The Build Muscle, Stay Lean Meal Plan

Bulking up: It’s a scary thought for many guys at the gym because it seems like there’s always a string attached. Everyone wants to add lean mass, but—and it’s a big but—a lot of us don’t like the idea of gaining body fat, even as little as a couple of pounds, which is the norm with most mass-gaining meal plans.

Seriously, what’s the point of gaining 20-30lbs if a good portion of that is fat? If you can’t see the muscle you’ve added, is it even worth having? In this case, we say no, which is why we provide you with the tools you need to add muscle while maintaining, not increasing, your current level of body fat.

So the question is, how do I bulk up without adding unwanted pounds of fat? The answer: By being careful, precise, and paying close attention to food timing. Whether on this page or on Instagram memes, you’ve heard the expression “bodies are built in the kitchen, not the gym.” Too often, you associate lifting weights and doing cardio with crafting a great physique—and don’t get us wrong, that’s an important aspect of it, too.

But if we were to compare bodybuilding to building a house, our diets are the foundation, walls, and support beams. Without those, it doesn’t matter how pretty we make our bedrooms and living rooms—you need to start from the ground up. To use another cliche, you can’t out-exercise a bad diet.

That’s why we’ve laid out this simple and effective meal plan to help you put on mass while staying lean.

Thank you for reading this news article about Healthy Living and related news titled “The Build Muscle, Stay Lean Meal Plan”. This article was presented by My Local Pages as part of our local and national news services.

#Build #Muscle #Stay #Lean #Meal #Plan

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Ask the Ripped Dude: How Do I Go from Lean to Ripped?

Q: How do I go from lean to ripped—and should I even try?

When most people think of being “shredded” or “ripped,” they envision a physique resembling a superhero’s in a comic book. They also think, “How does someone look like that and be healthy? And is that really healthy?”

Ex pro bodybuilder Ronnie Coleman, who won the Mr. Olympia contest eight years in a row (1998-2005), mentioned several months ago on Joe Rogan’s podcast that he stood on the Olympia stage at 0.33 percent body fat. That’s probably an exaggeration; it’s doubtful someone could even be alive at 0.33. The male body needs 2-5 percent body fat just to perform some very basic survival functions. For women, the range is higher.

The body can’t go to zero percent body fat because some fat, deemed essential fat, is stored in bone marrow, organs, and muscles. You can’t do without this fat because it helps regulate body temperature, insulates your organs and tissues, help absorb vitamins, and provides energy. For women, essential fat also helps support reproductive functions, which is one reason they need to have more body fat than men.

I define “ripped” as someone who is ready to step on a physique stage—whether or not they plan to—which means their body contains essential fat, but not much fat beyond that. The chart below indicates the essential fat levels for men and women, as well as typical body fat percentages for athletes, fitness enthusiasts, average persons, and obese people.

The next-lowest group, body-fat wise, are highly conditioned competitive athletes. To go from this range (6-13 percent for men, 14-20 percent for women) down to the competitive bodybuilder or fitness athlete range requires the body entering an extreme catabolic state. That will most likely involve adhering to an extremely low-calorie diet while simultaneously doing more than an hour a day of cardio. How stingy on the calories? Pretty stingy. Depending on how much a person weighs, 1,500-1,600 calories a day for men and 1,200-1,400 for women.

The goal is to put the body in an extreme caloric deficit to burn the last vestiges of body fat. Inevitably, some lean mass, meaning muscle, will be lost during this process. How can someone possibly maintain muscle mass while consuming fewer calories than necessary to maintain body weight?

Simply put, the process of getting shredded is too extreme to be worth it for most people in most situations. Getting ripped to the bone sometimes is part of my job. It’s probably not part of yours.

Here are just some of the negative effects of body fat being that low:

  • Low energy
  • Lower testosterone, which results in a low sperm count
  • Constant hunger from not eating enough food
  • The shivers all the time; fat helps keep the body insulated and warm
  • Severe mood swings; not having enough fatty acids can make you irritable
Low energy and mood swings.

Being shredded may look amazing, but I can tell you from personal experience you won’t feel amazing on the inside. In fact, you’ll probably feel like garbage most of the time.

Strive to find a balance of being fit and being healthy—and that healthy balance is definitely not in the shredded zone. Looking athletic and fit with healthy body-fat levels is more of an attainable and realistic goal.

Transform your body online with Obi Obadike’s Perfect Anatomy Online Coaching/Training Program.

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Strong Jaw, Lean Body | T Nation

We all have a friend (or maybe we are that friend) who finishes their meal in about 10 seconds flat. It’s as if they’re competing to scarf their food down faster than anyone else at the table.

Regardless of how hungry you might be, there’s ample research to demonstrate the importance of fully chewing your food before you swallow it.

