Day 281: Is It Possible To Build Muscle And Burn Fat At The Same Time?

G'day,

Wow! That was brutal!

Today I did Muscle Rounds (MR) for lower body - quads, hams, shoulders and triceps.

I have discussed MR many times before but if you don't know what this form of training is all about I'll give you a quick run down.

What Is Muscle Rounds Training?

MR is a high volume/high intensity form of training that targets fast and slow twitch muscle fibers, especially useful for training legs.

You pick a weight increment that you normally get 10 reps with. Then instead of doing 10 reps you do a mini-set of 4 reps.

Here's The Catch!

Sound easy? Not so fast! Here's the catch, you do 6 mini-sets back-to-back with only 10 seconds rest between each mini-set.

This is 1 "round", for the larger muscle groups like chest, back and quads you'll do 3 "rounds" in total taking 1 minute rest between each round.

Therefore once you finish 3 rounds you have completed 72 reps in quick succession with a weight you would normally only do 30 reps with on a standard 3 set/10 rep structure. That's an extra 42 reps!

MR Builds Muscle (And Burns Fat)

Can you see how powerful this technique is? I believe MR has been one of the major factors in my success thus far in building muscle - while burning fat at the same time. This is because MR penetrates those deep muscle fibers for growth while the high volume aspect promotes fat loss.

In fact, my Mission 1 body stats clearly revealed that I did burn fat (10.5 kg's) and add muscle (1.7 kg's) over the course of those 84 days. There is no doubt in my mind that MR Training played a big role in achieving that rare feat...naturally.

Does this automatically mean you'll do the same if you use MR? Of course not, only you and you alone will determine your results. However, it is possible to burn fat and build muscle at the same time. I am living proof of that.

NO Shortcuts, NO Magic Bullets

However, this is what it takes to transform your physique in the shortest time possible. There are simply no shortcuts and no "magic bullets" that will do it for you.

Every single workout session counts and you must continually raise the bar to get results. Of course this also means that you will never reach a point where this kind of training gets "easy".

In order to continually make gains you must be willing to go through the pain barrier every single workout.

There is no such thing as "maintenance".

You either moving forward or you are moving backward.

You never just stand still.

Nothing else in the universe stands still...so why should you?

Peace,
Adam Waters, NESTA-CPT

P.S. Muscle Rounds Training is derived from the fat loss training system - Metabolic Surge - I have used for Mission 1 & 2 and am currently using for Mission 3 - Phase 1.

For more information on Surge and an RTP bonus offer check out my Day 75 Post: Nick Nilsson's "Power Surge"

P.S.S. Below are Day 281 pics for July 26, 2007: Mission 3 Phase 1 - Day 51 of 60. These pics were taken at Goodlife Health Club in Brisbane (a very well-equipped gym with a great vibe).