4 Exercises to Build Bigger Muscles and Burn Fat...

4 Exercises than will help you build the body you want.

Do you want to know which exercises will help you build muscle and burn fat faster than any others?

If you are ignoring these 4 exercises then chances are you could be stopping your body from building lean muscle faster than you ever have before. So read on to find out which exercises you shouldn’t leave out of your training program.

Before we get started and look at the 4 exercises in question. Let me ask you a simple question… Why are some exercises more effective than others?

Well…

As a London Personal trainer in I see so many people wasting their time with exercises that may look fancy and cool but don’t really get the job done. What I mean by this is that when we are training for any particular goal whether it be fat loss or strength/muscle gain we need to select exercises that recruit as many muscle fibers as possible.

Why?

When we perform an exercise involving a large amount of muscle fibers we are challenging our body to increase its workload as the exercise requires more effort. The result of this is increased calorie expenditure and muscle growth compared to single joint exercises that only work one or two smaller muscles.

So which 4 exercises will help your burn more calories and increase muscle size more than most others. Well here is my list below. So if you want to build a better physique you need to get reading and then get doing!

1. The Squat

Do you skip leg day? I hope not because you are making a big mistake.

The squat is often heralded as the king of exercises and for good reason. The squat is associated with working the whole body not just the legs, which means it recruits a huge amount of muscle to perform the exercise effectively. As we know the more muscle we have the more calories we will burn.

So keep the squat in your program if you want to see a huge boost in metabolism and increased size in muscle that will simply burn that fat away.

2. The Deadlift

So the question here is which muscle groups DOESN’T the deadlift engage?

It is another huge exercise that incorporates multi-joint and muscle actions. The deadlift is considered by many to be on a par with the squat or by some superior.

Muscle groups engaged include the lower back, legs, glutes , shoulers, arms and core.

Since all of the major muscle groups are involved the energy expenditure associated with deadlifting is going to be huge. Think of being able to perform just one movement that forces you to activate nearly every muscle in the body well this is it.

Another great benefit of the deadlift is it allows us to lift pretty heavy weights because of the position we are able to take to perform the movement. As we know lifting heavy weights is shown by research to be the number one factor in boosting our metabolism that allows us to build muscle and burn fat for hours after our workout.

Didn’t you know you could burn fat for 72 hours after your workout? Find out how by clicking here.

The Bottom Line:

If you are looking to gain lean muscle in both your upper and lower body you can’t go wrong with the deadlift.

3. The Bench Press

How much can you bench?

A typical phrase that you hear around most gyms but why?

The bench press is one of the main compound exercises that most people who go to the gym will have performed at some point. Heck for some people it’s the only exercise they do! Yes you know… The people who only workout their chest!

So when international chest day comes round (Usually on a Monday for most) the bench press needs to be included in your routine and here’s why.

The bench press may be considered as a chest exercise but this shouldn’t be all. It is one of the few exercises that engages nearly every muscle in the upper body. Yes that’s right we are talking shoulders, traps, triceps, rhomboids, forearms.

What happens when you exercise all of these muscles at once?

Exactly the same outcome as the deadlift and squat.

Your body is forced to recruit and switch on more muscle fibers to perform the action. This in turn allows you to push a lot of weight, which is once again related to the body’s ability to burn more fat and build more muscle.

Bottom Line:

This should be a staple exercises in everyone’s routine.

4. The Standing Barbell / Military Press

To complete the fantastic four is the number one shoulder exercise… The military press!

Once again onlookers may think you are just working your shoulders but there’s much more to this exercise than that.

How do you think your body is being supported?

Performing this exercise requires complete contraction of your core and legs to act as fixators to help you perform the exercise properly. Alongside this the upper body muscles that are engaged include triceps, upper chest and back.

No wonder this is considered to be one of the main compound weight lifting moves.

Working all of the muscles above has many benefits as it allows us to build great upper body size and strength, which will then have a big impact on how we perform other exercises like the bench press.

Performing the military press will help you increase the weight you lift when bench pressing.

