Build Muscle Or Burn Fat
Let’s Get Started Burning Fat By Building Muscle!
It’s crazy how common exercise myths are sabotaging your fat loss efforts! It’s kind of like a hidden secret..well not really but if you are not seeing results..you think that’s normal. THE TRUTH is that if you are not seeing results, you are doing something terribly wrong.
The great mind boggle continues for most people. They either want to lose weight (which really means burn fat) or they want to build muscle. The problem is when they think they need two separate workout plans to achieve those goals. IT’S A MISTAKE!
The amount of fat lost off your body is dependant on the amount of calories going in versus the amount of calories going out through exercise or diet changes. Now the amount of calories your body burns on a daily basis is dependant on the speed of your metabolism. STAY WITH ME ON THIS!
The speed of your metabolism is largely dependant on frequent feedings and the amount of muscle on your frame. WHY? Because muscle is very hard to maintain for your body. It takes a lot of calories to maintain muscle because it is alive and working unlike fat that just sits there.
How much muscle do you need for this? Not much, but you want to at least maintain what you have in order to keep that fat burning metabolism revved up!
So what kind of program do you use if you want to build EXTRA muscle instead of burn fat? THE EXACT SAME ONE YOU USE TO BURN FAT. The only difference is that now you pay extra attention to your protein levels and always make sure that you make progressive increases in the amount of weight you lift and slow down the tempo by increasing rest periods.
See whats going on? You need to stimulate the muscle no matter what! It doesn’t matter if you want to lose weight or build muscle, your program should always include resistance training. The amount of muscle you want to build is up to you and you decide if you want to be huge or remain toned and shapely by how hard and heavy you hit that iron.
The other factor to determine if your program is more weight loss orientated or muscle gain slanted is the cardio. The more cardio you do, the more calories you burn and this in turn makes less calories available for things like fat storage and muscle building.
Now if you were wanting to lose a lot of fat, you would hit the cardio AND the weights hard to create a DOUBLE weight loss whammy. If building muscle was your bag, then you would keep the cardio moderate (three times a week) and spend more time resting, eating and lifting heavy. Small changes, big difference in results.
So should you be training to lose weight or build muscle? Both! Fat loss and muscle gain work hand in hand in the beginning and then you decide which area to excel in.
In this video below, I’ll introduce myself a little, demonstrate a few of my favorite exercises for you and tell you what I’m selling, and answer a few reader questions….and pull a rabbit out of my hat! All in under ten minutes!
K.. so I wont pull a rabbit out of a hat….
Motivation will also play a HUGE roll in your training efforts. Both for bodybuilding and fat loss (are they not the same thing? Pretty much!) But we will get into that later…
EATING FOR RESULTS:
Now it doesnt matter if you want to build muscle or burn fat…there is still a common theme. You are still eating to maximize or retain your muscle while always trying to reduce or maintain a low bodyfat percentage. The common themes are 6 small meals a day and each meal will include some fat, protein and complex carbohydrate. The fancy stuff comes in when you are getting ready for a competition or a photoshoot.
If you want to gain muscle, you make sure that your intake of calories slightly exceeds your output. If you want to burn the maximum amount of fat, then you want to output more calories then you are taking in. That is the simple “shotgun” approach and is where you want to START correcting your eating patterns.
HERE IS A SIMPLE 5 MINUTE MUSCLE BUILDING, FAT BURNING….SNACK:
Cardio To Lose Fat (mostly 
… ’cause I put my surfer dance in there too…
When you order Ray’s ‘Build Muscle And Burn Fat’ Home Study Course today, you get a double bonus from Nick Nilsson and Dr. John Berardi.
Main Topics Covered: build muscle,burn fat,fat loss
109 Responses to “Build Muscle Or Burn Fat”
Thank you. Can you give me some advise on a routine I can do at home. I do not have a lot of time and have no equipment to use at this time. Anything will help
Sure thing. You will be getting lots of tips on working out without weight using only bodyweight in the newsletter also. If you are looking for a program that has routines you can do without equipment…then you might as well look at mine!