In fact, adequate chewing just might be the key to getting a chiseled jaw, a leaner physique, and improving your digestion. So let’s dig in.

The Recipe for a Weak Jaw & Double Chin

A sculpted jaw is highly sought after by bodybuilders, celebs, and people who just want to be pretty. But jaw strength is about more than just aesthetics. In an era where soft foods and liquid calories are common, the answer is clear: you need to prioritize solid food and chew it well.

Food scientists have engineered our food to be softer, which requires less chewing. Think about the staples in a standard American diet: chips, cereals, breads, candy, etc. Even healthier foods like eggs don’t require a whole lot of chewing.

As we shift away from eating tougher foods, like meat, fibrous vegetables, and tubers, our jaws continue to get narrower, weaker, and softer. If we keep trending in this direction, all our future generations will have tiny jaws and double chins.

Chewing tough foods requires the activation of several muscles and bones of the face that’d otherwise become flaccid. If you want a nice jaw, you have to chew.

This doesn’t mean taking 3-5 bites of a food and then gulping it down—it means 30-50 chews until you’ve broken the food up into small enough pieces to swallow with ease.

If you rush through your meal, you’re missing out on hundreds of extra “reps” to build muscles like the masseter, temporalis, medial pterygoid, and lateral pterygoid. These muscles consist mostly of slow twitch fibers, which means you want to accumulate lots of volume.

You could even buy a tough chewing gum to continue to engage these muscles. (Just don’t go overboard because chewing all day could cause jaw pain and even arthritis in the mandible.)

The First Step in Digestion

It’s chewing. And doing it properly helps your body produce the necessary digestive enzymes to break down the food you’re preparing to swallow. It also triggers the production of hydrochloric acid and saliva to guide food through the digestive tract.

Digestive enzymes are proteins that effectively signal the other systems in the body that you’re consuming food, and they begin to break down those food particles as they enter the stomach.

Different types of enzymes are responsible for breaking down different types of foods: amylases help you digest carbs, lipases facilitate the digestion of fats, and proteases are responsible for breaking down proteins. There are several other types of digestive enzymes, each of which is released in a different area of the body – the mouth, the pancreas, the stomach, and the small intestine.

The longer we chew, the lighter the load on the esophagus, the easier it is for these various enzymes to do their jobs, which creates less work for the stomach.

How Chewing Affects Caloric Intake

Several studies have shown an inverse relationship between chewing duration and calorie intake during a given meal. One study compared the chewing habits of lean and obese individuals. At baseline, obese subjects consumed more food overall and relied on fewer chews per gram of food consumed than the lean subjects.

Researchers compared differences in overall calorie consumption during a meal and subsequent ghrelin (a hormone that increases the appetite) between subjects who chewed 15 times per bite and 40 times per bite.

The group who chewed 40 times ate fewer total calories (nearly 12% fewer) and had a lower concentration of ghrelin.

Did you catch that? Those who chewed the most ate the least and felt more satiated after the meal than those who only chewed each bite 15 times (Li et. al. 2011).

Have you ever eaten a huge meal and still felt hungry afterwards? You may have just eaten it too quickly.


The Thermic Effect of Chewing

In addition to improving your satiety while eating, fully chewing your meals can boost the thermic effect of the foods you eat. A study conducted in Japan concluded that fast eating actually decreases the thermic effect of food (TEF). Think of this effect as the calories required to digest the food you’re eating.

So if you eat a meal rapidly, your body doesn’t expend as many calories digesting the food compared to eating slowly (Tomaya et. al. 2015). Scientists estimate that 10-20% of your daily calorie expenditure comes from the thermic effect of food, so chewing more thoroughly could actually have a significant effect on metabolic rate in the long term.

Another study testing young, healthy subjects suggests that slow chewing increases energy expenditure per cycle compared with faster chewing. This study tested the rate of gum chewing compared with caloric demands.

Researchers compared 6-minute sessions of slow gum chewing (∼60 cycles/min) and fast chewing (∼120 cycles/min). Surprisingly, the slow chewing group utilized significantly more calories over the course of the 6-minute window than the fast-chewing group. Thus, slower chewing may positively influence the overall daily metabolic rate (Paphangkorakit et. al. 2014).

Rest and Digest

As a personal trainer, I hear an increasingly large number of clients complain of digestive issues. From IBS, to constipation, to acid reflux, digestive issues can lead to physical discomfort and further health complications. If you suffer from any type of gastrointestinal issues, increasing chewing duration may be one way to help improve your digestion.

“Splanchnic circulation” is a scientific term for blood flow to the gastrointestinal tract, liver, spleen, and pancreas. One particular study found an inverse relationship between chewing duration and splanchnic circulation.

