#BIGGER LEANER STRONGER WORKOUT SPREADSHEET FREE#

In general, free weights are more effective than machines.

Some isolation exercises are okay like shoulder exercises. Do compound exercises, not isolation exercises. An example of such is “You do not need to do more sets to grow stronger instead, increase the weights.” Also, when you work out you don’t have to “feel the burn” for it to be working. Matthews corrects common myths about building muscle and losing weight. Make sure you are intaking enough protein and lifting heavy weights though. To lose the fat you gained without also losing the muscle, which a lot of people do when they try to cut, reduce the amount of calories you consume. Once you reach 17% body fat, you’ll want to cut, or burn fat. When bulking you are focused on gaining muscle. Matthews recommends a target body fat percentage of 10%. Willpower is not just saying “I won’t,” but also “I want.” Having fitness goals and reminders are good ways to help you stay on track. Part of being mentally prepared is understanding willpower. This will help carry you through the tough times and fight off temptations. Most importantly, you should understand your “why” for getting fit. Many people fail to get fit because they are not mentally prepared. Weight loss is about more than what you eat or how you exercise. Starting the Bigger, Leaner, Stronger Programīefore starting a fitness program, it is important to understand the importance of mental preparedness. Third, there is maintaining, in which you’re not gaining much muscle though you still might, or fat, but you’re maintaining your desired physique at that point. To help maintain the muscle you’ve gained, in addition to still lifting heavy weights, you consume adequate amounts of protein as part of your calories. The target body fat percentage is about 10%. Second, once you gain some muscle and have about 17% body fat you start cutting in which you still lift heavy weights to maintain muscle, but consume fewer calories. One, there’s the bulking stage in which you gain muscle by focusing on lifting heavy weights and increasing your protein consumption. There are three phases to gaining muscle and losing weight. Lifting weights helps you gain muscle, more muscle needs to burn more energy, which means increased metabolism. It’s best to eat fewer calories and increase your metabolism by lifting weights. To lose weight, consume fewer calories than you burn. They’re a source of energy and your body needs energy to exercise. For muscles to grow, you need to increase the amount of resistance to your muscles and eat enough protein and carbs. No complicated weightlifting schemes are needed such as muscle confusion. The basic principles for building muscle on this plan are lift heavy weights, generally, do 3 sets of 4-6 tough reps not including warmup reps, and use free weights. The basic premise of the book is lift heavy, eat an adequate amount of protein to build muscle and cut the amount of calories consumed to lose fat. I think, maybe a week later it was back to normal price at $8. During those two weeks, though, I looked on Amazon as well and saw that a Kindle version of the book was on sale for less than a dollar. I picked up both The 10X Rule and Bigger, Leaner, Stronger at the same time. I reserved the book at my local library that week and picked it up in two weeks. It was a bonus that Bigger, Leaner, Stronger, was supposed to be based on actual research. This book seemed to be a possible solution to my problem. I did have a general plan and have used some standard ones before, but I guess I wanted more. I exercised occasionally, but I sometimes yearned for a workout plan that I could feel confident that was effective and efficient. I was talking with a colleague of mine about working out when he recommended I read two books, The 10X Rule by Grant Cardone, unrelated to fitness by the way, and Bigger, Leaner, Stronger by Mike Matthews.

Bigger leaner stronger workout spreadsheet