Author : Nicholas Black
Publisher : CreateSpace
ISBN 13 : 9781511890533
Total Pages : 244 pages
Book Rating : 4.8/5 (95 download)
Book Synopsis Extreme Endurance Body Change by : Nicholas Black
Download or read book Extreme Endurance Body Change written by Nicholas Black and published by CreateSpace. This book was released on 2015-04-24 with total page 244 pages. Available in PDF, EPUB and Kindle. Book excerpt: What is Extreme Endurance Body Change all about? Losing fat and building muscle, plain and simple. One concept that many people seem to have a problem with is the idea that in order to keep fat off of your body you need to put on muscle. While at first glance this may seem counterproductive - gaining weight in order to lose weight - it's all about metabolism. Metabolism is actually all of the chemical reactions that take place within an organism. In terms of weight loss and fitness, metabolism basically means all of those calories that your body burns throughout the day. Your resting metabolic rate would be the amount of calories your body is burning when you are at rest - sleeping, napping, watching women's golf, etc. Our goal is to add lean tissue and in turn elevate our resting metabolic rate. So how do we do that? As we add lean muscle to our bodies that muscle will require extra calories to survive. Imagine adding a bunch of plug-in space heaters into your apartment during the winter. As we keep adding heaters, the energy demands go up and our electric bill cost more. So as we keep adding lean muscle, our body must use more calories to operate that new muscle... Just like the space heaters. Now let's take it one step further and consider the future. As we are adding lean muscle over the coming weeks and months your body will burn more and more at-rest calories. Let's look at our analogy of adding the heaters inside of our house. There is a certain point where you have enough heaters going to keep you from getting cold, and then you can set all of the heaters to their lowest setting and they will still keep your house warm, no matter how cold it is outside. This is what we are trying to do. We want enough lean muscle on our bodies so that the fat we have lost can't come back. There is a tipping point when you are working out, where you have developed enough lean tissue (somewhere between six and 15 pounds) that the fat you have lost can't come back because you're burning so many calories throughout the day. Maybe you are eating a 1500 cal per day diet, but your body is burning 1,500 calories. Well, you've got yourself a nice balance. Think of pounds of fat in terms of the calories they represent. 1 pound of fat is roughly 3500 cal. In general terms, a pound of lean muscle will add an additional 20 to 30 cal per day to your metabolism. That means, if I were to put on 10 pounds of lean muscle I would be burning an extra 200 to 300 cal each and every day. You will hear some trainers and gems quote numbers as high as 50 cal per day, but that's ridiculous nonsense. I tell my clients to assume every pound of lean tissue can burn 25 cal extra per day. So if I have 10 pounds of fat to lose (35,000 cal) that I need to put on enough muscle to compensate for that fat so that once it's gone I don't have to keep stressing about it. A reasonable workout should burn between 500 and 1,000 calories in a given day (weight training plus cardio, CrossFit, extreme cardio, etc.). If you are working out 3 to 4 days a week - which you need to be - you are burning an extra 3000 to 4000 cal per week. That would burn a pound of fat each week. But we want our metabolism to take over at some point, so realistically you are going to need about 15 pounds of new muscle (3000 cal per day and metabolism) so that the fat you have lost stays gone. No one should be afraid of lean muscle, it doesn't take very much space. 10 pounds of lean muscle is not much bigger than a cantaloupe - as far as how much space it takes up in your body (volume). Just 5 pounds of fat is roughly the size of an American football! In fact, if you put on 10 pounds of muscle it would assist you in dropping several pant sizes, and reducing your body fat percentage dramatically. Well... We're about to teach you how to do that in the following workouts. So grab your water bottle, you to tell, and prepare to wage war on fat. Let's get started!