Its found at http://www.fattofitprogram.com
Later you may want to get some hand weights to take things to the next level and really push the program.
The book above “intnese by nature” has some free bodyweight workouts in it that you may want to try also.
Love the site! It has such a PERSONAL FEEL to it! Great tips! Keep up the good work!
Please please please…What are the best moves for flabby arm problems? I appreciate all help! With that said, I carry my weight like most guys (all in the gut) and I have physical limitations, (herniated discs, arthritis, amongst other limitations) and I don’t know really how to proceed. I do weight lifting because I don’t have to go at a fast pace…or stand/walk which is hard for my back…??? Thank You…
Because of your limitations, I would suggest seeing a personal trainer one on one. But I’ll cover your questions in a future newsletter for you.
I am 24 and only weigh 155-160lbs & “6ft 3in”, What is the fastest and safest way to put on weight with working out, I take creatin and got up to 165-168lbs, and as soon as i stop taken it i go right back down to 155-160lbs
Quickest way to gain muscle? Here is the hack answer:
1 gram of protein per pound of bodyweight
Use only one compound exercise per bodypart
Train on a full body three day a week routine
Sleep, rest, grow.
Constantly lift heavier with the same good form.
If you’re weight doesnt go up and you are doing all of the above, add 500 calories to your daily intake.
Is there any way possible, to lose weight, without losing it EVERYWHERE? I need to drop 15-20 pounds but most of weight is all in my stomach. But everytime I start to diet and exercise, the first thing that goes, is my already non-existant boobies. Any advice on losing/toning evenly? I’m 5′9 and wearing a size 12 but would like to get back to an 8, lose the gut, and retain my 36 “b” cups (smile). Thanks.
Can’t be done. Fat burns off of everywhere. You tend to see it in the extremities first visually, but your body doesnt pick only from certain spots.
hi ray,
i’ve been reading some of the information you’ve got here and it’s just what i need. i’m 52 and not in as good shape as i once was,i do want to get back into shape,i walk for 30 minutes about three days each week,i use a weight bench not so often,my eating could be better modified,and i just want so badly to lose about 20-25 pounds,wha advice do you have for me?
I’m glad my articles are helping Linda. It looks like you already know what needs to be done but its just a matter of actually doing it.
It really is a simple process once you can get yourself started. Like you said, do more resistance training. Start with a full body routine three times a week along with your walking. After that or at the same time take a hard look at your eating. Make sure you are getting the proper carbs,fats and protein you need on a daily basis.
Give it all you got. It’s a simple approach but simple works.
Hello,
Tell me what at-home exercises I can do to tone and lose about 20-25 lbs? I’m 5′3,and weighing about 180 right now!! I walk about three days out of the week for 30 minutes.I do some aerobics maybe two days each week until I sweat. Any good tips for me? Thank you for this site.
There is a nice little bodyweight workout you can do at home that I put up on this site here:
http://www.buildingbodies.ca/Weights/Bodyweight-Workout.shtml
I need to lose 30-35lbs mainly in my stomach. I workout 3-4days a week, I have the total gym, gazelle and a ab machine at home. I am 5′6″ and my weight is 166lbs, what could you suggest to help me lose weight. I am going on vacation in March and would really like to lose as much weight as possible. Help!!!
Hi Kimber (ly?) I do all off my one-on-one coaching over at my membership site at http://www.fasterleanerstronger.com
You can also read over the other comments above to see the tips I gave to other folks that just signed up for the fitness newsletter.
I can certainly empathize with Stephanie. I’ve got the same trouble - more body weight (mostly fat) in the stomach than everywhere else. And it doesn’t seem to matter whether I weight 120 lbs. or 190 lbs! I’ve decided that I will continue to put on the weight I need to to fill out my semi-thin frame. Once I finally fill out the rest of my body I intend on moving into the cutting phase. I refuse to lose the rest of my body attempting to have a flat stomach though I’d love one. I’m gonna read and practice the info. in the Fat To Fit ebook along with the six pack abs book written by Ray Burton. Hopefully I’ll be able to at least keep my abs from popping out another three plus inches as I add pounds to my frame.