Measurements of the diameters of two major arteries and the blood velocities within them showed that there was greater blood flow to those organs after meals with slower chewing rates (Hamada et. al. 2014). I’m sure you won’t be surprised to hear that areas of the body with greater blood flow typically function more efficiently.

In one analysis of IBS patients, researchers sought to examine different lifestyle contributors (meal regularity, breakfast skipping, chewing sufficiency, spicy and fried food intake, and tooth loss) and their effects on symptoms.

One of the key findings was that “there was a significant positive relationship between a lower chewing sufficiency (in individuals who did not chew all foods) and the risk of IBS.” It seems that chewing rate and efficiency has a notable effect on symptom severity in this population.

To optimize digestion, it’s important to chew your food efficiently.

Speed Eating Is Not Your Friend

No matter how famished you may feel, don’t rush through your meal! Not only will you truly savor the taste of your food—you’ll also improve body composition, jaw strength, and digestion.

This small lifestyle intervention can have a myriad of downstream health benefits. Take your time, chew your food thoroughly, and eat mindfully.

The Important Muscles You Never Think About

You’re Overfed But Undernourished

Works Cited

  1. Algera, J., Colomier, E., & Simrén, M. (2019). The dietary management of patients with irritable bowel syndrome: a narrative review of the existing and emerging evidence. Nutrients, 11(9), 2162.

  2. Fukuda, H., Saito, T., Mizuta, M., Moromugi, S., Ishimatsu, T., Nishikado, S., … & Konomi, Y. (2013). Chewing number is related to incremental increases in body weight from 20 years of age in Japanese middle-aged adults. Gerodontology, 30(3), 214-219.

  3. Hamada, Y., Kashima, H., & Hayashi, N. (2014). The number of chews and meal duration affect diet-induced thermogenesis and splanchnic circulation. Obesity, 22(5), E62-E69.

  4. Knoff, L. (2010). The Whole-Food Guide to Overcoming Irritable Bowel Syndrome: Strategies and Recipes for Eating Well With IBS, Indigestion, and Other Digestive Disorders. New Harbinger Publications.

  5. Li, J., Zhang, N., Hu, L., Li, Z., Li, R., Li, C., & Wang, S. (2011). Improvement in chewing activity reduces energy intake in one meal and modulates plasma gut hormone concentrations in obese and lean young Chinese men–. The American journal of clinical nutrition, 94(3), 709-716.

  6. Paphangkorakit, J., Leelayuwat, N., Boonyawat, N., Parniangtong, A., & Sripratoom, J. (2014). Effect of chewing speed on energy expenditure in healthy subjects. Acta Odontologica Scandinavica, 72(6), 424-427.

  7. Pedroni-Pereira, A., Araujo, D. S., de Oliveira Scudine, K. G., de Almeida Prado, D. G., Lima, D. A. N. L., & Castelo, P. M. (2016). Chewing in adolescents with overweight and obesity: An exploratory study with behavioral approach. Appetite, 107, 527-533.

  8. Pennings, B., Groen, B. B., van Dijk, J. W., de Lange, A., Kiskini, A., Kuklinski, M., … & Van Loon, L. J. (2013). Minced beef is more rapidly digested and absorbed than beef steak, resulting in greater postprandial protein retention in older men. The American journal of clinical nutrition, 98(1), 121-128.

  9. Rémond, D., Machebeuf, M., Yven, C., Buffière, C., Mioche, L., Mosoni, L., & Mirand, P. P. (2007). Postprandial whole-body protein metabolism after a meat meal is influenced by chewing efficiency in elderly subjects. The American journal of clinical nutrition, 85(5), 1286-1292.

  10. Schnepper, R., Richard, A., Wilhelm, F. H., & Blechert, J. (2019). A combined mindfulness–prolonged chewing intervention reduces body weight, food craving, and emotional eating. Journal of consulting and clinical psychology, 87(1), 106.

  11. Tasaka, A., Tahara, Y., Sugiyama, T., & Sakurai, K. (2008). Influence of chewing rate on salivary stress hormone levels. Nihon Hotetsu Shika Gakkai Zasshi, 52(4), 482-487.

  12. Toyama, K., Zhao, X., Kuranuki, S., Oguri, Y., Kashiwa, E., Yoshitake, Y., & Nakamura, T. (2015). The effect of fast eating on the thermic effect of food in young Japanese women. International Journal of Food Sciences and Nutrition, 66(2), 140-147.

  13. Zhu, Y., Hsu, W. H., & Hollis, J. H. (2013). Increasing the number of masticatory cycles is associated with reduced appetite and altered postprandial plasma concentrations of gut hormones, insulin and glucose. British Journal of Nutrition, 110(2), 384-390.

