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    The Truth About Building Muscle: Fat Loss Book
    The Truth About Building Muscle: Fat Loss Book
    The Truth About Building Muscle: Fat Loss Book
    Ebook150 pages1 hour

    The Truth About Building Muscle: Fat Loss Book

    By Jeffrey Bedeaux

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    About this ebook

    Learn how to lose fat naturally without drugs or a tasteless diet that nobody wants to eat. You can easily lose fat by making multiple small changes in your life.. They all add up to make a big difference and they are easy to make into new habits that will last for the rest of your life! I like to do things the easier and smarter way by following time-proven principles. No need to reinvent the wheel here.

    In this book we'll cover:
    Learn the benefits of fat loss
    How to keep your hard-earned muscle AND lose fat
    Simple cardio principles and guidelines
    Heart Zone Training, what is it and how will it help me?
    Turn your body into a fat burning machine!

    Stop following all the fad diet and fad drugs of choice out there today. There isn't a magic pill or secret miracle out there. It does take some work and discipline on your part but you know you can do it!

    Stay healthy, lose fat, lose weight naturally!

    Download now and take your body to the next level.

    LanguageEnglish
    PublisherJeffrey Bedeaux
    Release dateOct 6, 2015
    ISBN9781310805295
    The Truth About Building Muscle: Fat Loss Book
    Author

    Jeffrey Bedeaux

    I've been writing non-fiction fitness books for over 10 years, mostly focusing on natural bodybuilding (i.e. without steroids). Since college I have been helping people achieve their bodybuilding / fitness goals and everyone kept telling me I should write a book since I have such a vast amount of knowledge in the area. I have written 5 books to this point, with a few more books in the pipeline, so I am able to help even more people.I love writing and I love helping people so I plan to publish more books covering more topics and look for additional ways I can use my experience to give others a big push towards their goals. So far the feedback I have been receiving has been fantastic which has been encouraging and gives me the motivation to continue writing.Thanks to all my new friends I have met through Smashwords!Jeff

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      Book preview

      The Truth About Building Muscle - Jeffrey Bedeaux

      The Truth About Building Muscle

      Fat Loss Edition

      By: Jeffrey Bedeaux

      Copyright © 2005-2014 Jeffrey Bedeaux

      All rights reserved.

      Distributed by Smashwords

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this ebook with another person, please purchase an additional copy for each person you share it with. If you're reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      Ebook formatting by www.ebooklaunch.com

      Table of Contents

      Introduction

      About this book

      Getting the most from this book

      Dedication

      Why an e-book?

      Why I wrote this book

      Cautions and warnings

      Lose fat

      Eating to lose body fat

      There's no substitute for hard work when it comes to losing fat

      Can I build muscle and lose fat at the same time?

      Getting shredded and keeping mass

      Fat-burning mode: learn to love it

      The top 8 fitness success formulas

      1. Listen to your body

      2. Control your portions

      3. Slow down!

      4. Substitute smarter

      5. What are you drinking?

      6. Get your butt in gear

      7. Join your kids

      8. Build muscle!

      The dangers of excess body fat

      Reducing body fat reduces disease risk

      Gaining fat happens to us naturally

      Healthy eating and fitness are the best defenses against being fat

      Turning fat into muscle myth

      Cardiovascular exercise principles and guidelines

      Oxygen

      Heart

      Fat loss

      Killing the myth

      Mental aspects

      Beware

      Warming up and stretching

      Cooling down

      Frequency of exercise

      Duration of exercise

      Heart zone training gets the most out of cardio work

      Healthy heart zone

      Fitness zone

      Aerobic zone

      Anaerobic zone

      Red-line zone

      So how much cardio for fat loss?