Hey Mary, I wanted to let you know that you don’t have to worry about splitting everything up. You will be able to keep all your lean muscle (and even build some if you want) while taking off the fat at the same time. I put the very best information I could into those books and everything you need to know is in there. Let me know if I can help you in any way as you work through my programs Mary.
How much cardio should I be doing if I want to burn as much fat as I can, while not losing any muscle? (or is this simply not possible?) I used to run 10 miles every day and managed to get down to 165lbs, and 6% bodyfat. Unforutnately, I was losing hard earned muscle at the same time. Now, i’m only running 3 miles, twice a week, and doing one day of sprint training (10 sets of 80 yards of uphill sprinting), and doing my normal weight training. I’ve put on about 15 lbs of muscle in a very short time, but i’ve also crept up to about 10% bodyfat. Is there anyway to cut back to 6 or 7% without losing any (or at least minimal) muscle mass/strength? How would one go about this?
I am now 42 and I can’t loose weight. I used to weight train and have great definition underneath my inch of fat. I am 5′7 and weight 160lbs. I am comfortable at 145. I go to the gym every day, do 40min cardio and at least 30-40 of weight training and sweating!!! I only eat 3 meals and I know this is a problem. I love wine and sweets and have cut them out until the weekend. The sweets almost completely don’t have, I eat fruits/granola and yogurts, all of which I never touched when weight training in the past. I can’t make the scale move nor the inches leave, so I am definitely doing something wrong and refuse to go back to tuna/potatoes and rice cakes all of which are not the issue and I am not in competition! Please give me some great advice as I have had just about enough.
tks
k
im definately going to be checking out your website bc i too have practically no equipment and just weights. however, i want to build and make the glute muscle bigger for a plump and rounder butt:)
ive seen a few different things but what do you think i should do?
Hey Catarina, I have actually written a couple of articles on glute training and exercises for a rounder butt. You can start by checking out this article on this site:
http://www.buildingbodies.ca/Weights/glute-training.shtml
Hi I’m trying to make a purchase of the six-pk. ab routine for $49.95 but cannot get the clickbank page to show up,I’ve already recieved a reply about this same issue,and the reply was that someone on your end tried the clickbank account info site and it worked fine,I contacted my cable/internet provider and they say everything is working correctly on my end,but I would’nt bet on them,I made a online purchase this morning and it went thru just fine so I really don’t know what the problem is,can you offer another method of payment or a different solution….Mike Hogan
Hi Mike, I just tried the download page and it’s working for me too. There are two locations where you can get the “deluxe package” that contains both the “Fat To Fit Program” as well as the “Six Pack Abs” program. Here they are, either link will work.
http://sixpackabdominals.com/abs-workout.htm
http://www.fattofitbook.com/letsgetstarted.htm
Thanks for having a web site. I lost 20 lbs since July2007, but I have stopped my exercise routine for about 2 months now. Can I get back to my old routine or should I start all over again?
Thanks for your time.
Marie
I would get right back into your old routine since you probably liked doing it while you were doing it. The only thing is make sure you cut back on the volume and intensity so that you don’t make yourself really sore or wear yourself out. Unless of course if what I just said is what you meant by starting all over again!
hey ray ,
i have belly fat
only , only belly fat which does’nt go, i’l have to becom a stick to make it go … i want to gain muscle in other parts of my body n let this belly fat go , dat is all i want …plz help !!!!
thanx,
regards,
anhad.
HI,
I’m in need of help I weight 149.5 and i need to drop to 130 in 2 months i have some hard work to do before june17 and lose my stomach legs and arms by that time period what am i suppose to do. some one please help PLEASE
should i start just runing and wearing sweat suit to burn off the fat
Anhad…I’m not a stick and my abs are doing great. Check out my six pack abs program. It’s all you need to get what you are looking for.
