Fit and Youthful Life

Guest Author: Jeff Kalhoon


If you are finding it difficult to get the body you desire by doing cardio alone, you might want to look at beginning a weight lifting muscle building routine. You can actually improve your body’s fat burning ability and add muscle mass by starting an effective weight lifting program. Let’s look at why adding lean muscle mass is so important and sought after.

Why Lean Muscle Mass Is Crucial

The desire for men wanting to add muscle mass is well known.  A great looking physique with big shoulders and big arms is desired by most men and admired by women. Unfortunately, most women avoid adding muscle mass, fearing that it will make them appear bulky or huge. This is utterly not the case. Adding lean muscle makes women look toned, sculpted, and lean. Instead of thinking about looking like a female bodybuilder, you should picture the body of an athlete or fitness model.

It is possible to add roughly one pound of muscle per week to your body. Because muscle burns more calories than fat, adding this one pound means that you will burn approximately 50 extra calories a day just while resting. It’s a shock to most to discover that while sleeping or resting your body actually burns calories. The amount of lean muscle mass on your body plays a huge factor in the amount of calories that you burn. Over the course of a few months you can see how this can truly add together.

You’ll Look And Feel Wonderful

In addition to increasing your fat burning power and your appearance, a weight lifting muscle building routine makes you feel good!

You’ll be in a brighter mood and have a more positive outlook on life in addition to the increase in energy and strength. This effect also grows over time. You’ll have increased motivation and more amazing and quicker results based on the amount of effort you put in.

Imagine feeling fantastic every singe day both mentally and physically! This is possible for anyone to accomplish and is the ultimate goal.



You Can Do it!

You can be on the route to a new body both physically and mentally by starting a weight lifting muscle building plan. I invite you to give a weight lifting routine a shot if you are not happy with your current exercise and cardio plan. I guarantee that if you stick with it you’ll not only feel great, but will look better than you ever have before.

Guest Author: Rando Meresmaa


If you want to lose fat with only diets and without any aerobic or weight training then you are destined to fail. Going on a strict diet will almost certainly make you lose lean body mass. Weight training is the only way to keep your lean body mass whilst dieting for fat loss. Keeping your lean body mass is very important because the more muscle you have the more calories you burn at rest.

Most people often have only pieces of a puzzle and that is why they never lose fat permanently. To lose fat permanently you need the right nutrition, cardio training, weight training and motivation. If you leave out one or the other then losing fat is very difficult. The effects of these four disciplines put together are far greater than the sum of their parts. That is called “synergism.” Synergism means that 1 + 1 + 1 + 1 might not equal four, it might equal 10, 50 or 250. And weight training is one of these very important factors.

Weight training has a huge impact on fat loss. It is not only building muscle or increasing strength. Weight training increases your lean body mass (LBM). The faster your LBM is the faster your metabolic rate is and the faster your metabolic rate is the more calories you burn at rest. The more muscle you have the faster your basal metabolic rate (BMR) is.

Example:

BMR (men and women) = 370 + (21.6 X lean mass in kg)

If someone weighs 75 kg and has 20% bodyfat then the lean body mass (LBM) is 60 kg.

BMR= 370+(21.6×60)

BMR= 1 666 calories

But if he had 10% bodyfat and also weighed 75 kg, then his LBM would be 67.5 kg. If you do the same calculation again then now he would burn 1828 calories. That is an extra 162 calories a day. There are 3500 calories in a pound of stored body fat. 3500 divided by the extra 162 calories would be 21.6. That would be an extra 1 pound of fat lost after every 22 days. If you previously had any doubts if weight training burns fat then now you know.