Category Archives: Dieting and Bodyfat Loss

Blogs and Articles about losing Bodyfat

“Do You Know Tabata”

The Muscle Couple talks about dieting and fat burning all the time.

But we’ve never discussed the MOST POWERFUL, FAT BURNING-BODY REDEFINING-PHYSIQUE ALTERING exercise there is?

TABATA INTERVAL TRAINING is the single most effective fat burning form of exercise a Human can perform.  And to top it off, you can do it in less than 15 Minutes every day!

Do This First Thing in the AM on an Empty Stomach 3-4x Per Week and Watch the Fat Melt Off!

Do This First Thing in the AM on an Empty Stomach 3-4x Per Week and Watch the Fat Melt Off!

So what is TABATA?

The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is:

“an interval routine consisting of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.”

The reason the Tabata Protocol is so effective are it’s effects on the CNS in improving both aerobic and anaerobic capacity.  Think of it as a form of Cardio training that improves both endurance and power.  A very rare and difficult feat to achieve.  For the average trainer, having both your Aerobic and Anaerobic system taxed this efficiently in such a short time does wonders for Fat Burning and elevating BMR(Basal Metabolic Rate)long after completion of the exercise.

The key to the Tabata Protocol’s effectiveness appears to be the short rest intervals between sprints. Conventional interval-training guidelines suggest keeping a 1:3 work-rest ratio. That is, your rest periods should last three times as long as the duration of your sprints. But the Tabata Protocol’s work-rest ratio is 2:1, which means your rest periods are only half as long as the time you’re working.

Trust us when we tell you there is nothing more effective in reducing bodyfat and redefining your physique in a shorter amount of time. Both of us have used it in two week increments to get into Contest ready conditioning(Sub 6.5%) from 10-12%.

<NOTE> This type of training is for people with a solid fitness base and not for the faint of heart.  Please consult your doctor or health care practioner before starting anything this challenging

If you think you’ve got what it takes to give this type of cardio training a try, here it is:

  • Perform a five-minute warm-up by Running-Cycling or Elliptical at about 40% of your Max
  • Perform Intervals by either- Running on a track or treadmillStationary bike or an Elliptical trainer
  • Alternate 20 seconds of activity at full effort with 10-second rest periods.
  • Each sprint-rest combo counts as one interval. (Do 4 initially progressing up to 7)
  • After the intense section, do a five-minute cool-down in the same way you warmed up

Try to do four intervals at first, then gradually work your way up to seven.  Repeat the workout three to four days a week. Bam-that’s it.  You are done in less than 15 minutes EOD.  

To maximize your Tabata training here a couple of tips:

  • Do it first thing in the AM on an Empty Stomach 
  • Take a Thermogenic supplement (Fat Burner 15 minutes before)
  • Also take 2gms of L-Carnitine with your Thermogenic

Jay has experimented with breaking up this workout into “2-A-Day Tabata’s” by doing 3 intervals in the morning and 3 at night.  The results weren’t much better than just doing one session EOD.

If you are in decent shape and are looking for quick results and noticeable improvement to your physique, give this program a try right away. 

As always, feel free to ask us questions or let us know how it’s going after a couple of weeks. 

And remember!  This isn’t easy by any stretch of the imagination. It takes willpower and resolve to continue.  Best of Luck!

MIHWCS

Best of the Muscle Couple from the Last 3 Months

The Muscle Couple wants to thank our loyal fans and followers.  

Thanks to Keith at KCDesignz for Our Sick New Logos

Thanks to Keith at KCDesignz for Our Sick New Logos

Our site’s traffic and readership is starting to explode!  We thought we’d call out a couple of our favorite articles from the last 3 months as a quick summary for our new readers.

Remember you can follow our articles on your Blackberry thru Viigo:  <Interests & Lifestyle> – <Health & Fitness>- <Gym Technik-Mobile Fitness>-

You can also find our articles on the fastest growing  mobile fitness tracking website Gym Technik.  

If you use a PDA and aren’t using Gym Technik to record and track your workouts, you should be.  Check into it right away.  It has no peer.

Feel free to check em out in your spare time.

We encourage you to leave comments-suggestions or questions whenever possible.  Please sign up for our RSS feed to be notified in real time when articles post and the blog is updated.

We could not grow and improve our site without your help and feedback. 

We hope everyone has a wonderful weekend.   

Keith Continues to Impress with Our Border Logo!

Keith Continues to Impress with Our Border Logo!

MIHWCS

Topical Fat Burning Solutions that Work

The Muscle Couple has tried a lot of stuff over the years regarding topical fat burning products.  