Hey Ray,
I am 14 and want to lose a bit of weight and start conditioning and training for hockey season. Do you have any advice on what kind of workouts, fitness plans and nutrition plans i need to achive this??
Thanks, Kayla
Kayla, check out comment #7 and add in some interval training.
Hey Ray, sorry to bother you again. I have been doing the workout in comment # 7 that you recomended. I was wonder how many days i should interval train for, the remaining 4 days of the week or only 3 days and rest one day?? and is there anything that i can replace interval training with while we have all this stupid snow we just got here in Edmonton??
thanks a bunch, Kayla
I usually play it by ear and see how my body feels but I would suggest that you do 2-3 and take the complete off day just to recover, relax and not have to worry about anything physical just for a day
There is never a reason to miss interval training! Set the incline on the treadmill at 15 incline…set the speed at 6 and do one minute on and one minute off…but if you have to, go hammer out 20 minutes of doubles with a jump rope
How do you get lean arms. I do weight lifting often however my arms get definition however they do not become lean. Do you use light weight more rep or more weight less rep.
I am 54 years old and do weights everyday along with bodypump classes. I also run twice a week. Is there anything you can tell me to help lose weight I seem to be weighing more however I do look the same, my clothes are looser however I weigh more on the scale.
Thanks, Edie Kaye
Hi i was just wondering if i walk on my treadmill 15 min twice a day am i doing any good or do i need to walk 30 min at one time.
HI im a wrestler and i was wondering if you can help me create a workout that works cardio as well as the core muscle group with a regular weight set at home
Hi Ray,
I am 42 years old, am 5′2 and weigh 179!!!!! I have always been between 135 to 145. I was hyperactive thyroid but drank the radio active iodine resulting in hypothyroidism and have ballooned. I have tried many different diets and running and going to the gym. I did get down to 156 but my doctor lowered my medication and i have gained it back and became quite discouraged. Hate to go back to the gym fatter than what i was……embarassing… I have not been very active lately and i have been eating poorly…please help me get back on track, most of my weight gain this time has been in the stomach area…..OHHHHHHHHH and i hate my arms, too fat.
Thanks
Carol
i might be on the wrong post but thanks for the “Killer Ab Workout”… best work out by far with the hip rolls and russian twist.. i combined a few of the exercises.. very effective… thanks
Hello. I’m a fighter. im going to be joining a mma gym when i become the proper age. however i am 6 feet and 181 lbs (19-20 BFP) I really need a good work out. One like the MMA fighters do i needa get into that fighting shape. My equipment -2 punching bags, 1 pull up machine, 1 weight machine a bench press, 2 treadmilles, a perfect push up, and a medicine ball. PLEASE help me with the mma stuff. ive got a lead on it because ive done tkd and jiu jutsu before and also some kung fu. but i need a work out.
Much appriciated,
Eddie
There are a ton of workouts on this site but check out this one: http://buildingbodies.ca/exercise/randy-couture-workout-for-mma-conditioning/
Hello. I was in High School Football and then got injured. i was in cruches for a while. now that im off I need to get back in shape. I really slacked off for a long time and lost muscle and put on some fat. I’m trying to improve. ur workout are really good and i am improving very well. Thanks!!! but I still need work
Your Welcome Armando. Keep working hard and come back stronger than ever.
Hi there, I am 29 years old, I just had a baby via c-sec, 3 months ago, and now i can finally start excercising. Which i desperately need ! I am 5′1, and I probably weigh about 150-160 I fluctuate. I was wondering what cardio excercise would be the best to burn fat? does it really matter, or is just getting your heart rate up and sweating whats important? How many times a week should I be doing cardio, and how many times a week should i lift weights? I really need help in this area… any advice would be helpful. thanks.
Hey Olivia, any cardio is better than no cardio but I have a personal preference for interval training because I like the speed and power that it creates in my physique.
