Fitness Tips

Gain 10 lbs. of Muscle and Burn 10 lbs. of Fat

Finish 2015 stronger and leaner with proven training and nutrition strategies.

By: Dr. Eric Serrano MD and Scott H. Mendelson

Manly Guide to Gain 10 pounds of Muscle and Burn 10 Pounds of Fat*

During the last six weeks of the year people tend to either make great progress or pile on body fat fast. Cooler weather, holidays end of year work schedules are just some of the many excuses use to wipe out months of hard work. There is no in between and no such thing as maintenance. You will either improve your body composition or go completely in the wrong direction. So what will it be?*

You cannot afford to put off success until the new year. This never works and you may find yourself waking up January 1, 2016 with 15 pounds of new body fat and a ton of regret if you do not take appropriate action now.

The first step in the right direction is finding a nutrition strategy that will help you enjoy holiday meals while feeding muscle and starving body fat! The plan is highly advanced – yet simple to execute; which drives the consistency necessary to build life changing metabolic and hormonal momentum. A personalized training and nutrition plan is ideal to properly calibrate programs to fit many individual challenges.

Learn how to use your holiday cheat meals to boost metabolism and muscle growth.*

Teach your body to burn stored fat while sparing protein to build new muscle.*

Consume 3 to 4 meals on weight training days to support muscle growth and learn overnight fasting techniques on all other days to drive fat burning through the roof.*

Improve nutrient partitioning to increase raw material availability for muscle growth.*

Take 6-9 Alpha Omega M3 with holiday meals to keep fat storage hormones in check while interfering with body fat storage at the cellular level.

Take 6-9 Alpha Omega M3 with holiday meals to keep fat storage hormones in check while interfering with body fat storage at the cellular level.*

Cheat meal strategies

Christmas is less than a week away- having the right cheat meal strategies in place will prevent body fat accumulation. Take advantage of all of the great food offerings to spike metabolism and muscle growth by using the correct strategies. Bring on the turkey, mashed potatoes, sweet potato casserole, pies and more. You will want to use cheat meal strategies on Christmas Eve and New Year’s Eve as well. Teach the body to burn fat and build muscle at the same time*

Muscle-growth weight training days

On weight training days you can eat three square meals and an afternoon snack. The meals will focus on a wide variety of high protein organic choices, medium dietary fat and high fiber intake. The snack can be something portable such as raw nuts or organic jerky. Avoid all dairy protein intake such as whey or casein. These substances are highly concentrated and can cause poor reactions over time including bloating, difficulty in improving body composition, low energy, joint pain and more. The meals are designed to be very satisfying and filling to support high energy levels.*

4 GCX10 30 minutes before training will attack visceral and stubborn body while increasing the average weight load and number of muscle building reps achieved with each set.

4 GCX10 30 minutes before training will attack visceral and stubborn body while increasing the average weight load and number of muscle building reps achieved with each set.*

Ramp up metabolism and muscle growth potential

We will position any cheat meals following weight training to take full advantage of the metabolic and hormonal benefits created by advanced arm training. Take the 100% MR and Muscle Synthesis 30 minutes before training and again immediately after to flood the bloodstream with the proprietary blend of raw materials enabling utilization by muscles; encourage growth.*

Macronutrient cycling strategies

Under normal circumstances carbohydrate intake will be focused during the meal following weight training when the body is in the best position to make use of these raw materials. This supports muscle growth while working to increase fat burning hormones. Adding Alpha Omega M3 to the post training meal drives carbohydrate into hungry muscles instead of spilling over into fat cells.*

Fat-burning days

All other days of the week will utilize modified fasting to maximize rates of fat burning. Fasting from the time period following dinner until lunch the next day maximizes the rate of fat burning through several proven pathways. You will eat only lunch and dinner on the fat burning days just like on the KISS fat loss nutrition plan. The meal structures will be the same as the muscle growth days to keep everything very simple. Dr. Serrano scientifically engineered the 100% MR and Muscle Synthesis to enable protection of hard-earned muscle, assist in the increase of utilization of stored fat as fuel, and prevent hunger and improve daily energy levels.*

Improve nutrient efficiency

Modified fasting teaches the body to become much more efficient due to the lower food intake, reduced meal frequency and other factors. A resulting improvement in nutrient partitioning enables the body to prioritize muscle growth by driving more raw materials to working muscles.*

Reduce likelihood of burnout

Alternating the amount of food intake on certain days provides a fresh set of stimuli to the body on a regular basis which prevents your body from plateauing. We have also found this pattern helps prevent the low energy levels that result from any days in a row of reduced food intake. Strive for five high- quality exercise sessions per week.

Five exercise days per week is a solid goal to maximize muscle growth and body fat loss without overtraining. An example schedule would include would be three weight training days, one day of core work combined with interval sprints and one day of a longer interval sprint session. No training session should last more than 50 minutes. Use the other two days of the week for active rest such as completing chores around the house, stretching or sports activities you enjoy.*

Read part 2 of the manly guide toward burning off ten pounds of fat and adding ten pounds of muscle.*