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May 27th, 2010   
  Serious About Muscle Newsletter    WBB on Facebook    Follow on Twitter    WBB Forums

In this issue:

  • This Weeks Exclusive Articles
  • 5 Tips For Training Time Management by Boris Bachmann
  • 3 Tricks to Jumpstart Fat Loss by Mike Arone
  • Forum Discussions - Who's Talking About What?
  This Weeks Exclusive Articles  

Elemental Fat Loss: Six Weeks to Grecian Proportions

Summer is right around the corner, just in time to make you feel guilty about your indulgence in one too many late night pizza runs.

If there’s some holiday excess still loitering about your waistline, then worry not: today we’re talking fat loss…rapid fat loss.

If you are someone who needs to reach a target bodyweight in a very short amount of time, but don’t want to turn into a social pariah or neurotic fitness freak at the same time, you're in luck. Get ready to start Operation Beach Body

Read the full article here

Author: Ryan Zielonka

BodyBuilding Principles with Shelby Starnes Vol. 3 - Very Low Carb Diets

Sure, you can always pick up unsolicited advice from your local locker room guru, but what are the chances of it actually being good advice?

Unfortunately, the odds aren’t in your favor. That’s why we gave renowned nutritionist and successful bodybuilder Shelby Starnes his own column to answer your questions.

In this installment, Shelby shares how to transform yourself from a sugar-burning fatty to a fat-burning champ by using Very Low-Carb dieting.

Read the full article here

Author: Shelby Starnes

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The effectiveness of this whey/casein combination was proven by Baylor University in in a 10-week study of 36 resistance-trained males. Those that consumed a combination of whey and casein protein packed on 5lbs more muscle than those that only consumed whey.

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  Mini Article 1  

Finding Time to Train – 5 Tips For Training Time Management

by Boris Bachmann

Sometimes it’s tough to find the time to get in the training you’d like. Life happens and responsibilities or other interests pull you away and training gets set on the back burner for a while. I’ve hit bad patches myself, but managed to find time to train, despite ever increasing demands from family, home and work. Here are some things I’ve learned along the way and I hope you might find some of them useful:

1. Make Training a Habit

No one wants to train all the time – not me, not you, not the Olympians, not the pros. No one. The key to long-term (and significant) gains is consistent, mindful effort. Train with frequent, small, meaningful efforts and make training a habit. By establishing the habit of training, going to the gym will become an automatic choice, rather than something you waste time debating with yourself when the excuses start to pile up.

2. Front-Load Your Training Week

We all have busy patches when it’s tough to get in a single workout, let alone a string of them. We put off training until later in the week and, before you know it, it’s Saturday already and you haven’t done a single rep of anything except maybe some curls with the television remote. A simple solution to this is to “front-load” your training week. This means planning your hardest and most productive training session early in the week (Sunday, Monday, Tuesday). If you do this, even if you get busy and don’t train for the rest of the week, you still already have one or two good training sessions in the bank.

3. Do What You Can At Home

There are no excuses if you can lift at home, and many things can be done at home, even if you’re a “hardcore” lifter. Stretching, accessory work with bands, and bodyweight exercises can all be done with minimal equipment. With the addition of a few plates, rope, a kettlebell or two, sandbags, and an Army duffle bag, you can literally come up with hundreds of exercises that can be done with limited space.

Chin Ups can be done anywhere - get creative.

4. Be Willing and Able To Train At Odd Hours

Having a tightly restricted number of hours available to train makes the already difficult task of finding time to train almost impossible when we are busy. Having the option of training late at night or early in the morning increases the chances you’ll get your numbers in. Your lower back is more susceptible to injury soon after waking, so take your time warming up and (as with any other time of day) be mindful of technique.

5. Try Time-Based Training Approaches

Techniques and approaches, such as complexes, circuit training, Tabata Protocol, and Escalating Density Training (Charles Stanley) are excellent training options for those times you don’t have an hour or two to give. Maximizing ‘density’ (work performed in a given time), many trainees will find it possible to move tens of thousands of pounds in the course of 10-20 minutes, rather than 1-2 hours.