So if you are looking for an exercise to give you a whole body workout… The military press is a great choice!

How often should you perform these 4 exercises?

At least one time per week. In an ideal world and to get maximum benefits from our training we should be aiming for 5 strength training workouts and 3 HIIT sessions every 7 days.

This allows us to give the correct attention to each muscle group. However not everybody’s lifestyles allow for this frequency.

If this is the case then ensuring that you include the above four exercises into your gym workout going forward should not be overlooked if you want to promote maximum fat loss and muscle gain.

Do you know how to deadlift properly? Check out some of my online training and online coaching plans to learn how to squat and deadlift with the right technique by clicking here.

Until next Time

EJP

The Best Pre and Post Workout Meals for Fat Loss and Muscle Gain

My Top 3 Meals to Eat before and After Workout to Gain Muscle and Lose fat.

A big question for a lot of us is what to eat before our workout or should we just wait until after we finish?

A more important question for you all though is wouldn’t you like to know 5 foods that you can eat before and after you exercise that will help you build muscle and lose fat quicker?

Do you want to feel full of energy in your workout and recover a lot quicker after you finish so you can continue to train each week without experiencing any muscle soreness?

Did you know that if you don’t get this part of your training right then you could be wasting a lot of time. Therefore you need to read this article to learn 5 foods that can help you get fitter, stronger and leaner.

If you had read my previous blog post about pre and post workout nutrition then you will know the importance of both carbohydrates and protein before and after your workout and how much of each you need to consume so this post might be seen as a continuation of how to reach the correct amounts.

Did you miss that one?

If you want to know exactly how much carbohydrates and protein you need to get strong and lean then you can read that post first by clicking here.

So lets jump in by looking at 5 foods or meals that you could eat prior to performing a workout.

One thing that’s important to note here is that we will all be different in our ability to metabolize the food that we can consume meaning different people may need to eat at different times.

But one thing will remain the same. We all need readily available energy to perform at our best during a workout. Do you ever go into a workout feeling tired and lethargic?

Then you aren’t eating the right foods at the right times. Many of us need to eat at least 1-2 hours before our workout because we feel we need the time to digest the food properly. But is this right? Yes and no.

Here’s why…

Lets say that you had eaten a meal around 1-2 hours before you workout and this meal provided you with at least 20g and upwards of protein and around 1g of Carbohydrate for every 1kg of your body weight. This meal should provide you with adequate energy to perform effectively. But how can you take this to next level and train even harder?

By eating closer to the start of your workout of course! This doesn’t mean you need to eat a big heavy meal that is going to make you feel full. This is where we need to carefully select the correct foods that provide you with instant energy ready to push you through the workout and perform at your best. So we are in search of fast digesting carbohydrates and protein.

Consume these fast digesting proteins and carbs somewhere around 30 – 60 minutes before you workout for best results.

So what foods should you be looking at for fast digesting proteins and carbohydrates? Well here are my top 3 foods/meals to eat 30 – 60 minutes before your workout:

11.    White Bagel with 6 egg whites (Scrambled)

Protein – 21.6g

Carbohydrates – 42.7g

Both of these food sources can be digested very quickly making them perfect to fit into that 30 minute window if it is whole foods that you want to consume.

22.    Whey Protein Isolate (Gold Standards Whey) and Dextrose (My Protein)

Protein – 24g (1 scoop)

Carbohydrates - 28g

Probably a lot easier to consume (and prepare) if you want to go in this direction of having a shake as your pre-workout meal.

Not only is whey protein isolate the fastest digesting protein available but when combined with a supplement like dextrose, which is essentially a sugar. This causes an insulin spike, which provides us with instant energy as well as helping deliver the protein to the muscle cell at a much quicker speed.

33.    150g Chicken Breast & ½ Cup White Rice

Protein – 33g

Carbohydrates – 26g

Another great option if you prefer whole foods rather than a supplement. We all know that chicken is a great source of lean protein and white rice is a high glycemic food meaning it is also digested very quickly providing you with fuel for the workout ahead. Aim for something like this about 60 minutes before training.

