IRON MAN E-Zine: Issue #425:
Less Fat, More Muscle, New Abs
TRY THIS AT YOUR NEXT WORKOUT
Less Fat, More Muscle, New Abs
Q: I’m 45 and have been lifting on and off for about 10 years. I’ve always had a layer of fat, but just figured it was thick skin. I got the Size Surge e-book and decided to get serious. I’m just starting phase 2, but I already look bigger and leaner, beginning to see abs for the first time. I don’t do any cardio at the moment. My bodyweight is actually the same as when I started, but it looks like I’ve lost fat. Is that normal? Will I continue to get bigger and leaner on phase 2?
A: Yes. In fact, your results should get even better if you keep eating the way you’re eating–controlled. Getting leaner on the Size Surge program isn’t abnormal; however, most trainees use it as a muscle-bulk-building itinerary so they don’t really control calories. It’s all about a surplus, as getting BIG is the name of the game.
That was Jonathan’s mind-set when he gained 20 pounds of muscle in 10 weeks with it, although his pics show that his abs began to appear by the end too–which may have been a function of his eating AND the training program, as we’ll explain [his before and after photos and strength stats are at www.SizeSurgeWorkout.com].
If you get enough protein spread over six smaller meals a day, cut out junk food most of the time and keep your daily calorie intake in check–near maintenance–you will lose fat as you pack on muscle with the Size Surge workouts or any basic muscle-building program. Plus, as you get more muscular, your metabolism speeds up and you burn more calories, even at rest….
However, you can’t judge your results by bodyweight. If you gain muscle and lose fat, your weight may stay about the same–but you’ll look BIGGER and better (LEANER). Check out these photos of Jonathan–his bodyweight was about the same in both, yet he’s leaner and more muscular in the second photo…
Something else to consider, especially because you’re middle-aged, is that your testosterone levels may have been low before you started the Size Surge program. Once you began the workouts, using a number of big exercises in a specific sequence at each workout increased your T levels. Why is that significant?
In recent studies testosterone-deficient men were provided supplemental testosterone, and the result was a region-specific decrease in visceral fat in the abdominal area. And less belly fat means ab muscles can begin to surface! In one study the testosterone-supplemented group had a whopping 34 percent turnover of triglycerides in abdominal fat. [J Clin Edocrinol Metab. 80(1):239-43. 1995.]
The lesson for anyone trying to get bigger AND leaner is that increasing testosterone will melt fat, get your abs sharper and build muscle size. That’s why so many bodybuilders take steroids–synthetic testosterone. But you don’t have to use; as you proved, elevating your T levels via the compound exercises as they are grouped in the Size Surge program get it done! Training many muscle groups with only a few sets of the big moves at each one-hour workout works!
What about phase 2? It’s compound-exercise dominant as well, PLUS you get a new muscle-size jolt with stretch overload and tension/occlusion. Both of those have tremendous fat-burning and muscle-building benefits, like growth hormone release as explained in the SS e-book, so your results should skyrocket! That’s what happened to Jonathan; then again, he was in his mid-20s during the 10-week Size Surge experiment…
You’re in your 40s, so you may want to try doing the second set of some of the compound, or midrange, exercises in negative-accentuated style–that is 1.5 seconds up and six seconds down on every rep. That will give you a bigger fat-to-muscle kick by increasing microtrauma in muscle tissue. That’s been shown to jack up the metabolism and turn up the fat-burning heat during the repair process–even when you’re sleeping!…
In other words, you burn more fat even at rest so you’ll look your muscular best after your Size Surge success.
Till next time, train hard–and smart–for BIG results.
[Note: For more on NA training and other fat-loss workout strategies and training programs, see The Ultimate Fat-to-Muscle Workout e-book, also available as part of the Triple-Shredded Combo Offer that includes a diet and nutrition guide and an efficient-ab-training e-book.]
—Steve Holman and Jonathan Lawson
NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.
Triple-Shred Discount Fat-Loss Offer: Get our diet-and fat-loss e-book, X-treme Lean, together with The Fat-to-Muscle Workout and X-traordinary Abs e-books at a special limited-time low price. Click the Triple-Shredded Combo Offer and get on the rocketship to ripped today.
X-traordinary Mass-Workout Offer: You can get all 3 of our latest best-selling e-books–The X-traordinary X-Rep Workout, The Ultimate Power-Density Mass Workout and The Ultimate 10×10 Mass Workout–at a limited-time discount price. Those contain all the workouts in our 3-Way Mass Plan, which is 1) Basic X-traordinary X-Rep Workout for two weeks, 2) the Basic Power-Density Mass Workout for two weeks, 3) a downshift week (stopping all work sets before failure), 4) the Heavy/Light 10×10 Mass Workout for 4 weeks. Click the covers below for more info.
Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.
To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.
Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at
http://www.ironmanmagazine.com and click on FREE Training Newsletter.
*We DO NOT sell any subscriber e-mail addresses.
All Content (c) Copyright 2010 IRON MAN Magazine
All Rights Reserved