How To Build Muscle And Lose Fat Fast 8Step QuickStart Guide
Hey guys, Sean Nalewanyj here of SeanNal and BodyTransformationTruth and in today's tutorial I want to provide for all of the beginnersout there, my 8 Step Quick Start Muscle Building and Fat Loss Guide. Now I receive a lot ofemails and Facebook messages and YouTube questions every single day from guys and girls all aroundthe world looking to build muscle, lose fat and get into their best shape. Some questionsare very specific and can be answered in just a few sentences or less, while others aremuch broader and would require a full article or tutorial for me to properly address. Now themost common inquiries that I receive are from those who are just starting out and they simplyneed to be pointed in the right direction.
They're either looking to bulk up and gainmuscle, or lean down and lose fat, and they just need some solid, reliable steps to followto get on the right path towards their goal. So there's of course no way for me to coverall of this in a few sentences or less and that's why I decided to create this 8 stepquick start guide. And this guide will outline the most basic foundational principles thatyou need to know when it comes to effective natural muscle gain and fat loss. Now I willsay up front that if you are looking for a complete stepbystep guide that covers absolutelyeverything you need to know in detail, along with concrete workout routines, meal plansand supplement plans then you should definitely
go ahead and check out my fully structuredquot;Body Transformation Blueprintquot; program which I will link in the description box below.That said, if you just want to get the major foundational principles down and put togethera good starting approach that will help you begin seeing results right away, then justfollow these 8 simple steps. Step number 1 is to select your primary goal. Regardlessof what you may have read elsewhere, in most cases, it's just not realistic that you'regoing to build a significant amount of muscle and lose a significant amount of fat at thesame time. It can be done in some cases due to extremely good genetics or quot;extracurricularquot;supplementation, but it is rare. So to start
off, choose your primary goal, whether it'sto bulk up and build muscle or to lean down and lose fat and once you've reached a levelin either direction that you're happy with, you can then go ahead and change goals ifdesired. Step number 2 is to determine your daily calorie needs. If your goal is to buildmuscle while keeping body fat levels under control, stick to a calorie surplus of 15to 20 percent above your maintenance level, and your maintenance level is the number ofcalories that you require daily in order to maintain your current weight, and this willprovide your body with the excess energy that is needed in order to synthesize new muscletissue. If your goal is to lose fat while
maintaining lean muscle, then go with a caloriedeficit of 15 to 20 percent below your maintenance level, and this will force your body to burnup its excess fat stores in order to obtain a source of energy. Your overall daily calorieintake is the most foundational principle of your entire diet. Without a calorie surplus,you quite simply are not going to build any significant muscle, and without a caloriedeficit you aren't going to lose any significant body fat. You can use my free macronutrientcalculator, which I'll link in the description box below, to determine your individual dailycalorie needs based on your primary goal, your age, your height, your weight and youractivity level. Step number 3 is to determine
your daily macronutrient needs. So your dailycalorie intake is going to determine whether you gain weight or lose weight, and your macronutrientintake, which is your total daily grams of protein, carbs and fats, that's going to influence,excuse me, what type of body weight is gained or lost, whether it be muscle or fat. Proteinscontain 4 calories per gram, fats contain 9 calories per gram and carbohydrates contain4 calories per gram and my general recommendation to optimize body composition is as follows.Protein at 1 gram per pound of body weight daily, fats at 25 to 30 percent of total caloriesfor muscle growth and 15 to 20 percent of total calories for fat loss, and carbohydratesat whatever calories are left over after your
10 Minute Home Fat Burning Workout NO EQUIPMENT KILLER
What's up guysé Jeff Cavaliere, ATHLEANX.COM. If you're looking for a fatburning workout,the length of the workout is simply not a requirement to make it a good workout. As a matter of fact, as I'm going to showyou here today the most important thing is that you're getting your body working hardfrom the first second until the last. And in this case, we'll have you working hardfor 10 minutes only. So, the cool thing about a 10minute workout is you can see the finishline before you even start. That makes it all that much more motivatingfor you to actually get down on the floor
and do this. The second thing that makes this even betteris that you can do this right here in a little bit of open space with no equipment at all. Ignore all the stuff against the wall, guys.All you're going to be able to concentrate on is that floor because you're going to bestaring face down on it quite a few times. We have here on tap escalating difficultylevels of Burpees. That's all you've got to do. Twelve (12) reps within 1 minute. If you can complete all 12 reps of the increasinglycomplex version of the Burpee, then congratulations,
you've made it to the next round. If you can make it all the way through 10rounds then you've done your job and you've had a helluvan accomplishment because thisis no easy task. Guys, as I say all the time, you can eitherwork out hard or you can work out long. We're going to choose to work out hard here, butwe are going to help you burn fat in the process. I guarantee it. So, with that being said,I'm going to take you through my version of this. You'll be able to watch every versionof the Burpee. I'll name it down below as terribly as I alwaysdo, but the key thing is you watch how I do
it. And see if you can do 12 of those each minuteon the minute escalating up to a 10 minute total if possible. Let's give it a shot. SQUAT THRUSTS SQUAT THRUST JAX BURPEES SQUAT THRUST SQUAT BURPEES CLASSIC CHEST TO GROUND BURPEES SINGLE LEG MOUNTAIN CLIMBER BURPEES
SIDE KICKTHROUGH BURPEES CHOP AND HOP SINGLE LEG BURPEES ANGRY MULE BURPEES TRIPLE SKYFALLS 1 ARM GET UP BURPEES So there you have it guys. One 10 Minute Workoutthat you can do anywhere. There's no excuses. This is bodyweight only and you can do thisworkout any time you're looking for that quick kick in the ass.
Now, we have a daily kick in the ass for youif you're looking for a completely bodyweight program only. The ATHLEAN XERO Program. We say it all thetime. No Bands. No Bars. No Bench. No Bull. Literally nothing, nothing, not even a PullUp Bar to work your entire body and build muscle while doing it. And most of those bodyweight workouts, guys,they're nothing more than glorified aerobics workouts. They're going to get you to lose some weight,but you're certainly not going to build any