In our opinion, the #1 Topical Fat Burning Product on the market that we’ve used is Anabolic Fitness’s Yohimburn ES.  

This Product works Great for People with very low bodyfat already

This Product works Great for People with very low bodyfat already

I know the owner of this company personally and also believe 100% their products represent stated label claims.  We’ve been using Yohimburn ES for over 4 years whenever we’ve wanted to get super shredded and it works like a charm.  

I will do a future blog post on Anabolic Fitness and their great products.  The Muscle Couple buys their  Acetyl-L Carnitine  capsules here also.

It’s important to understand these products really only work on people whose bodyfat is already low from diet and exercise.  They help to stimulate blood flow and lipolysis in very stubborn and resistant areas like lovehandles, lower back, lower abs, upper arms, upper back and even the neck and chin.  It’s a tremendous adjunct to throw into your diet and cardio when trying to rid yoursel of that last layer of resistant and stubborn bodyfat.   Jay will apply it to his lower abs and Anh will apply to her glutes,  hips and back of the upper arm (Batwing area).

There is now another product just entering the market from LEF (Life Extension Foundation) called BELLY SLIM & TONE.  It has some very cutting edge new ingredients designed to inhibit the growth of fat cells locally.

The Newest Topical Solution Offering Great Promise?

The Newest Topical Solution Offering Great Promise?

We look at this product with great interest.  We would truly appreciate any insight or commentary from anyone who has started using it or has first hand knowledge of the kind of results you can expect?  

LEF makes very consistent high quality formulations.  Anything they put out we would use if it was relative to our goals.

*We want to welcome all of our new readers and followers from Twitter! *

We are going to do a Summary Blog Post shortly highlighting our best articles here and on Gym Technik  from the last 3 months so many can get caught up to speed.  

To our loyal fans and followers, we appreciate your readership and commentary more than you know.  We have a lot of exciting news coming.    

Stay tuned!

MIHWCS

2 New Thermogenics Duke It Out

There are two new advanced Thermogenics which have recently made their way onto the market.  We figured we’d mention them and eventually do a review of each once we had a chance to try them out.

Lipo 6-Black by Nutrex Research and Mitotropin by Gaspari Nutrion

More Thyroid Stimulating Additives Here

More Thyroid Stimulating Additives Here

Cutting Edge Thermogenic Additives Here

Cutting Edge Thermogenic Additives Here

 

 

 

 

 

 

 

 

 

 

 

The Muscle Couple has used neither but has recently picked up a bottle of Lipo 6 Black and will be reporting back within the next couple of weeks with our findings.  Our current preferred fat-burner of choice since January is:  VPX Meltdown

Evidently the “whisper reports” on both Lipo 6 Black and Mitotropin are taking Thermogenics to an entirely new level.   This is great news for anybody interested in attaining ultra-low bodyfat levels.   Adding tools to the arsenal are never  a bad thing in the quest to be shredded.

Feel free to ask questions about each of these after reading up on them.  As with every Thermogenic supplement make sure you understand how to take them(an upcoming Blog?) and also monitor any negative side effects notifying your health care practioner if necessary.  

We’d appreciate anyone with any experience using these new Thermogens to comment on their experiences.  

Information is good even if it’s bad!

MIHWCS

The Ultimate Fat Loss Supplement Stack

<Note-This article appeared on Viigo thru Gym TechnikHealth and Fitness  and also can be found on the Gym Technik website here.>

Are you looking to dramatically reduce your bodyfat %?   Interested in attaining a competition ready physique? 

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If you said yes to either, this article offers  an OTC Supplement Stack to optimize fat burning to single digit bodyfat % levels.  It can be followed by a male or a female.  There are some caveats. 

  1. You must reduce your kcal intake.  
  2. You also should preferably reduce your carb consumption.  
  3. I will also assume you know how to train-diet and have a basic understanding of supplement usage. 
  4. I will also assume you can afford to buy and use the supplements necessary.  

Assuming all of these things are true and you are not a complete genetic mutant, you will see superior results following this approach.  I will outline the supplements used in the stack and give a basic overview of how I use them on a Daily Basis to get into contest condition.  

·         Lipo 6 BlackVPX Meltdown or Thermorexin (One of the Three as the base thermogenic)

·         Green Tea Capsules-500mg Capsules

·         Acetyl-L Carnitine -500mg Capsules

·         L-Carnitine-500mg Capsules

·         CLA Capsules- 1000mg Capsules

·         Multi Spectrum EFA Capsules (3-6-9)-1000mg Capsules

·         Fiber Supplement(Capsules or Powder)(1000mg Capsules)

Here is how I use this current stack in my diet. 

