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At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each training program depending on your training frequency. Typically people will get better results with higher training frequency especially if they are past the beginner training phase. However you can still get good results even if you are restricted to just three training sessions each week as long as you diet and supplement properly.
Click on the link to the training program that best suits your training frequency!
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If you ever want to get any credit for your muscle mass you are going to have to be lean. When we talk lean for most people it means single digit body fat percentage although some people will look quite lean at 12% it is less common. The reason why most people don’t ever succeed in reaching their low body fat goals is because they can’t make up their mind whether they are going to bulk or cut. When starting a fat loss program you have to accept that you are not going to be adding any strength or size to your physique you are simply going to have to maintain your muscle mass. However that being said you will find that if you go about your fat loss the right way you will get everyone thinking that you are bigger than ever when really it is just the illusion created by having a low body fat percentage.
For some reason most people seem to think that if they want to get big then they should lift heavy weights low reps but when you want to lose weight and cut then lift light weights and high reps. You can be assured that if you lift light weights you will be a light weight. Obviously when you are cutting your goal is to try and maintain as much muscle mass as possible. If you start lifting lighter weights when you are at a calorie deficit then you will lose your strength very quickly and when you are doing bodybuilding naturally, strength = size. It is true that you could potentially burn more calories by doing a high rep training session but that’s what cardio and diet are for. If you choose to lose fat by doing high reps in the gym you will being losing muscle and fat and once you have lost the weight that you wanted you will be very disappointed with the way that you look.
If you are able to be consistent with your diet and weights training then you don’t even need to do any cardio to hit 7-8% body fat. Furthermore any sport that you are doing is most likely more intense than the average gym cardio session anyway. However if you must do cardio then do it sparingly. Never exchange a weights session for a cardio session because weights sessions elevate your metabolic rate for up to 72 hours and can end up burning just as much or more calories than a cardio session. Also you will want to keep at least 12 hours between a cardio session and a weights session. Cardio training will compete with your muscles demand for repair and recovery and consequently when at a calorie deficit cardio can burn your gains up very quickly if you don’t leave enough space between cardio and weights training. If you must combine weights and cardio then make sure to do your cardio training after your weights.
Long drawn out cardio session on the treadmill or bike at a medium intensity can be very detrimental to muscle mass. The best kind of cardio for fat loss is high intensity cardio (HIT), which is typically done in a maximum of 10-12 mins. Usually the best way to do it is to jump on a stationary bike and do 1 min slow and then 1 min as fast as possible then back to 1 min slow and so on until you get to about 10 mins. Cardio training like this releases testosterone and can actually help muscle growth. The other option is simply walking, which is good because it places very minimal stress on the body meaning that it won’t have any negative impact on your muscle mass.
You have heard it said before that diet is more important that training when it comes to body transformation. This is even more true when it comes to cutting. In order to get the best results and reach your goals make sure that you get yourself a good fat loss diet plan and stick to it. Even if you aren’t always able to be consistent with your training session, as long as you are eating properly you will still be happy with your results.