Muscle Building Plot

If you have been thinking about weight training, you need to separate bodybuilding facts from fiction.

1. 12 Repetitions are a must do
Not really. Most weight training programs extol 12 repetitions as a hard and quick rule for gaining muscle. The truth is, this approach really denies vital muscle groups of enough tension for effective muscle gain over the life of your training program. High tension, caused by use of heavy weights, provides tension so the muscle group being worked really grows in size. This leads to noticeable gains in strength. Using the 12 rep rule boosts muscle size by generating tension on tissues around muscle fibers. The payoff is greater strength and endurance.

The standard prescription of eight to 12 repetitions provides a balance but only will get you to a level where you can easily handle the weight. At that point, tension is no longer provided. In other words you peak and do not generate greater tension levels necessary for muscle growth and even greater strength and endurance. So, what to do? Muscle Building Plot

The answer for you may be heavier weights and lesser reps. This steps up the level of tension and you get bulky muscles in the process. You may end up looking like Arnold. On the other hand, if you just want to lose some stout and tone your muscles, the key is less weight and more reps. Use just enough weight to feel tension and go for more reps. Listen to your body and adjust the number of reps and the weight to where you get your heart rate elevated but not to the pointing of grunting red-faced.

2. 3 Set rule with the 12 rep rule
Apply this correctly and there’s nothing incorrect with three sets. A set, in case you don’t know, is doing 12 reps 3 times in a row. Each set of 12 reps is one set. And, the number of sets you perform should be based on your goals and not on a hard and quick rule that’s been around for 50 years. Your body is unique. Listen to it. A excellent rule of thumb is, the more repetitions you do on an exercise, the fewer sets you should do, and vice versa. This keeps the tension provided by the total number of repetitions at a manageable level. But, you choose the right amount of tension, not the rules. Muscle Building Plot

3. Three to four exercises per muscle group
Incorrect and a waste of you gym dues. You will spread yourself too thin and not accomplish the tension you need for each muscle group. Instead, focus on parts of the body over several days. In other words, work your upper body one day, your abs the next day, your lower body the next and just wash, rinse, and repeat. This gives muscle groups 24 to 72 hours for repair and rejuvenation. Muscle Building Plot

Once you start a weight loss plot or a new diet you will probably find that for the first two to three weeks your weight loss plot worked quite dramatically, weight was dropping off you as the plot promotion said it would; but then you hit the wall.

This isn’t uncommon as many people find that this will happen every time they start a new weight loss plot; most diets and plans are sold on the premise that you will see quick and emphatic weight loss and this is because ALL diets do have this effect. As the body adjusts to a lower calorie intake it still continues to burn calories at the older higher level; result: weight loss.

Unfortunately, weight loss plans generally have fantastic results in the small term and the reason for this is that your body adjusts to survive on the reduced calorie intake and at that the point the body has adjusted and will stop losing weight.

When you reach this point, it is generally known as the weight loss plateau, the only way to counter this effect is to alter your lifestyle; changes to eating habits and the type of foods you eat on a regular basis and of course, regular exercise.

The scary thing about this weight loss plateau is that many people give up once they reach it and then see that their weight loss plot isn’t helping them lose weight anymore.

The problem is if they go back to how they were eating previously, prior to starting their weight loss plot, they will probably become heavier than they were before they started as their body has to adapt yet again, but this time to a higher calorie intake. This normally means that a rapid weight gain replaces a rapid weight loss.
That is why you need to find a weight loss plot that not only helps you lose weight quickly but also will help you lose weight continuously until your target weight is reached.

Most weight loss plans probably consist of the same types of food eaten daily and possibly the same type of exercise routine. The problem is that our bodies are smart and they naturally go into survival mode by adapting to burn fewer calories in order to make the energy reserves, stored in the body, last longer.
In order to go beyond this point, you must change the way you eat and exercise, a complete lifestyle turnaround.

Here are a couple of methods that will help you go off the weight loss plateau and continue with successful weight reduction.

1. Never lower your calorie intake to a point where the body stops burning calories altogether, it can and will happen. You need to find foodstuffs that you can eat as much of as you like, that will take more calories to digest than they really contain. These are commonly known as ‘negative’ calorie foods. There are weight loss plans that can help you know the use of this type of strategy and you can find out more information by using the links at the end of this article.

2. Exercise: Exercise is vital as is increases your metabolic rate and the higher your metabolic rate the more calories your body will burn hence you lose weight, hardly rocket science, but you would be amazed how many people reckon that all you need to do is diet!

By using these two methods you will continue to lose weight and reach your target weight sooner than you ever thought was possible.

As mentioned there is a weight loss plot that you may want to consider looking at that concentrates on calorie shifting. Calorie shifting fools your metabolism into burning calories that you haven’t eaten and as a result you can delight in rapid PROLONGED weight loss, something I’m sure we would all give serious consideration to. You can find out more about this program by following the links below.

Beat the Weight Loss Plateau with this calorie shifting Weight Loss Plot proven successful track record in continuous weight loss. Find out more at HowMuchShouldIWeighNow.com or AmIFatNow.com.