  • 6:30AM –Wake Up- 1 Capsule of VPX Meltdown, 4 Green Tea Capsules, 4 L-Carnitine Capsules-3 Multi Spectrum EFA Caps
  • 7AM—Cardio for 20 Minutes on Stationary Bike
  • 8AM-Breakast(Protein Shake)6-8 Fiber Capsules, 6 CLA Caps
  • 10:30AM-1 Capsule of VPX Meltdown, 4 Green Tea Capsules, 4 Acetyl-L Carnitine Caps, 3 Multi Spectrum EFA Caps
  • 12PM-Lunch(Tuna and Green Veggies)-6-8 Fiber Capsules, 6 CLA Caps
  • 1:30PM-1 Capsule of VPX Meltdown, 4 Green Tea Capsules, 4 Acetyl-L Carnitine Caps, 3 Multi Spectrum EFA Caps
  • 4PM-Meal 3(Tuna and Green Veggies)-6-8 Fiber Capsules, 6 CLA Caps
  • 5PM-1 Capsule of VPX Meltdown, 4 Green Tea Capsules, 4 Acetyl-L Carnitine Caps, 3 Multi Spectrum EFA Caps
  • 8PM-Meal 4(Lean Meat and Green Veggies/Salad)-6-8 Fiber Capsules, 6 CLA Caps
  • 9:30PM-Cardio for 20 Minutes on Stationary Bike(Cardio twice a day on non training days)

This stack can be used year round to stay in peak condition. It’s best to use for 12-20 weeks in conjunction with a strict diet and exercise program followed by an equal time off to re-set thyroid levels and BMR.  There is a good chance this won’t disturb either,  but it’s always best to give the body a break.  Should you choose to understand any of this better, feel free to post your questions here.

MIHWCS


The Last Two Weeks Diet

Real quick because it’s been a long day.  Both of us are lean but need to drop the last remaining stubborn fat deposits.

The goal of our diet for the last two weeks is to lower muscle glycogen by reducing carbs to all but trace amounts.  We want to tip the fat burning scale so that our bodies are utilizing the food we consume to give us just our basic energy requirements.  Essentially, we are lowering our food intake to minimum levels.

Figure 10-12 kcals per pound of bodyweight.

Here is what today’s diet looked like:

8AM-Protein Shake

12PM-Tuna-Broccoli-Mayo(1 Tablespoon)

4PM–Tuna-Broccoli-Mayo(1 Tablespoon)

7:45PM–Post Workout Protein Shake

8:50PM-Ribeye Steak and Mixed Green Vegies

When you lower carbs, you need to make sure you drink LOTS of WATER and get extra fiber to continue to be regular.

Tomorrow we’ll discuss supplements and later in the week we’ll talk about how we have changed our training to compensate for lower kcal intakes.

MC Tip of the Day

Whenever performing a bout of resistance training(weight lifiting workout)it’s IMPERATIVE you consume a POST WORKOUT PROTEIN SHAKE to replace the vital nutrients and muscle glycogen you just depleted during your training.

MIHWCS

Why Most Men Don’t Have Abs

Very simply put.  It’s “Un-American”.  

Men in America are bombarded with imagery and commercials to consume alcohol.  They can’t escape it.  It’s everywhere.  From television, to restaurants to sporting events.   Where can a man go in the 21st century where he won’t be pressured or cajoled into drinking alcoholic beverages with the boys?

It's Easy to Look Like This

It's Easy to Look Like This

But if you’ve ever really pursued a flatter midsection but couldn’t nor can’t seem to pull it off, investigate your alcohol consumption.  If you knew the biochemical reactions the body produces with the introduction of alchohol into the bloodstream, you’d understand very simply why men have “BEER BELLIES” and lower trunk fat.  It’s a cruel fate what the body does with the alcohol it doesn’t excrete.  Alcohol is converted to TRIGLYCERIDE almost without fail.

Alcohol is a metabolic bully

Of course there is always the argument, “IT’S FUN” and the “How could you enjoy life without being drunk every weekend” mentality.   For most people this is a common and accepted way to live.   Just make sure you understand its “not your genetics” keeping you from leaning out and getting that flat ripped midsection if you ever pursue that goal.

In a future blog, I’ll relate the major reason most men can’t rid themselves of  the “pooch belly” right about and around the navel.   I think you’ll be surprised at the answer.

MIHWCS