      Calories burned in selected activities

      Target heart rates by age

      Best time of day for cardio

      Monitoring your fat loss progress

      Intermediate and advanced fat loss techniques

      The secret to increased fat loss

      But you want more

      Absolutely do not waste your money on gimmicks

      Double your rate of fat loss in the next 7 days

      Triple your rate of fat loss in the next 7 days

      Main points for losing fat AND building muscle

      Keep volume low and intensity high

      Train briefly and infrequently

      Train for strength

      Use an appropriate repetition range

      Focus on the major muscle groups

      Use proper training style and technique

      Emphasize recovery more than you think you should

      Eat well and often

      Combine machines and free weights

      Keep a daily workout record

      Diet to obtain muscular definition and low bodyfat

      Questions and answers

      Terms and definitions

      Introduction

      About this book

      Hello and welcome! Thanks for purchasing my new e-book. It's loaded with revolutionary proven knowledge and techniques that will allow you to quickly and efficiently transform your body to whatever level of fitness and muscularity you desire. You can do muscle toning or firming or conditioning for a sport or even adding 20, 40, 60 pounds of new, hard muscle to your frame. All without drugs and without spending a fortune on nutritional supplements and without wasting your time in the gym.

      You see, a while ago my 25-year-old friend told me was getting into lifting weights at the gym and he wanted to know what I thought he should be doing in the gym to maximize his results. He knew that I wrote books on the subject, performed research on trainees from 16 to 82 years of age, measured the results every step of the way and synthesized them into full workouts and specialization workouts. He knew all that and more but he didn't want to read that much, he just wanted his best friend to tell him the core knowledge from all those books and all that research. The best of the best without any preamble, padding myself on the back or self-serving BS about how smart I was compared to others. So I gave it to him. Nothing more; nothing less.

      That made me realize I really could condense what I've learned developing new data, feedback from customers, and experience from personal consultations. Everything into a book that I could make available to anyone in the world via the Internet.

      And that's what you have right now. The best information garnered from years of research in real world testing. I urge you to read every word of it. The knowledge you need is in these pages and is laid out in a concise format and I don't repeat the same things over and over. That is with the exception of safety. Safety is the most important piece of information you can get out of this book. With that said I wouldn't dwell on it too much.

      Getting the most from this book

      If you are like most guys, you're tempted to turn to the chapters on workouts and dive right into your workouts with those killer techniques and principles. That's because most muscleheads see bodybuilding as merely hoisting weights up-and-down, over and over, slowly increasing the weight, under some misguided concept of this is what builds muscle. These are the guys who are always on the look out for the magic routine that has eluded them for so long. Don't make that mistake!

      Now I know you're not going to like to hear this, but read this manual all the way through before beginning your program. I want you to get on the gym floor in the quickest time possible but I want you to be armed with the advanced knowledge needed to put that time to good use. If you skip a chapter thinking you already know everything needed to know about that training factor, you could be setting yourself up for a big disappointment. But don't worry I'll be there every step of the way.

      We will be covering a lot of information in this book. Information that is anything but common knowledge even among the professional bodybuilders who rely on anabolic steroids for their massive gains. Well, there you have it. I've sufficiently warned you of the dangers of skipping ahead in this book and I've given you a couple of extra emphasis tools to make sure you get the most important details from all information I have jammed into these pages.

      Also, you will notice a couple of inches of open space at the bottom of each page; I did this for a reason. I want you to write down and highlight the most important parts for you. This open space is for your notes. By reading and writing the ideas that really connect with you, you will be able to absorb and use those points without even being aware of it. Print out this book and write all over it; I want you to squeeze every benefit out of the huge amount of information within these pages.

      Two other tools you will see throughout this book that will help you understand the key points are The Doctor Says dialog box and the Doctor's Prescription dialog box. Look for boxes like these as you are reading:

      These 2 dialog boxes will help you get the most important information first. Also use them as a guideline for writing your own notes at the bottom of each page. After you have read this book you can skim through it later and read only the dialog boxes and your personal notes to re-connect with all the information contained in this book. I have found this technique to be very valuable to me when I want to skim a book I have already read and review the key points.

      So here's what I want you to do now. If you have already been busting your ass in the gym training three to four days or more per week. Take a week off! You'll understand why later, but for now just plan on using that week to review this manual and fully prepare for your fiery return. If you're relatively new to bodybuilding, or it has been awhile since you've been in the gym, take the next week to introduce

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