You can learn all the general info you need about cardio in the cardio section right here:
http://www.buildingbodies.ca/Cardio/Cardio.shtml
And you can learn about interval training right here:
http://www.buildingbodies.ca/Cardio/Interval_Training.shtml
Hope that helps!
Hi I am a 70 year fit male 5 ft 7 150 lb. As is common at my age my butt is starting to sag. Because of years of distance running I recently had to undergo arthoscopic surgery so I am limited in exercises I can do. I have been doing dead lifts and partial squats but knees wont let me do lunges. Any other things you could suggest?
Yes, for sure Bob. Glad to have you aboard first of all. Back to the question. I would do very wide squats. I know…..just wait. The version I’m talking about is called sumo squats. You are in a very wide stance, sumo like (go figure), with toes pointed out. In extreme knee pain cases, holding onto something solid so you can lean back to keep the upper body back over the glutes (like door handles, check the door first) takes a lot of the shearing forces off the knee. It’s better for rehab than leg extensions. For the life of me I can’t see how leg extensions would be the FIRST choice in rehabbing a knee.
Does this help?
P.S. Its the depth and weight shift over the knees of the squat that digs into the glutes. That’s why I want you to go wide and deep.
Thanks Ray for advice. - I tried it in my gym workout today. I used the smith machine and working up to 3/4 of a plate did 4 sets going down to parallel. I was surprised the positioning in the sumo stance did not hurt knees and will work up to a full plate. I hope that going down to the parallel position is low enough.
Glad to hear it. Makes my day. Cheers Bob.
I have been working out for a while now and im in pretty good shape but i can’t seem to loose fat off my butt. how do i do this?
Check out this video on youtube I did about losing fat off the chest and butt:
http://ca.youtube.com/watch?v=clMFlvxsDAk
You can also learn from my other videos by hitting the yellow ’subscribe’ button to the right of the video. When I publish new videos you will be emailed. Here is my channel where all of my videos are shown:
http://ca.youtube.com/user/buildingbodies
Hi,
I am fitness freak as I have picked up this new passion for health quite recently but fortunately not too late. I am happy and also try to motivate others to remain fit.
I JUST FOUND YOUR WEBSITE TODAY AND I LIKE WHAT I’VE SEEN SO FAR. I HAVE LOST 60 POUNDS SO FAR AND ALTHOUGH I HAVE TONED UP SOME AREAS I WOULD LIKE TO BUILD UP OTHER AREAS, SO I WILL GIVE IT A TRY. I THINK MY SON WOULD LIKE YOUR WEBSITE ALSO SO I WILL SHARE THIS WITH HIM. I AM A 46 YEAR OLD GRANDMOTHER AND I’VE BEEN TOLD I LOOK AT LEAST 10 YEARS YOUNGER SO THIS COMING YEAR I WANT TO BE A FIT, HEALTHY, AND HOT GRANDMOTHER.
Thanks for popping by Dorothy and Sahil!
ray i need help bad man…..im a former football player and need advice where i should start…..im 5,9 260…im trying to lose about 60-70 lbs but i dnt know where to start anymore….i found you on youtube and subscribed to your channel in hopes you have the answer…where should i start and should i start a diet??
K…
Here you go. Start here:
http://buildingbodies.ca/exercise/beginner-workout-routines/
THANK YOU FOR YOUR ADVISE
can u send me an eating routine for boxing i need more muscle
Seriously….
How can i lose weight and build muscle so it can help me with football are any of your routines targeted to things like that and i would like to get faster but i’m mainly concerned about losing weight and gaining muscle
Look at the title of this article. Build muscle or burn fat. You’re in the right place. Just read it and start putting it into practice. Look at my youtube channel here: http://www.youtube.com/user/buildingbodies there is lots of stuff or download one of my programs for building muscle like this one: http://www.buildingbodies.ca/building-muscle.php and if you want to get faster, leaner and stronger, then go to http://www.fasterleanerstronger.com
this is the way to go.am lucy from kenya and cases of obesity are becoming an increase in our continet so we neeed tips to control this epidermic.continue the good work
hey im 20yrs old and im 290lbs and 6′4″ i really need to lose about 50-65lbs i used a suna suite befor and lost 30lbs and now that i have slowed down in my workouts i gained most of it back what can i do to lose the weight and keep it off with out killing myself in workouts 5-6 days a week
Hi ray..im 5,11 and weigh around 250 lbs..ive never been on a diet before..i was wondering if you could suggest a starting point for me???
