Secret No1:
Utilize high-intensity weight training exercise as the core of your exercise routine, performing this type of exercise two to three times per week.
It should be clear to you by now that the best way to lose fat and build muscle is by doing high-intensity weight training exercises. Intense in this case means that you work your muscles with maximum weights and thus at the end of the workout your body is tired and needs a longer recovery time. This time needs to be between one and three days, so you have to work out two to three times per week. The higher your level becomes, the less often and more intense your exercises have to become.
Secret No2:
Make every workout a total body routine, hitting all major musculature in each session for a complete workout. Perform 2-5 exercises for your lower body and 5-8 exercises for your upper body, utilizing a mix of both isolation and compound exercises.
The key to the high intensity workout system to build muscle and lose fat is to exercise with complete body workouts. Having split workouts might lead to forgetting some muscle group, which would not happen under the total body workout. After such a workout you would have exhausted the muscles of your whole body completely, and thus your body would be challenged to grow. And we all know that it is only when challenged that muscles grow.
Secret No3:
Train progressively, attempting to increase either the reps, weight, or both each and every workout on most every exercise.
The key to building muscle is to challenge the body, as we already said. There are two ways to challenge the body with weight training. One is to increase the reps, and the other is to increase the weight. Each exercise should be done for between 8 and 10 reps, so once you reach 10 reps, you should definitely increase the weight. Then your reps will go down, but again you would have a chance to increase the weight as soon as you reach 10 reps.
These were the first three secrets of proper exercise. Following these secrets gives you guarantees that you are exercising correctly, and as you know, correct exercise leads to success. So apply these three secrets promptly and look on my website for the remaining secrets.
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