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A bosom friend is someone to lean on

Which very old term for “friend” has seen its popularity skyrocket in recent years? Which one is rarely used anymore because it once seemed just a little too … French? And which is no longer even recognizable as a word that once named a kind of friendship? 

In recent decades, bosom buddy has seen a large increase on Google’s Ngram Viewer, which tracks how often words are used in Google’s corpus of digitized books. Much of this interest stems from a meaning bosom acquired only in the 1960s: a woman’s breasts. Writers found the new opportunities for punning irresistible; “Bosom Buddies” was a 1980s sitcom about two men who dressed as women, for example. 

Before it was “breasts,” bosom meant “chest” more generally, and had strong biblical echoes. Early translations of the Bible describe Christ Jesus as “in the bosom of the Father” (John 1:18; King James Version), for example, meaning that he is “close to the Father’s heart” (New Revised Standard Version), a metaphor that perhaps makes more sense to modern readers. John also describes the disciple “whom Jesus loved” as “leaning on Jesus’ bosom” during the Last Supper (John 13:23, KJV). In the Roman era, eating did not involve sitting upright in a chair around a table. Rather, people half-reclined on benches, and good friends would lean on each other.  

It is easy to see, then, how bosom friend came to be associated with close, intimate affection. Buddy, originally Caribbean slang for “brother,” took the place of “friend” at the turn of the 20th century, probably because of the catchy alliteration. But children today still read about Anne’s desire for a “bosom friend” in “Anne of Green Gables.” 

Boon companion, another term for “close friend,” did not fare as well. “Boon” was borrowed directly from bon, the French word for “good,” in the 14th century, and was used as a synonym for it until the 17th century. The Oxford English Dictionary relates that “after 1600 it seems to have been consciously recognized as French, and gradually dropped.” All that’s left of this meaning of boon in English is a sporadic boon companion. (Boon as in “benefit” is unrelated.)

Gossip is unrecognizable as a word for “friend” today. During the Renaissance it referred to female friends, and like many once-neutral or positive words for women (hussy, wench), it acquired a negative meaning. It began as an Old English word for “godparent,” God plus sib (“closely related”). One’s godsibs were about as close as anyone could be without being actual siblings. By the 16th century, it had come to refer to a woman’s closest friends, who would support her during childbirth. Their conversations were stereotyped to involve idle chatter, hence the meaning of gossip today.

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US Election 2020: Latest polling data shows Indian-Americans continue to lean towards Democrats | World News

WASHINGTON: Asian-American voters, including Indian-Americans, continue to lean heavily towards the Democratic Party, with 54 per cent saying they are inclined to vote for Joe Biden, 29 per cent for Donald Trump and 16 per cent undecided, according to early polling by AAPIData, which publishes policy research & demographic data on Asian Americans & Pacific Islanders.
Restricting the analysis to those who have decided on a candidate in the upcoming Presidential race, 65% support Biden, 34% support Trump, and 1% support another candidate.
Granular details of the survey, which was conducted July 4 to August 16, will be released in September. But Indian-Americans, who tend to lean even more Democratic than other Asian-Americans such as Vietnamese and Filipinos, will be buoyed by the Biden’s choice of Kamala Harris as a running mate, according to Prof Karthick Ramakrishnan of University of California, Riverside, who conducted the survey, and who described her nomination as a “game changer.”
The Democrats’ choice could counter Trump’s outreach to Indian-Americans through the Howdy Modi rally and his visit to India, Ramakrishnan said.
Ramakrishnan, who has studied Asian- and Indian-American voting trends over three election cycles going back to 2008, noted the latest polling results are consistent with past leanings, despite some marginal shift away from the Democratic Party. Claims from some Indian-American supporters of Trump that there has been a big shift towards Republicans are dubious given lack of detail about their data and methodology, he said, noting that his own polling did not bear the claim.
According to Ramakrishnan, there are nearly 1.8 million eligible Indian-American voters in the US, and they are present in sufficiently large numbers in at least six swing states – including Michigan, Pennsylvania, and Florida — to make a difference to the final outcome.
They could be a factor even in traditional Red states such as Texas and Georgia — which some polls indicate could also be in play – given their relatively large numbers there.
Describing Harris’ nomination as a historic moment, Ramakrishnan said she made a lot of headway among Asian American donors and supporters alike in the course of her presidential campaign, and “we will likely see a lot more engagement in the months to come” in terms of fund raising from Indian-Americans. Although President Trump had built on strong ties with India his predecessors had established, Indian-Americans tend to vote more on domestic economic issues than on foreign policy, he added.
“US foreign policy does not register as a priority for Indian-Americans. Issues such as economy, health care, immigration, racial discrimination, and education are consistently among the top five priorities,” he said.