Hi Vito, Check out Fat2Fit Secrets
hi ray. im 6 foot and weigh around 209 pounds. my body is good in terms of size but after 2 years of working out, ive hit a wall. im trying to rip up now and gain a bit more muscle. whether or not that means startin a diet or changing my routine im not sure. any suggestions my friend??
hey man, im 5 foot 8.5 and weigh 126 pounds, i really need muscle gain, what can i do….? help me with everything you got please.
Other than all the free muscle building stuff on the site, check my program out: http://www.buildingbodies.ca/natural-bodybuilding.html
Mr. Burton
I have been told by many that if I want definition i need to burn more calories than i take in. But I also want to gain muscle,is it possible to do both? Any information you can give me would be very much appreciated.
I’ve had it happen but it’s hard to do. You have to tweak everything just right and train like crazy. (smartly)
well im a wrestler and i want to get stonger but i don’t want to go way to much over my weight class. Im already around 13 pounds over my weight class out of season. Do you think i should lose weight first then start building up again? Ive been really puzzled on this subject and ive basically lived in the gym not knowing what to do.
For sure Jon. Get rid of the fat and replace it with muscle. Then you can start to worry about specific strength without mass gain.
Thanks. I appreciate it. Should i still lift weights if im trying to just lose fat?
Yes.
Thank you so much. I only have a few more questions. Sorry but all my years ive been working out its been a team thing and i only did what I was told in the weight room by my coach and that was it. I was 215 pounds. a few months ago i dropped a good amount of weight to wrestle at 157 pounds and all though i succeded i lost a good amount of strength. i lost the weight quick but i had no knowledge of what lack of food and protein would do. im slowly getting my strength back but i really want to be something ive never been which is cut. i can see my abs a little bit but i want my body fat percentage to be low. I am going with what you told me and i am going to try and lose the fat first. My questions are how much cardio should i do? Right now what I do is get on the treadmill and run on the treadmill for 20 minutes. The first mile i run i run the whole thing at 9.0 (im assuming that is 9 mph) which is roughly a 6 minute 45 second mile. I then slow down to about 6.5 after i hit the mile mark, then i speed up gradually between 7.0 to around 8.0. and then like the last minute ill go about 10.0. Im just trying to confuse my body to make it worth it. then i jumprope for about 10 minutes. Should I do something else? and also Should i do cardio before or after my workout? right now im running before then i eat my 5th meal( out of a 6 meal diet). I hope that my frequent questions are not annoying you, I just want a solid workout plan that i can stick with throughout the summer and before season. Im not only doing this for wrestling but for looks too. lol Any information back from you is very much appreciated and i thank you for your advice before.
sincerely
Jon
Check out this cardio link Jon http://www.buildingbodies.ca/Cardio/Interval_Training.shtml and for the program take a look at my program here: http://www.fattofitprogram.com
Thank you so much i appreciate it. I have one question i had a c section 2 years ago and my stomach is still big, but the thing is I always had a flat stomach what exercise can i do to get back my flat stomach.