Any other tips?

Another great option 30 minutes before you train is a banana! Full of natural sugars that will boost your glycogen stores and give you the energy kick you are looking for.

So how about post workout?

I’m sure some of you will have heard about there being this ‘magic window’ where you must consume your post workout nutrition in a certain time frame. Well is this true?

Sort of… Research shows that when you consume a post workout meal combining foods high in protein and high in simple carbohydrates immediately after training you are more likely to build muscle more effectively.

This is because once again you need something that can be digested as quickly as possible. Due to the fact our muscle glycogen stores are completely depleted during an intense workout and in order to kick-start muscle repair and growth we need to spike our insulin and blood sugar levels so that the essential nutrients our body needs can be transported in to the muscles.

When does this magic window end?

Although you will benefit more by consuming your post workout nutrition immediately research shows anything up to 2 hours is sufficient.

Do you want to know exactly how much fast digesting simple sugars and protein you need? Then take a read of my previous blog on pre and post workout nutrition by clicking here.

So now that we know the types of food that we need to consume. What are the best post workout meals? Here is my Top 3: -

11.  Whey Protein Isolate (Gold Standard Whey) and Dextrose (My Protein).

Protein – 24g (1 scoop)

Carbohydrates - 28g

Why is this my number one choice? Now that we know after our workout speed is everything. This combination ticks all the boxes. Simply for ease of preparation, transportation and delivery of the vital nutrients into the muscle cells.

Hence the simple sugar in the form of dextrose is vital! But why is this better than sugar we get from fruit?

Sugar is found in fruit in the form of fructose the breakdown of this by the body in the liver takes much longer so there is a slight delay in that insulin spike we are looking for.

22.  ½ - 1 Cup Mashed Sweet Potatoes and 1 Tin of Tuna with Salad.

Protein – 31g

Carbohydrates – 29-58g

Fast becoming a favourite food in most households. Sweet potato is a great post workout choice. Although it is not as high on the glycemic index compared to options such as white potatoes it will still help to restore glycogen levels and give you that insulin spike without the higher fat content that you might get from regular mashed potatoes. Combine it with tuna and you have your high protein serving post workout meal that is also easy to pack and transport.

33. Chicken Breast (150g) in 1 / 2 Tortilla Wraps with Salad.

Protein – 33g

Carbohydrates – 30-60g

Easy to make and easy to carry! Another whole food source of fast digesting carbohydrates to restore glycogen stores (the tortilla wrap of course) as well as shuttle the protein from the chicken into the muscle cells to help aid recovery and keep us anabolic. Why is this a good option? It tastes good too!

Are these the only foods you can eat pre and post workout?

The most important lesson to take is that our pre and post workout meals should be our most important meals of our day. Providing us with the fuel and energy to train for maximum results and recover and restore muscle glycogen levels as quick as possible after training.

As a London personal trainer I know how essential it is to have easily accessible foods with you to take on the go at all times.

Do you want a full weeks worth of pre and post workout nutrition?

Then why don’t you get a your own meal plan designed by me. Just click here.

Now you know exactly what to eat and when.

Until next time…

EJP

How To Burn More Fat for 72 Hours After your Exercise

What is the after-Burn effect and can you really burn calories for up to 72-hours after your workout?

Have you ever wondered how to get your body fat super low? Or do you want to reveal some muscle definition that has never been visible before? Then creating the after-burn effect is going to be something you need to get from your training.

Imagine being able to increase your calorie expenditure without having to do anything else after you finish working out giving your metabolism a huge boost. Well studies have shown that based on the type of training we do we can achieve this and this is commonly know in the fitness world as the ‘After-Burn’ effect.

The question is… Are you doing the correct type of training to create this so called ‘afterburn’ effect? In this article you are going to find this out so read on to see if you are training correctly.

First things first lets look at what the after-burn effect actually is and how it works. The technical term given to this process is called ‘excess post-exercise oxygen consumption’ (EPOC). This might give you a little clue as to what it involves!