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BodySpace Member of the Month: From Dirty Bulk to Clean and Lean

For years, Brandon Waggoner chased big numbers on the big three lifts and ate only with the goal of getting bigger and stronger. Was it healthy? Probably not, but for his sport, it worked.

After an injury put him on the shelf, he realized just how much he’d let his body get away from him. Waggoner decided to focus on what he ate, not just what he benched.

Now 40 years old, Waggoner is leaner and more focused than ever before. He’s set foot onstage to compete in both physique and classic physique, but more surprisingly than anything, he says he’s now stronger than ever before!

Snapshot: Brandon Waggoner

  • Age: 40
  • Height: 5′ 10″
  • Weight: 215 lbs.
  • Occupation: Assistant Vice President at State Street Corporation
  • Location: Kansas City, Missouri

Contest Highlights:

  • 2018 NPC Muscle Mayhem – 2nd & 3rd Place

Social Links:

When did you get started with lifting?

I have been weight training since I was in high school. I always had an aptitude for strength training, so in my 20s and early 30s, strength is what I chased. Big numbers on the bench, squat, and deadlift—that was the goal for a long time, and I’d eat whatever it took to facilitate lifting heavy.

I became very strong, but strong came with a price. My body was unhealthy from my “whatever it takes” method of bulking.

Even knowing how harmful my approach was, the light didn’t really come on for me until after I had a moderate shoulder injury in a work-sponsored powerlifting meet. Following that injury, I was unable to lift heavy and could no longer scratch that competitive itch by focusing on strength alone. This is when I finally began to watch my nutrition.

How did you change your diet and training approach?

To start, I just tracked what I was eating on a daily basis and began to realize how many garbage calories I was really taking in every day. I approached a trainer in my gym about a simple weight-loss nutrition program, which she happily provided.

I started down the path of eating cleaner foods and working on my appearance instead of just my strength. I realized quickly what a huge mistake I had been making in my youth and how beneficial this process of adjusting my nutrition was going to be.

After the first year of this program, I was under 10 percent body fat. I also discovered the healthy foods had actually made me stronger in many areas. With this new approach, I could lift more than I did when I was recklessly consuming an abundance of calories. This was 1-2 years ago.

I then took my nutrition up a notch, broke down my macros and started to experiment with how my body reacted to different levels of carbs and fat to effectively build muscle and control fat.

What made you decide to compete?

After about six months of what I would call “lean bulking,” I decided I wanted to take a swing at getting competitive again and do a show. I hired Scott Schultze, a local IFBB physique pro and prep coach, to train me.

After about six months of what I would call lean bulking, I decided I wanted to take a swing at getting competitive again and do a show.

Once again, the learning process exploded for me. He immediately added—yes, added—calories to my diet and upped my training volume. Knowing his credentials and trusting the process, I dug in and did everything he said.

Two weeks later, I had gained 2 pounds and gotten leaner—I couldn’t believe it!

What was your first competition prep like?

There are many, many times when you second guess yourself. For me, it felt like I doubted myself more than normal because I was doing my first show at 39 years old.

I would always ask my coach questions and try to learn why we were doing certain things, like subtracting particular foods as we got closer to the show.

I would always ask my coach questions and try to learn why we were doing certain things, like subtracting particular foods as we got closer to the show.

I tested my body fat about one week before the show, and was just over 5 percent, the leanest and best I had looked in my whole life. And this was right before turning 40.

I got onstage at 195 pounds, and competed in both physique and classic physique. I competed in the novice, open, and masters events for both divisions, and I received second and third place in my classes.

How did you use BodySpace during your prep?

I was very proactive about using the BodySpace tools to track my progress with my weight and body composition changes. I actually set and achieved the goal I was shooting for pre-prep.

For me, BodySpace was also very important as a motivational tool. I could always ask people on the site for feedback. I would go to my coach for specific questions about my program and diet, but I visited BodySpace every day for inspiration and motivation.

Some days I’d see people doing more difficult things than I was and succeeding, so that would help me stay focused. Other times, just a few kind words on a post saying “great job,” “good luck,” or “keep it up” would make all the difference.

Do you think you’ll compete again?

At first, I was frustrated that I didn’t nationally qualify by placing first in either division. I struggled to figure out what to do next. 

After about a week of just recovering from the show and gaining perspective, I decided to take the judges’ feedback and attack the offseason. I did a reverse diet to get my metabolism back to normal, and I continued to train with the intensity that I had brought to my contest prep.

After about a week of just recovering from the show and gaining perspective, I decided to take the judges feedback and attack the offseason.

The rebound process from the prep was amazing. I gained a lot of lean mass quickly, which I credit my coach for helping me with. I am now sitting at 215, about 20 pounds up from my show week, and I might be stronger than I ever have been in my life.   

