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How to Lose
the Most Fat and Build the Most Muscle in 30 Days
By Nick Nilsson of
All Star Training Secrets
A lot can happen in 30 days…
The dream of everyone who trains is to lose maximum fat and build
maximum muscle in the shortest period of time possible. While it is
definitely possible to both lose fat and start building muscle at the same
time, in my experience, the best results come from concentrating on
one major goal at a time.
Let me put it this way: to lose fat, you need a caloric deficit. To
build muscle, you need a caloric surplus. If you try to do both at
the same time, you may just remain exactly where you are!
So the question before us is - how do we maximize both fat loss
and muscle building, two very much opposing goals, in only 30 days?
It’s simple – we focus on both goals in the same program but not at
the exact same time!
By alternating rapidly back and forth between reduced-calorie fat
loss training and higher-calorie mass-oriented training, you can not
only accomplish both goals at the same time, you can actually use
the two opposing goals to feed on each other and send your results
through the roof!
To illustrate my point, remember how quickly you gain weight when
coming off a strict diet? Remember how quickly you lose weight when
you start to diet and you haven’t been careful about what you’ve
been eating? That’s your body rapidly adapting to a stress. One of
the most powerful features of this switching back and forth is in
the change itself - your body changes far quicker when you give it a
powerful reason.
What is the result of this switching back and forth? Extremely rapid
fat loss and extremely rapid muscle gain.
To maximize the effects of this switching, you must tailor your
training, diet and supplementation towards your specific goal during
that particular time. Proper manipulation of these factors will
greatly enhance the body’s hormonal response to this program, which
is the real key to maximizing your results.
For five days, we will target everything about your training and
nutrition towards fat loss.
You will reduce your caloric intake below maintenance levels to
promote fat burning.
You will reduce the rest periods between sets in your weight
training to increase the intensity of the workload and boost the
metabolism.
You will increase your training volume, performing more sets for
each bodypart.
You will not push your body to muscular failure – pushing to failure
can be too stressful to the muscles when on a reduced-calorie diet.
Stop one rep short of this point.
You will include cardio training, preferably High Intensity Interval
Training for best results, to burn calories and further boost your
metabolism.
You will NOT take creatine during this time (I’ll explain why
below).
It is best to follow a low-carb diet during this time for maximum
effectiveness. Eating this way will be especially powerful when you
switch to the next phase of the program.
After five days, your metabolism will be just starting to get used
to the training and nutritional program you’re following. Now we’ll
throw it a curveball and change everything!
For the next five days, you will be focusing your training,
nutrition and supplementation completely on muscle building.
You will increase your caloric and protein intake to promote gains
in muscle mass.
You will increase your rest periods in between sets to allow for
more recovery and increased strength in your sets.
You will decrease your training volume, doing fewer sets but with
greater intensity. This is the time to really push your muscles to
the edge! You’re feeding them now, so don’t be shy about training
them hard.
You will eliminate all cardio training in order to maximize muscle
gain. Cardio training can burn calories that should be used for the
muscle building process.
You will load creatine for the first three days of the muscle-gain
phase. This will take advantage of and greatly enhance the flood of
water and nutrients into the muscles.
You will NOT follow a low-carb diet during this time. We want lots
of carbs to provide energy and promote insulin release (the body’s
primary storage hormone). This insulin release will help shuttle
protein and other nutrients into the muscles to help with building.
The body’s hormonal response to this huge change in training,
nutrition and supplementation is tremendous. Sensing a feast after a
famine, it will greedily take in all the nutrients it can and store
them in the form of glycogen (for carbs), muscle mass (for protein)
and fat (to some extent). Since you will only be doing this phase
for 5 days, however, fat gains will be minimal so don’t be shy to
eat!
It is important to note that you should eat a lot but you should eat
clean – loading up on junk food will not give you the best results.
You’ve got to provide your body with quality materials to rebuild
with or you may not gain as much muscle and you may add too much
fat.
After five days of this training, your metabolism will be cranking
along, happily building muscle. Now we’ll pull the rug out and go
right back into fat-loss training for five days. Since your body is
used to getting more food and your metabolism is still moving fast,
switching to fat-loss training at this time will immediately result
in your body burning far more fat than if you were using a
conventional fat loss program.
In 30 days, you will complete three rounds of this rapid-adaptation
training. As you will soon experience, this switching back and forth
between a short, targeted fat loss program and a short, targeted
muscle-building program can have a tremendous and rapid impact on
bodyfat and muscle mass levels.
What does this mean for you? It means you can lose fat faster and
build muscle faster, taking FULL advantage of your body’s natural
reaction and rapid adaptation to massive change.
Think this
program sounds good? You ain’t seen nothing yet...
This particular program is just a taste of what you’ll find in
the full All-Star Trainers e-Book from AtoZFitness. In
addition to a detailed explanation of how to perform my
program, including a day-by-day guide and set-by-set workouts
to follow, you’ll also get the rapid fat-loss and
all natural muscle building secrets of 11 of the most knowledgeable and
respected trainers in the world, including Tom Venuto, Pete
Sisco, David Grisaffi, Jeremy Markum, Phil Campbell,
Christopher V. Guerriero and many others!
The next 30 days are going to pass by whether you get this
information or not. You could stick to your conventional
programs and get slow (if any) results. How would you like to
make these next 30 days the most productive of your entire
training & muscle building career?!
Click
here to learn more about what the All-Star Trainers e-Book can
do for you, whether you want to start building more muscle or
burning more body fat!!
All the best,
Lewis
www.allstarsecrets.com
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