After we finish exercising Oxygen is required in greater amounts to help with recovery and allow our bodies to return to a normal/resting state.

Some of these processes include:

-       Replenishment of Oxygen stores

-       ATP re-Synthesis

-       Creatine re-synthesis

-       Lactic Acid Removal

The list also goes on.

In order for the body to carry out these processes oxygen is required and it requires energy to increase oxygen consumption and therefore we are burning more calories above what we would at rest.

So in a nutshell this is the ‘After-burn’ effect.

How long does this process last? Research and studies carried out show that this can last anywhere from 10 – 72 hours after you finish your workout!

But here’s the thing… This isn’t going to happen from every workout you do. It is all going to boil down to the intensity and type of training you do. So let’s see how many extra calories you could be burning each week.

Which type of training provides a better ‘after-burn’ effect… Cardio or Weight Lifting?

Looking at cardio first, the route to go down here is of course High Intensity Interval Training (HIIT). The only reason you should perform cardio for long durations at a continuous speed is if you are training for a marathon for example.

HIIT is also so consistent with speeding up fat loss and preserving/building our muscle and strength so this should be your go-to for cardio.

But how effective is HIIT in creating an afterburn effect?

The benefit of HIIT workouts is that we are going to be able to perform several of them a week alongside our weight lifting program and they allow us to improve our bodies ability to use oxygen for energy (VO2 Max).

However to be considered anywhere near worthwhile it is recommended that you perform at least 3 – 5 HIIT sessions a week lasting around 20-25 minutes per session. By doing this you can expect to burn around an extra 400 Kcals alone.

Which type of HIIT training is most effective then?

One of the most effective methods of HIIT training that can be used for creating an afterburn effect is Tabata Training. Here’s why…

Tabata training involves 20 second interval bursts of all out maximum intensity followed by a 10 second rest period, which is then repeated 8 times making each round of Tabata 4 minutes. It will generally involve large compound movements such as sprints, jump squats, plyometric press-ups.

Since the interval period is only 20 seconds this allows us to reach and train at maximum effort and in order to continue to burn calories after our workout studies show our metabolic rate needs to be at an extremely high level making Tabata an excellent option for these reasons.

So how does Weight Lifting compare?

Once again the point to consider here is the intensity and type of weight lifting workout you do.

Do you lift at 85% or above of your 1 rep max for most exercises?

Because if not then you’re unlikely to be making any significant post workout calorie expenditure.

This was found with research that compared people who trained with lighter weights (around 45-65% of their 1 rep max) against those who trained with 85% of their 1 rep max.

The research showed that people who focused more on heavy lifting burned hundreds more calories post work out than people who trained with lighter weights.

So you do the math! What type of weight lifting is going to be better suited to burning fat away?

Of course when you lift heavier you will perform less repetitions usually in the 3 – 5 rep range.

Is lifting at 85% of your 1 rep max suitable for women though? A lot of women get concerned about lifting heavy weights in case they get bulky. Well here’s the truth…

Of course women can train with heavy weights. If you are after that toned look then as long as you place yourself in a calorie deficit and eat the correct foods then you will burn the fat away and reveal a toned look that you are after.

If you need help working out how to place yourself in a calorie deficit then my personalized nutrition plan will get you on track by clicking here.

So is the After-burn effect really such an important part of fat loss or is it just a myth?

Truth be told the majority of calories you are going to burn will come directly from the workout itself and also from building extra muscle that will help increase your calorie expenditure.

However if you get it right as mentioned above the after-burn effect can certainly assist you in your fat loss goals. In order for EPOC to burn something meaningful such as an extra 1000-1500 Kcals a week from this process alone then you will need to be hitting in between 3-5 sessions of both HIIT and Heavy weightlifting.

So the bottom line is. Combine the two and you could watch the weight fall off and get that toned physique you are working hard for.

If you need any help structuring a combined exercise program that will help you achieve this then my online training programs could be perfect for you so just click here.

Until next time…

E