Maybe I’ll do another show, maybe I won’t, but I’ll be ready either way.  

What does your meal plan look like?

Egg Whites



1 cup


1/2 cup


8 oz.

Jasmine Rice

1/2 cup


4 oz.

Ground Beef

8 oz.

Sweet Potato

6 oz.


8 oz.

Red Potato

6 oz.


3 oz.


8 oz.

Peanut Butter

2 tbsp

Cottage Cheese


1 cup

Peanut Butter

2 tbsp

What does a typical week of training look like?


Incline dumbbell bench press

4 sets, 12-15 reps



more exercises




more exercises




more exercises

Day 4: Shoulders and Traps


9 sets, to failure (9 pyramid sets, starting with 10-pound dumbbells)

8 sets, 15, 20, 25, 25, 20, 15, 10, 5 reps



more exercises





more exercises

Day 6: Arms*

*If I have the urge to train, I do arms. If not, I rest.

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Want to Get Lean and Sculpted?

First things first: You don’t have to choose between strength training and cardio. That would be a false dilemma. Bodybuilders have done both activities for decades in order to optimize their body composition, and so can you. But let’s say that your primary goal is to lean out and your time is limited. What are you better off doing – weight training or cardio?

It may be useful to ponder the differences between the two styles of training. When you lift weights, you alternate between periods of high intensity, where the heart rate is dramatically elevated, with periods of rest. In contrast, when you perform cardio, you never rest, and your heart rate therefore stays more consistently elevated. Many individuals interpret this to mean that cardio expends more energy and is better suited for fat loss. This is in fact true, at least in the short run. Short duration studies have shown that aerobic training is indeed more effective than resistance training at reducing fat mass.1-6

However, when resistance training is added to aerobic training, fat loss is increased.3,7 Moreover, resistance training is markedly more effective at building muscle than cardio.1,2,5,6 So what should we do in order to optimize our body composition?

Let’s create a hypothetical situation. Two identical twin sisters both weigh 130 pounds and possess 25% body fat levels. For twelve months, sister number one performs one hour of progressive cardio four times per week, whereas sister number two performs one hour of progressive resistance training four times per week. They stick to the same diet, and at the end of the year, they both still weigh 130 pounds. Which sister do you think will be leaner? My bet would be on sister number two.

Here’s why. Sister number one won’t build much muscle, but sister number two will. Let’s say that sister number two packs on 8 pounds of muscle throughout the year. Since her weight remained unchanged, this means that she would have simultaneously lost 8 pound of fat. This would create a 6.2% reduction in body fat levels, which would greatly improve her aesthetics, especially considering that mass would be added to “good” areas of the body and subtracted from “bad” areas of the body. But is there any research to lend support to this claim?

How To Get Lean & Sculpted With Limited Time - Why Strength Training Trumps Cardio

At last, a brand new paper was published showing the effects of strength training versus cardio over a long period of time – 12 years to be exact.8 In addition, the study examined 10,500 subjects! The study found that strength training was more effective than cardio at keeping waist circumference in check. Those who lifted weights had smaller growth in the midsections, but those who did cardio gained less weight over the years.

This news will not surprise the bodybuilders. Bodybuilders are the leanest athletes on the planet, and they prioritize strength training over cardio. However, they indeed utilize both forms of training in order to obtain maximum leanness. Bodybuilding training practices involve limiting cardio during the off-season while prioritizing resistance training and focusing on gaining strength.9-10 However, during contest preparation, cardiovascular training is ramped up in frequency and duration in order to maximize fat loss.9-10


If your goal is to optimize your body composition and your time is limited, it is recommended that you engage in progressive resistance training rather than cardio. This will get you better results in the long run. However, if your time is not limited, you should combine cardio and strength training for maximum results. However, you should periodize your training to emphasize muscle building during certain portions of the year and fat burning during other portions of the year.


  1. Willis et al. 2012 | Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
  2. Schwingshack et al. 2013 | Impact of different training modalities on anthropometric and metabolic characteristics in overweight/obese subjects: a systematic review and network meta-analysis
  3. Sientz et al. 2013 | Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT
  4. Ho et al. 2012 | The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial
  5. Donges & Duffield 2012 | Effects of resistance or aerobic exercise training on total and regional body composition in sedentary overweight middle-aged adults
  6. Donges et al. 2010 | Effects of resistance or aerobic exercise training on interleukin-6, C-reactive protein, and body composition
  7. Sanal et al. 2013 | Effects of aerobic or combined aerobic resistance exercise on body composition in overweight and obese adults: gender differences. A randomized intervention study
  8. Mekary et al. 2015 | Weight training, aerobic physical activities, and long-term waist circumference change in men
  9. Hackett et al. 2013 | Training practices and ergogenic aids used by male bodybuilders
  10. Helms et al. 2014 | Recommendations for natural bodybuilding contest preparation: resistance and cardiovascular training

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Airlie resort a lean, green eco-friendly machine

AN AIRLIE Beach resort is going to great lengths to protect the greenery it is nestled within and the team has just received a new feather in its cap for its eco-friendly efforts.

