YES, YOU CAN BUILD MUSCLE & BURN OFF FAT

  Posted on July 20, 2019 By

YES, YOU CAN BUILD MUSCLE & BURN OFF FAT

_

Did you know you can build muscle & burn off fat at the same time?

_

A popular debate these days seems to be a “myth” you can’t build muscle and burn fat at the same time. YES, YOU can in fact accomplish this goal!

_

Here are my 5 Rules to BUILD MUSCLE & BURN FAT.

_

  1. Be Patient

_

  1. Be Consistent

_

I list these two together because they tend to be the hardest sometimes. In this day & age of wanting fast results, accomplishing the goal of building muscle & burning fat takes time and consistency. As long as you have guidance, in your goals…Just keep working! The results will start happening, & when they do…it’s like a domino effect…they just keep going.

_

  1. Follow a Program/Plan

_

This goes for Workouts & Nutrition. In my experiences for many areas in life, especially training and nutrition. The most successful people follow plans & stick to them. Have a Plan & stick to it!

_

  1. Get Sleep

_

7-8 Hours. This is when your body is rebuilding & recovering.  Sleep will also help with hormone balance. Sleep is so very important. Get your Zzzzz’s

_

  1. Mange Stress

This goes for work, life, training, and yes nutrition. I find the best results to give me accurate measurements of life stress is watching my @whoop strap.  The strap is spot on for giving me daily guidance for all stresses in life!

_

Are you interested in a Program that will help accomplish the goals of burning fat while building muscle?

_

My Circuit Shred program will be launching in August!  This program has helped me and also many other clients drop body fat and gain muscle.  Details will be coming soon!  Hit me up in comments if you’re interested in this program!

#ericgahan #muscle #strengthtraining #rehabilitation #menshealth #empowerumen #testosterone #hormones #strong #fit #fitness #fatloss

 Category: Uncategorized

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 916 other followers

Follow Eric Gahan on Instagram
👊🏻Be Both Flexible & Strong! Become Flexible Steel!👊🏻 _ Hey everyone.  This month I plan to get into the 4 Weeks to Flexible Steel Challenge by @flexiblesteelinternational _ I'm going to take 4 week….& probably more!  To become more flexible & have great strength at the end range of the flexibility! _ It’s one thing to have great flexibility, but... _ Do you have great strength w/ the flexibility? 🤔🤔 _ In the photo you will see the first week to my plan to become both Flexible & Strong! _ I will be using a timer on my phone.  I use the Gym Boss timer for my iphone. _ Best part, I already did all the planning for you.  Just learn the movements --Link in my BIO _ Every week I will be adding 15 sec on to the intervals!  By the end of the 4 weeks you could be holding each movement for 1 min 30 secs & also increasing your flexibility & strength! _ I plan to do 2 rounds of the posted photo on my timer for a total of 10 min 40s of flexibility work each day.  I will do this everyday I train!  So 5-6 days a week. _ If you're new to this.  You may want to just do 1 rounds & build up to 2 rounds.  It up to you, just listen to your body & be safe. _ Also don’t force it.  Take the stretch to end range with a mild feeling of stretch!  No Pain.  The old saying No Pain, No Gain is false. _ Take it slow with COMPLETE control!  This is the route to flexible & strong! _ Again, complete details are in the link in my BIO! _ Join me, lets get Flexible & STRONG together in April! _ Also, don’t forget to take some pictures of the first day.  It's best so you can track your progress & success! _ #ericgahan #muscle #strengthtraining #rehabilitation #health #injury #wellness #flexiblesteel #flexiblesteelinternational #4weeksflexiblesteel
TALL KNEELING OVER HEAD PRESS! _ My all time favorite Over Head Press is to train from the Tall Kneeling position! _ Here are the Highlights of training this fundamental pattern: _ •On Knees/Torso Tight/Glutes Tight •Tight Grip on Kettlebell •Fist Below Chin at the start of each rep •Drive Straight Up •Elbow Locked Out and Biceps near Ear. •On the way down, use the Lat and Pull the weight down to a tight Lat.  _ The Tall Kneeling Over Head Press is a staple in my Circuit Shred 8 Week Program! _ Did you know…Right now the Circuit Shred & all online training programs are 50% off through March 31, 2020. Use code COVID19 at checkout and purchase!🤯 _ Link in BIO😀 _ The Circuit Shred is based upon a circuit program I wrote for myself to get stronger, leaner & move better. As of a result of the Circuit Shred program I gained 2.2 pounds of muscle & lost 2% body fat in 8 weeks (measured via an InBody Composition Analyzer). _ By the end of the program I was Over Head Pressing 32kg (70.4lbs) for an easy 5 reps on both R & L sides in tall kneeling. _ The conditioning made me a lean machine like never before.  I also built swing strength relative to the program, e.g, 28kg (61.6lbs) became very easy to swing for multiple sets of 25 reps and 32kg (70.4lbs) became very easy to swing for multiple sets of 15/20 reps. _ I felt great throughout the program, like a lean, mean, kick ass machine,& I know you will too! _ This program is an intermediate level 5-days per week, 8-week program. _ As the program progresses over 8 weeks you will become very proficient with the movements & the time of work and rest will begin to change as your strength & fitness improves. The change in work to rest ratios is the challenge of the program. _ What are you waiting for?  Come back from the social distancing stronger than ever!  Link in bio to purchase and use code 'COVID19' at checkout for 50% off! _ Price valid for a limited time, ends on 3/31/20 at 11:59 PM PST! _ Link in BIO _ #ericgahan #muscle #strengthtraining #rehabilitation #menshealth #testosterone #hormones #strong #fit #fitness #muscle #musclemass #increaseleanbodymass #conditioning #cardio #circuittraining
Train with Eric Gahan ATC/L CSCS
Categories

Eric Gahan, MS, ATC, CSCS

Blog at WordPress.com.

%d bloggers like this: