Build Lean Muscle | Lose Fat Permanently

• Body Composition ( 15 Articles )
  

  Once you have written your goal clearly, read the first section of fat loss and muscle building program which is body composition. In this section you will learn how to measure your body. Do you need to gain or lose? Are you counting muscles or fats to lose?

• Metabolic Body Type ( 14 Articles )
  

  Metabolic Body Type

  Step Three:  Now you know the exact amount of lean body mass and fats in your body. It is clear for you what you need. And here you will learn Metabolic Individuality and Your Body Type. How you can do your Best with What You've Got. You are unique and nobody else can design nutrition & training strategies to work best for you. In this section you will learn  who you are endomorph, ectomorph or mesomorph and how you can design the best training and nutrition approaches for yourself.

• Performance Feedback ( 14 Articles )
  

  Step Four:  Is it done? Have you recognized your body type? Have you go through the science of Endomorph, Ectomorph and mesomorph? Okay let’s go ahead and learn how to calculate your performance. How much fats you are losing per week? Is your diet plan working? Is your training strategy is best for you or you need to amend your plan? If you want to produce a different result, you simply need to try a different approach. One definition of insanity is continuing to do the same thing while expecting a different result. Thomas Edison tried thousands of experiments to find a filament that would burn in the electric light bulb. When asked what it felt like to fail so many times, Edison said he didn’t fail:
  
  “If I find 10,000 ways something won't work, I haven't failed. I am not discouraged, because every wrong attempt discarded is another step forward. Just because something doesn't do what you planned it to do doesn't mean it's useless.”
  
  Read carefully this section may be the most important section in all your fat loss and muscle building program.

• Weight Loss Diets | Permanent Fat Loss ( 6 Articles )
  

  Step Five: Are you confident now to go ahead and learn more? In this section you will learn what is dieting and Why 95% Of All Conventional Weight loss Diets Fail? - And The 8 Most Powerful Strategies to Permanently Lose Fat Without Diets or Deprivation.
  
  "Dieting is not effective in controlling weight. You can get a temporary weight loss with a diet, but each scheme ultimately gives way to weight gain, and subsequent losses become increasingly difficult. Worst of all, you get progressively fatter on less food. Dieting actually makes you fatter!”
  
  -Dr. Lawrence Lamb, Author of "The Weighting Game: The truth about weight control.”
  
  "Cutting calories backfires the more you cut, the more your body fights to hold onto its fat stores as reducing calories signals the “starvation response” where the body tries to “survive” and hold onto its calorie reservoir known as fat.”

  - Chris Aceto, author of “Everything you need to know about fat loss.”

• Calorie Counting ( 15 Articles )
  

  Step Six: Calories? Yes Calories. Many people talk about calories all the time, but if you asked them to explain exactly what a calorie is or tell you how many calories they eat and burn every day, they wouldn’t have a clue. By the time you are finished with this Section, you will be an expert on calories. You will know exactly what calories are, how they are stored your body, how many you burn every day and how many you should eat to lose body fat without losing muscle. I’ll show you why calorie counting is important and you’ll learn why guessing or counting only “portions” might be the only thing preventing you from getting leaner. I’ll also show you a simple method you can use to make calorie counting a quick, easy and painless process. Best of all, I’ll let you in on the single most powerful technique for fat loss ever developed. So let’s get started.

• Macronutrient Ratio ( 13 Articles )
  

  Step Seven: Now many things are enough clear for you and it’s time to start getting in the main section which is Ratios of Macro-Nutrition “The Optimal Combination of Proteins, Carbohydrates and Fats for Improving Your Muscle-to-Fat Ratio”. In this section you will learn how many grams of protein? How many grams of carbohydrates? And how many grams of fats should be eaten in each meal?

  "Each meal should be structured to include a lean protein, a starchy carbohydrate and a fibrous carbohydrate. The protein and fiber in this combination of foods slows the digestion of the carbohydrates, consequently providing consistent energy levels, sustained endurance, and a constant supply of nutrients to your body for energy, growth and repair."

  - John Parillo, Bodybuilding nutritionist and author of "High Performance Bodybuilding"

• What is Carbohydrate ( 17 Articles )
  

  Step Nine:  In this important Section, you’ll learn what is carbohydrate and the various types of carbohydrates and which ones are best for increasing energy, building lean muscle and losing body fat. You’ll learn that some carbohydrates are beneficial and some are harmful. You’ll learn how to differentiate processed carbohydrates from natural carbohydrates, fibrous carbohydrates from starchy carbohydrates and simple carbohydrates from complex carbohydrates. You’ll read about the dangers of processed carbohydrates and the virtues of natural carbohydrates. Finally, you’ll learn exactly how many grams of carbohydrates you should eat and what percentage of your total calories should come from carbohydrates.

• Daily Protein Intake Guidelines ( 16 Articles )
  

  Step Eight:  Now you have learned the ratios of macro-nutrition and what is macro-nutrition? In this section you will learn more detail of protein, what protein is and why it is so important. Guidelines for daily protein intake how much grams should be consumed in each meal and why? Simply you can say that this section is a guide for protein.