BIG4 Adventure Whitsunday Resort has just been recognised as an Ecotourism Australia certificated operator.

The accreditation means the resort is recognised as having exemplary operations in terms of ecological sustainability, natural area management and provision of authentic cultural experiences.

Owner-operator Greg McKinnon said it was one of the resort’s proudest achievements, with environmental protection and sustainability being one of the most important priorities for his team of almost 50 staff.

“As an operator based within the Great Barrier Reef region, we understand the importance of preserving and protecting the area’s ecosystems and natural resources, and to inform our guests of potential impacts and how they can make a difference,” he said.


More stories:

Whitsunday’s hidden trove key in climate change battle

New project strengthens preparation for future disasters

New website brings Whitsunday food to your fingertips


The resort’s environmental aims and objectives are based on the philosophy of reduce, reuse, recycle, and many activities are implemented throughout the resort that align with these environmental values.

The resort’s dedication to reducing emissions is demonstrated through initiatives such as the use of electric buggies, recycling programs, solar bin lifters, a range of battery powered machinery for grounds, motion sensors for lighting and a solar roof mounted system on the conference centre and maintenance shed roofs to generate power.

Set on 10.5 hectares, the resort has an onsite nursery that propagates almost every one of the thousands of plants used throughout the park with numerous flowering tropical trees and shrubs to attract native butterflies and birdlife.

The use of plant species such as bromeliads, succulents and native palms, require minimal irrigation and neem trees have been planted as a native deterrent for sandflies.

Residents include wallabies, bandicoots, ducks and green tree frogs and the resort is committed to educating guests on how to not interfere with wildlife.


BIG4 Adventure Whitsunday Resort owner operator Greg McKinnon and his team are stoked by the accolade.

Dogs or other pets are not permitted within the resort to ensure the resort’s native animals and bird life is not affected.

BIG4 Adventure Whitsunday Resort also works with Whitsunday Training to deliver the Reef Discovery Program and offers Ocean Rafting’s Reef Seeker program, which offer modules for school groups, in both classroom and practical environments, allowing students to develop a greater appreciation of how important it is to protect the Great Barrier Reef.

BIG4 Adventure Whitsunday Resort is the only 4.5 star eco-accredited resort holiday park in Airlie Beach.

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Welcome to Part 3 of the Lean Lines series! Part 1 of the series included a Ready workout consisting of basic Pilates exercises that focused on getting your mind and body ready for more challenging movements. Part 2 of the series Set you up with additional intermediate exercises. Part 3 is a more advanced part of the series to make you Glow with higher intense exercises which are slightly more difficult than the previous two workouts.

If you would like a refresher on the Joseph Pilates principals and fundamentals and how this 4-Part Lean Lines Series was developed, feel free to refer back to Part 1 of the series.


When learning the Pilates workouts, practice performing each exercise using the Pilates Principals. Become familiar with the routines sequences and practice until the movements are fluid.

Keep in mind these progression tips when perfecting your Pilates routine:

• Take time learning each exercise to develop confidence through repetitive motion.
• Listen to your body and make the exercises to work for you.
• Modify by executing shorter ranges of motion or by adjusting the incline to accommodate your strength level.
• Increase the intensity by elongating through the muscles, changing the tempo or range of motion. You can also adjust the incline or body position for an added challenge.


Pilates exercises take time to learn and understand the mechanics to perform them properly. The exercises in this workout will be performed slowly with control for 5-10 reps depending on the intensity of the move and for only one set. Practice each exercise and execute them with precise muscular control.

You are now ready to ‘Glow’ on the Pilates path with more advanced exercises to add to your routine on your Total Gym.


The following Part 3 Glow workout will contain more challenging movements than Parts 1 and 2. The workout is designed to elevate your heart rate, develop muscle tone, and produce a sweaty “glow”. With the high intense workout, be sure to maintain the Pilates fundamentals you’ve leaned and continue to focus on core activation, muscular length, and utilizing your breath throughout the movement.

When you reach a point when you’re ready for an added challenge, feel free to add the Ready and Set exercises you learned from Parts 1 and 2 as you go! The added moves will increase your workout intensity and will keep your workout fresh. It will also prepare you for the Part 4 Ultimate Challenge!


