Muscle magic

Focusing on building lean muscle: a workout that delivers results

There are many benefits that come when you focus on building lean muscle. You can increase your metabolic rate, see an improvement in strength and create a more sculpted physique. Who doesn’t like that? Check out these four key strategies that can make an immediate impact on the way you look and perform.

Perform sprint conditioning three times per week

When it comes to cardiovascular exercises that produce the most results with the least time invested, sprint-type cardio workouts reign supreme. The actual act of sprinting on two feet can be tough for many. If you are not a runner or a sprinter, I advise you to proceed with caution and build up to proper sprinting.

If you have a lower-body injury or have had one in the recent past that hinders you from running, actual sprints may not be for you.

If that’s the case, try the Airdyne/assault bike or Concept 2 rower. Leading training expert Alwyn Cosgrove referred to this type of cardio as having minimal disruption on the joints but maximal disruption on the metabolism, making them ideal for those looking to keep their bodies healthy and get the tremendous benefits from sprint workouts.

Below is a 4-week workout that is sure to burn fat and get you in phenomenal shape.

Concept 2 Rower

• Sprint workout week 1: do ten 100-meter sprints at 90 percent intensity, resting 60s between each sprint.

• Sprint workout week 2: do six 300-meter sprints at 80 percent intensity, resting 90s between each sprint.

• Sprint workout week 3: do eight 200-meter sprints at 90 percent intensity, resting 75s between each sprint.

• Sprint workout week 4: do eight 200-meter sprints at 100 percent intensity, resting 75s between each sprint.

Airdyne Bike

• Sprint workout week 1: do ten 10-calorie sprints at 90 percent intensity, resting 60s between each sprint.

• Sprint workout week 2: do six 30-calorie sprints at 80 percent intensity, resting 90s between each sprint.

• Sprint workout week 3: do eight 20-calorie sprints at 90 percent intensity, resting 75s between each sprint.

• Sprint workout week 4: do eight 25-calorie sprints at 100 percent intensity, resting 75s between each sprint.

Perform the ultimate kettlebell complex

My go-to strength-training complex is what I call the “Ultimate Kettlebell Complex.” It is a series of five movements that hit every major muscle group and movement pattern that the body can use. The metabolic hit from this intense complex will not only leave you gasping for air but will also force your body to adapt to the new stress you put on it and put on some muscle.

So, grab a couple kettlebells (women use a 12-16 kilogram bell; men use 16-24 kg.) and let’s get to work!

The Ultimate Kettlebell Complex

• Double KB Cleans

• Double KB Press

• Double KB Front Squat

• Double KB Deadlifts

• Farmer’s Carry about 50 feet

Three rounds for eight reps each. Rest as much as needed between sets

Take fish oil every day

Fish oil is rich in omega-3 fatty acids, containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that play a critical role in brain function and reduction of the risk of cardiovascular disease. They are anti-inflammatory, hormone-like compounds that affect almost every system in the body.

Why can’t we just eat some fish and be good, you ask? Most of our fish is poorly farm-raised, contains a lot of heavy metals, and does not have the amount of EPA and DHA necessary to yield the full benefits of this super food. (There are still some great fish out there, so keep eating fish.) I prefer calamari oil for its DHA content and krill oil because of its high absorption rate.

Slow down your eating for better digestion

Four primary advantages to eating slowly:

• Rushed meals = natural satiety fails to kick in

• Increase ability to lose or maintain weight, improving digestion

• Reduce overall caloric consumption for better fat loss

• Increase absorption for better recovery and muscle growth

Learning to eat more slowly can be one of the simplest yet most powerful things you can do to improve your overall health. Once you slow down your eating, you give your body time to recognize that you’re full. It takes a full twenty minutes from the start of a meal for the brain to begin sending out signals of satiety.