   

  "The body can use protein most efficiently if protein is consumed frequently during the day. Six small meals, each containing some protein, allows the body to make better use of the nutrient than if you eat it in two or three large meals. And because protein is not stored, not even for several hours, complete protein - a balanced combination of all the essential amino acids plus nonessential ones - must be consumed in the same meal."
  
  - Jane Brody, Author of "Jane Brody's Nutrition Book” and NY Times Columnist.

• Speed up Fat Loss with Good Fats ( 18 Articles )
  

  Step Ten: In this section you will learn how to Speed up Fat Loss, Boost Muscle Growth, Increase Your Energy and rev up your Metabolism by Eating the Right Fats in the Right Amounts at the Right Times. Good Fats and Bad Fats. Simply it’s a complete fat guide.

• Daily Meals - Secrets of Meal Frequency ( 14 Articles )
  

  Step Eleven:  Now you understand the three big guys of your daily intake and this is time to learn about your meals quantity per day. You will learn Secrets of Meal Frequency & Timing: How to Turbo-Charge Your Metabolism and Turn Your Body into a Fat Burning Machine!

   

  "Meal frequency and meal frequency alone has the capability of having some miraculous effects on human physiology!"
  - TC Luoma, Bodybuilding writer and editor of Testosterone Magazine
  
  "If you haven't figured it out yet, let me spell it out for you: depending on your goal, it is either five or six meals a day or forget about reaching your potential!"
  - Keith Klein, World-renowned nutritionist and author of “Get Lean.”

• Water Intake ( 4 Articles )
  

  Step Twelve:  What would you say if I told there was a substance that could almost instantly increase your muscle contractile strength by 10-15% and increase your capacity for prolonged aerobic exercise by 20 to 30%? What's more, the substance is totally legal and has absolutely no side effects, Not only that, it can also help you burn fat more efficiently and increase your muscular development. You'd probably think I was talking about some kind of illegal steroid or performance-enhancing drug wouldn't you? (Either that or you'd think I was just full of hot air!) Well, it’s true! Such a substance really exists, and it's not a drug. It's water. In this section you will learn how water is so important for building lean muscles and losing fats.

• Low Carb Diets - Advanced Fat Loss Strategies ( 12 Articles )
  

   

  Step Thirteen:  In this section you will learn Getting Ripped and how to Get as Lean as a Bodybuilder or Fitness Model Using a New Twist on the Old Low Carbohydrate Diet. The low carbohydrate, high protein diet is an “advanced” technique. Before moving into “advanced fat loss strategies,” you should be training consistently and you should have mastered the baseline diet. It’s pointless to try to use these advanced carbohydrate-manipulation strategies unless you’ve mastered the eight fundamentals of the baseline diet:
  
  1. Eating less calories than you burn
  2. Properly balancing your macronutrient ratios
  3. Eating five or six meals per day, properly timed
  4. Eating lean proteins with every meal
  5. Eating the right types of carbohydrates and avoiding refined sugars
  6. Eating low fat and choosing the right types of fat
  7. Drinking plenty of water
  8. Eating natural, unrefined foods
  
  Have you mastered all these fundamentals yet? If not, the advanced information in this chapter will do you little good. Get back to the basics first. When you’ve mastered all the fundamentals and you’re stuck in a rut or when you’re already lean and want to get even leaner, then using the techniques in this chapter will help you get there.

• Meal Planning and Menu Creating ( 11 Articles )
  

  Step Fourteen: Menu Creating and Meal Planning. How to Choose Fat-Burning Foods, Avoid Fat Storing Foods and Easily Design Your Own Effective and Result-Producing Meals and Menu Plans

  
  This is the Section where we put all the nutrition theory together into a practical, actionable plan that you can follow on a daily basis. In this Section you’ll learn exactly which foods are the best for fat loss and which ones are the worst. You’ll discover a simple formula for combining individual foods into fat-burning meals and you’ll learn how to turn those individual meals into a daily menu plan. Most important of all, you’ll learn that you must plan your diet in advance and never “wing it.” As achievement expert Brian Tracy warns, “Lack of planning is the cause of all failures.”
  
  

• The Truth About Supplements ( 8 Articles )
  

  Step Fifteen: In this section you will know that What the Weight Loss and Supplement Companies Hope You Never Find Out! The difference between Supplements and drugs, which supplements you may take or may not?

• Aerobic Training - The Ultimate Secret to Fat Loss ( 9 Articles )
  

  Aerobic Training - The Ultimate Secret to Fat Loss

  Step Sixteen: In this section you will learn what types of exercises are considered aerobic, the different between aerobic and recreation, and Why aerobics are important for fat loss.

• Weight Training - Workout Routeins ( 7 Articles )
  

  Weight Training Step Seventeen: A brief discussion of why, when and how you should train with weights, because it plays such a critical role in getting leaner. With this in mind, there are four things which you will learn in this program:
  
  1.    Explain what weight training has to do with losing fat and building muscles and why you can’t succeed without it.
  2.    Dispel all the myths and answer all the most frequently asked questions about weight training for fat loss and Muscle Building.
  3.    Give you not one, but four levels of training programs from beginner to advanced.
  
  4. Conclude with an extensive list of excellent sources for weight training information so you can research the subject even further.