Check out my latest program on losing fat on the stomach Kandy: http://www.sixpackabdominals.com
I came across this sight and was blown away. All the information you have this is incredible. I play varsity football for my high school and kind of looking into MMA as a hobby and wanted to become overall a better athlete. The strength, flexibility, and conditioning in here makes sense! I look forward to implementing your advice and optimizing my body’s full potential.
hello Ray very pleased with what I see on your site but am wondering what you can do to help a retired female to lose weight (75 yrs young)have been trying for years and get no results . seem I can`t find anything for my age group
Hey Ray, I have a challenge for you. It’s a workout that we have for our masochistic players on the football team. It consists of:
25 Chin-ups
50 135lb deadlifts (or a higher weight, probably 185)
50 Push ups
50 21″ Box jumps
50 Knee to Elbows (hanging from a chin-up bar)
50 35lb Kettle bell swings
25 Chin-ups
All in that order in the fastest time. I got 25 mins 50 secs but the record here was set at 11 mins and 11 secs. It’s a new workout for the team and I wanted to see what you though about it.
Hey Joe (insert hendrix song), thats a great workout for increasing endurance. Not so good for power, size or strength though. It’s very similar to the spartan 300 workout actually.
Thanks for sharing!
Want to say that you have a lot here for the mind and the BODY. Like your site and I’ll be back for more! Although I don’t have a question, I work out with weights at least 5 days a week protein, protein, protein, carbs, etc…in my 40s…and after living sedentarily for over 6 years…there is no problem with them coming back. It’s nice to have your site around for that needed mental boost and for learning some new ways to keep the interest sparked! Thanks.
Well thanks for saying that Mimi
I need your help. I’m not BIG, by any means, I weigh 145 lbs and am 5′ 11″. But no matter how much I try, I can’t seem to make my stomach and leg/glute muscles visible. It’s like they’re trapped under a thin sheet of fat and can’t reach the surface. I have lost weight over the course of this year (about 20) but now the fat loss has stopped. I hate being IN BETWEEN almost as much as I did being chubby, at 164 lbs. I definetely know that girls don’t find it attractive, that I don’t have visible abs. Have any advice, I’d appreciate it, you seem to be a reputable and qualified source.
Hi, great site!
I have a question:
Can you recommend a good protein powder that:
- Does not contain milk products
- No soy
- no refined sugar
I’m trying to find ways to get protein without getting into dairy and chicken, chicken, chicken.
Thanks
Jennifer
im 18 years old and i just started to build muscle. times have been hard and i cant afford real weights so im currently using milk jugs filled with water it works for now but i was wondering how long till i start to see results. will i have to start lifting real weights or would i be able to stick with milk jugs i dont have a steady routine,some days i work a little harder than others it depends on how i feel. i know that it takes time and effort and it aint the easiest thing to do if anyone could help me out that would be good……………… majalos
As long as you keep working harder and lifting heavier, doesnt matter if it’s by tying books together or using your bodyweight, you’ll grow kauaiboi. As well, for those that can afford to spend a few bucks, I have a complete bodyweight only training system that you can learn more about here: http://www.commandocardio.com
I would like to get bigger while creating a good cardio routine so I can make a name in professional football. I have lifted for years and I would like to know how to be the best athlete I possibly can.
hi i’m new here i wish a mma workout routine but i don’t know how make tehroutine.
the youtube video is great thank you
This one is popular with readers eric: http://buildingbodies.ca/exercise/randy-couture-workout-for-mma-conditioning/
i am in need of a killer ab work out . i started runing 6 miles or around about that to get my legs into shape and i got that down to about 1hour and 30 minutes and now that i have shaved the extra flab off my legs and arms i can not seem to figure out how to do that with my stomach and i got weight loss pills . well at least a trial for about 30 days and i would like something to fit in there with them to max out my weight lose . i can go to the gym or workout at home eather way you think would be have the best quality and max results
what exactly does this have to do with mma training?
yeah cool you can do all kinds of bodyweight exercises…and?
mma training is based on explosive lifting and massive endurance, i dont see the benefit in slow heavy movements to achieve speed or power.
how about a bare bones back to basics approach to building strength and speed?
in case your not aware of it, this website is advertised under mma workouts.
feel free to e mail me back.
jd
KILLER AB WORKOUT: http://www.sixpackabdominals.com/
I am a roof cleaner in Tampa, and need strong legs/glutes for my roof cleaning work.