Boris Bachmann is a high school teacher and strength and conditioning coach and consultant. He can be contacted at boris_york@yahoo.com and his blog can be found here - Squat RX

If you have any questions on this article, feel free to post them on the forums here: 5 Tips For Training Time Management discussion thread

  Mini Article 2  

3 Tricks to Jumpstart Fat Loss

by Mike Arone

So, it’s that time a year. The “winter bulk” has come to an end and it’s time to lose that topcoat layer for the beach. Well, don’t cut the sleeves off your shirt just yet. Here are some tricks that you can try out to put your fat loss into fast forward…

Active Rest Between Sets

It may sound like and oxymoron, when in actuality it is the quickest way to shed fat outside of your diet. With that said… Screw the treadmill!

Instead of standing around in between sets and checking out your triceps in the mirror, pick from the following exercises to be performed for 30 seconds to a minute in between each set.

Jumprope - best fat loss tool known to man. It burns more calories in half the time than running on the treadmill like a hamster.

Mountain Climbers - engages every muscle from your ankles to your head and can be done anywhere in the gym.

"Burpees" - not only help you activate both fast and slow twitch muscle fibers, but is a full-body movement that will put your metabolism into 5th gear for the entire day.

Though these exercises can be a workout in themselves, be sure to pace yourself and keep an intensity that will elevate your heart rate but won’t cause you to compensate form on your lifts.

The Jumprope burns more calories in half the time than running on the treadmill.

Pre-Meal Supplementation

How your body absorbs what you eat can drastically affect your fat loss goals. Try the following 30 minutes before your major meals (breakfast, lunch, dinner) to gain an edge on your fat loss journey.

Conjugated Linoleic Acids (CLA) - aids in fat oxidation and helps utilize fat for energy.

Fiber Supplement (Metamucil) - not only makes digestion more efficient, but nutrient absorption as well.

Green Tea or green tea capsules - powerful antioxidants and natural fat burning properties that can, well, burn fat!

Combining all three of these can ensure that what you eat will not only be properly absorb, but will have less chance to be stored as fat.

No Starches 3 Hours Before Bed

Unless you’re a nighthawk that works out super late at night, your body will have no use for carbohydrates at this point. Instead of breaking them down and using them for energy, like you do throughout your active day, your body will break them down into fat. Try tapering your carbs throughout the day until you have none within three hours of bed. Whatever carbs you DO have later in the day, make sure they are primarily fibrous carbs such as vegetables.

So there you have 3 Tricks to Jumpstart Your Fat Loss that will bring you closer to your optimal physique. Try them out and watch the fat melt off your hard earned muscle.

If you have any questions on this article, feel free to post them on the forums here: 3 Tricks to Jumpstart Fat Loss discussion thread

  Mini Article 3  

Forum Discussions - Who's Talking About What?

Test Your Endurance Competition - Official Video Entries

We recently announced a new Test Your Endurance Competition which consists of a VERY tough 5 minutes of push ups, chin ups, sit ups and dips. $150.00 worth of AtLarge Nutrition Supplements is up for grabs.

Check out the entries so far (and submit your own!) - Test Your Endurance Competition - Official Video Entries

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Chalk and Deadlifting

The Dare Devil normally uses gloves to deadlift and is curious to know how many people out there use chalk to improve their grip when deadlifting.

See what our members think - Chalk and Deadlifting

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Early Workout Meal

fevan has read a lot on the pre/post work out meal and many have said to eat 1-2 hours before your workout. He is wondering what people recommend for a work out first thing in the morning.

Plenty of good suggestions can be found here - Early Workout Meal

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Next Q&A: Cardio for Fat Loss and Conditioning

Shelby's (competitive bodybuilder and diet coach) next Q&A column is going to cover your questions on anything and everything related to CARDIO for fat loss and conditioning. Please post your comments and questions in this thread.

See others questions and ask your own here - Next Q&A: Cardio for Fat Loss and Conditioning

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