Toe bar & cables


• Set incline to a medium level with toe bar attached
• Perform all exercises slowly with control in a flowing sequence
• Do 5-10 reps each exercise, then continue to the next move

Set Up: Medium level / Foot bar


1. Single leg kicks
2. Bridge (+press back)

Spinal & Core Prep

3. Roll over
• face tower, roll down to supine (decline) and brace hands on toe bar rails
• articulate spine to roll as legs reach up and over toe bar
• modify: smaller range of motion or face away from tower (incline)

Long Stretch Series:

4. Long back stretch
• face tower, hands on toe bar and legs on GB
• dip down as hips circle up and around
• perform in both directions


Abs Series:

5. Single arm press +side bend
6. Teaser

Leg Series:

7. Side kneeling leg lifts
• side kneeling position with one hand to GB (incline) or toe bar (decline)
• keep hips stacked while moving from the hip joint


8. Roll to stand

Check out the video to see how these Pilates exercises are performed on your Total Gym.

Stay tuned for the Ultimate Challenge in Part 4 of the Lean Lines Series! Part 4 will integrate everything you’ve learned from Parts 1 through 3 by combining and organizing the exercises into a systematic and comprehensive master circuit!

Best Always,

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Welcome to Part 4 of the Lean Lines series! Part 1 of the series included a Ready workout consisting of basic Pilates exercises that focused on getting your mind and body ready for more challenging movements. Part 2 of the series Set you up with additional intermediate exercises. Part 3 had you Glow by introducing more advanced and higher intense exercises. Part 4 combines the exercises from Parts 1 through 3 to give you the Ultimate Pilates Challenge!

If you would like a refresher on the Joseph Pilates principals and fundamentals and how this 4-Part Lean Lines Series was developed, feel free to refer back to Part 1 of the series.


When learning the Pilates workouts, practice performing each exercise using the Pilates Principals of alignment, breath, and core control.  Become familiar with the routines sequence and practice until it’s fluid.

Keep in mind these progression tips when perfecting your Pilates routine:

  • Take time learning each exercise to develop confidence through repetitive motion.
  • Listen to your body and make the exercises to work for you.
  • Modify by executing shorter ranges of motion or by adjusting the incline to accommodate your strength level.
  • Increase the intensity by elongating through the muscles, changing the tempo or range of motion. You can also adjust the incline or body position for an added challenge.


Pilates exercises take time to learn and understand the mechanics to perform them properly. The exercises in this workout will be performed slowly with control for 8-10 reps depending on the intensity of the move and for only one set.  Practice each exercise and execute them with precise muscular control.

You are now ready to combine everything you have learned in the Lean Lines Series for the Ultimate Pilates Challenge.


The Ultimate Challenge will involve a reformer style practice and will be based upon the growth in development you have achieve through learning the exercises within the Ready, Set, Glow prerequisite workouts.

Key: You may have noticed already, but the Ultimate Challenge Exercises have been sorted by color based on the 3-part program from which they were introduced as follows:

  • Part 1 – Ready
  • Part 2 – Set
  • Part 3 – Glow


Toe bar & cables


  • Set incline to a medium level with toe bar attached
  • Perform all exercises slowly with control in a flowing sequence
  • Do 5-10 reps each exercise, then continue to the next move

Set Up: Medium level / Foot bar


  • 1st position plies; heels together, toes turned out
  • Running
  • Point, flex, bend, stretch (Heels drop, toes rise)
  • Leg circles (small & big)
  • Single leg kicks
  • Bridge (+press back)

Spinal & Core Prep

  • Roll up
  • Twist & Saw
  • Roll over

Long Stretch Series:

  • Down stretch (simultaneously both knees go down to the carriage, extend through the spine with arms straight, move out/ in while in spinal extension and leading with the heart)
  • Long Stretch (remain in a plank while hinging from the shoulders to press out/in)
  • Long Back Stretch- (face tower, hands on toe bar and legs on GB, dip down as you circle hips up and around)


Abs Series:

  • Single leg stretch
  • Double leg stretch
  • Hundred
  • Opposition Arm/Leg
  • Swimming (prone)
  • Single arm Press +side bend
  • Teaser

Leg Series:

(Right side, then left side)

  • Side Lying Leg Lifts (variations)
  • Leg Arcs
  • Side kneeling leg lifts (hand to toe bar, open GB for core & balance challenge)


  • Mermaid
  • Eve’s Lunge
  • Roll to Stand

Check out the video to see how the Ultimate Challenge Pilates exercises are performed on your Total Gym.

Good luck with your Ultimate Challenge and be sure to utilize the fundamentals developed by Joseph Pilates throughout all your movements. Much like how we understand Yoga as a continued practice, Pilates can also be performed as a practice and the Total Gym is a great tool to help us improve our practice, our health, and our well-being!

Best Always,


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