I have a Universal Gym Machine in my home, with adjustable seated leg press.
Until I read this site, I did not know about placing my heels higher to work my Glutes.
My butt is SOO sore, Ican hardly sit down from yesterdays workout.
It felt good to have my Glutes all pumped yesterday!
I just HAD to put my jeans on, and liked the way my butt looked in them.
I am recently single, and women LOOK at that part of us guys.
Nice Glutes on a Man is a BIG thing to many women.
Thank GOD for this wonderful site!
Sir,
i am 22 years old. but i am just 161 cms tall:( that is almost 5 feet 4 inches… i also have fat in my lower back and stomach.. i am dangerously on the verge of getting a belly [i hate it]. so could you please give me tips to reduce belly and also to grow simultaneously.. is it true that our daily heavy body workouts will trigger growth faster???
waiting for your positive response at the earliest…
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I honestly don’t understand how you can visit a website with thousands of pages of information on how to get fit, read the comments above and still not take it upon yourself to learn this information and then implement it.
There is even references to complete workout programs and diet information.
How can you ever expect to get in shape if you won’t even put in enough effort to read a few pages….
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Hi Ray,
I have a question. I know I need to work on my diet, I keep going between, 230 and 235. My last body fat % was 27. I am going to have it done again. I have been seeing some strength improvements, but it has been very slow. Any suggestions on to speed it up, so I can physically see the changes? I am on a 3 day full body workout plan w 2 hr cardio days a week.
Hi Bill, I’ve already answered questions similar to yours in the comments above.
I have read about full body vs isolating different parts. Is the full body better for building muscle, or the other?
For me… I like full body but it really depends on the person, what you are training for and lifestyle factors.
This is a real endorsement of Ray and his dedication, methods and determination to change the world one body and person at a time.
I found Ray online in about Jan 2008 - I scouted his website and links and liked what I saw … I had already got to the weight loss (5′2″ 160 lbs) on my own, buying dvd after dvd trying to find what I liked and wanted to do. Don’t get me wrong - I really enjoyed everything I tried and was happy to give up everything I could’nt possibly learn (can you say hip hop).
So at - true - 50 - I booked Ray for an in-home session because I’d just bought a girlie Bowflex and wanted him to show me how to use it. Foget that !! Ray took me through my own workout and coached me into turning that into a real workout!! I’m still at it and want to visit his gym soon.
Ray has an amazing ability to read people and stay real himself. Just a hint - don’t say anything like “I’m afraid I’ll drop it if I have a heavier weight”. The only comfort you’ll get from him is “Well then, don’t drop it”. I think of him every time I do heavier weights on sit ups.
Love reading your blogs, Ray! See you soon!
Hey MaryAnn! Thanks so much for taking the time to pop by and write that
It’s funny sometimes when people remind me of things I say… I think “Did I really say that?” It gets me in trouble…. sometimes lol 
Yes… yes… you really did (with a smile)
… and I thought about it and, yeah, you were right. Haven’t dropped a weight yet!
Cheers!
Visitor gym hours?
Hey Maryann. It’s a private gym so it’s by appointment only. If you want to book a session just give me a ring and I’ll see if there are spots open.
I have got a mild fracture in my shin. I dont want to put on all the weight I have lost. Whats the best exercise. Should I buy a stationary bike?
Upper body circuit training will do the trick.
Great tips! Everybody seems to forget this, thinking they need a different routine for different goals. It’s like driving a different type of car based on where you want to go!
All you really want is the most efficient car for the job. Same with your workouts.
Thanks for pointing this out!
[...] Build Muscle Or Burn Fat [...]
Ray, I do isometric routines at home to work my ab areas. I mainly do a combination of side and regular “plank” positions and hold them for about 30 seconds. After about 3 or 4 circuits I find that I lose the ability to focus on the area and other muscles in the body start to take over and I feel like I’m no longer building the strength of my core. Any thoughts on how to get past this “wall” or just keep working at it to increase the reps? Thanks.