usually do? Make a bee-line for the cardio equipment in order to start burning calories? Drop your calorie intake to create a calorie deficit for fat loss to occur? Drop your carbs completely? Because everyone knows low carb diets work.
If this sounds like you, you’re making some big mistakes.

The best way to guarantee that you not only lose body fat but stay lean year round is to actually switch the focus from purely fat loss to one of lean muscle gain. It’s something many women still worry about.
So let’s go over the reasons you need lean muscle and how it’s going to help you get the body of your dreams – and then keep it.

Muscle Tissue Is Metabolically Active

Lean muscle is calorie hungry. The more muscle you have, the more energy you’ll burn every single second of every single day – even when you’re asleep.
This is a big reason why men seem to have a much easier time losing body fat compared to women. Men are quickly able to burn up excess calories due to their greater lean muscle mass, so they easily create a calorie deficit.
Building lean muscle will not only boost your fat loss results, but it’ll be the best way to prevent future fat gain as well. The higher your metabolic rate is, the less strict you’ll have to be with your daily diet in order to stay leaner long-term.

Muscle Tissue Safely Stores Carbs.

Lean muscle acts as a carb storage house. If you don’t have much muscle and aren’t using what you eat the surplus immediately gets stored as body fat.
If however you work out regularly, the energy stores on your muscles are ready to be refilled. This means that the excess carbs you eat will first go to the muscle tissues for storage before you begin to store fat.
So by having more muscle, and working out more often, you can eat more carbs on a day to day basis.
If you dislike low carb dieting, building more muscle is your solution.

Muscle Tissue helps regulate blood sugar levels.
(Increase your insulin sensitivity)
This means that your body will be better able to regulate its blood glucose levels and when you do eat carbohydrates, you won’t get a blood sugar spike followed by a crash.

This can help to decrease your risk of diabetes as well as decrease the chances of fat gain over time.
If you aren’t instantly storing carbohydrates you eat as body fat (like you will if you have poor insulin sensitivity or ‘insulin resistance’), this makes it easier to sustain the lean figure you’re after.

Muscle Tissue Makes You Stronger

Finally, adding more muscle makes you strong. If you want to improve the quality of your life and make day to day functional movement easier, building more muscle is the best way to do this.
Have more muscle mass and you’ll be able to do the activities you enjoy, you’ll be more active on the whole. This increases your daily calorie burn, making weight control a doddle.

Summing up, if you want to see noticeable changes taking place in your body, week in week out, step away from the cardio machines and focus on some strength training. Building more lean muscle mass through a proper metabolic resistance training program is the number one way to

1. lose fat initially
2. combat fat regain

So ditch the cardio machines.
Follow a plan that will speed up your metabolism AND build some sleek sexy muscle.

That’s where real, lasting results are found.

Are you are still relying on cardio ?