By Karen Sessions NSCA-CPT
MsFit

Read Part 1 on The Never Ending Question covering muscle gain.

In
the last article we discussed muscle gain and repetition range. You
learned that muscle gain is a combination of heavy weight, intensity,
proper form, quality nutrition, rest, and supplementation. Ironically,
the same factors are needed for fat loss. How can that be? It's all in
how you apply the recipe.

Many
people that write me are interested in getting "cut." What they fail to
realize is, you can't get cut until you lose body fat, not just weight
in general. General weight loss is a loss of fat, muscle, and water
that can be obtained through the many fad diets floating around. Fat
loss, however, is the loss of body fat and the retention of lean muscle
tissue. The prerequisite for getting cut is roughly 15% body fat.
Anything higher, you need to focus on losing body fat first.

Eating for Fat Loss and Cutting

The
best format for fat loss is carbohydrate cycling, which is outlined in
Iron Dolls. This style of dieting will allow you to have complex
carbohydrates for energy, but it's done in a fashion that allows you
essential fat at times to keep the body off guard.

Getting
cut requires strict dieting and eating the right combination of foods
at the right time. For the most part, getting cut will require you to
keep your complex carbohydrates to a minimum and include more
non-starchy vegetables, essential fats, and of course, complete
protein.

Too many people try to
jump into a cutting program without priming the body first. Proper
priming will prevent your body from reacting. You want your body to
respond to your program, not react. Drastic changes cause all sorts of
imbalances; therefore it is imperative to prepare your body for a
cutting program.

Training

As
you remember, to build muscle you have to lift heavy, intense, and
brief. Stimulation, nutrients, and rest build muscle, not repetition
badgering. In the same aspect, the same factors are necessary for
losing body fat and getting cut. Contrary to popular belief, high
repetitions don't burn fat. Proper diet and added cardio, if necessary,
burn body fat.

If you have the
muscle, keep it by training properly. Now if you are training for a
contest and getting cut your energy and strength will drop as the show
nears, this is normal. Compensate for that energy and strength drop,
but don't purposely lighten the weight and rep-out in the hopes that
you will burn additional fat.

You
will get a well-rounded workout by choosing 2 to 3 different exercises
for the targeted body part. Limit your sets to 3 and keep the
repetitions in the 6 to 8 range. You will notice an extra exercise,
set, and repetitions allowed on the fat loss/cutting program. This is
to compensate for the small drop in strength and to add more variety.

Example of a Quality Shoulder Workout:

Supplements

To
aid in your fat loss you can supplement as well, but please remember
supplements only work when your nutrition and exercise regimen are in
balance.

Hydroxy Citric Acid

Hydroxy Citric Acid, also known as Hydroxycitrate (HCA), is an amazing
supplement. What it will do for you is suppress your appetite and
inhibit carbohydrates from being stored as fat (if timed properly), and
convert caloric energy into glycogen to be stored. HCA is close to a
miracle pill, but only if you take it like you should, and eat a lo w
to moderate carbohydrate diet.

When and how to take Hydroxy Citric Acid
HCA has to be in the liver and muscle before the food gets there. You
should incorporate fat burning supplements on an empty stomach for
maximum benefit. Recommended dosage for HCA is 500 to 1000 milligrams,
thirty minutes to an hour prior to a meal, particularly high in
carbohydrates.

What type of Hydroxy Citric Acid to take
The best I have come across is Now Super Citrimax, which also contains
Chromium Polynicotinate, an ingredient that enhances insulin
efficiency, allowing carbohydrates to be directed to the muscle rather
than fat. This product is like two fat burners in one. Be sure to
purchase the brand name ChromeMate for best quality.

Cutting Gel

Another favorite of mine is a transdermal fat loss supplement called
Cutting Gel, which is absorbed via skin. I found it works best when you
apply it to where you want to mobilize body fat and promote skin
tightening before cardio or resistance training.

It
helps to release stored body fat into the bloodstream so it can be used
as energy during exercise. However, this does not take place unless you
are helping it along by exercising and adjusting calories correctly.

Fitfully Yours,
Karen Sessions NSCA-CPT
aka: MsFit

P.S. Want more in-depth and inside information on muslce gain and fat loss? Check out Iron Dolls - Women's Bodybuilding Secrets for beginner to advanced information!

About the Author

Karen
Sessions has been in the fitness industry since 1988 and is a certified
personal fitness instructor and specialist in performance nutrition.
She is a nationally qualified natural female bodybuilder, holding
numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for
several fitness websites, and distributes two monthly newsletters
regarding weight loss and female bodybuilding.

Karen
has helped hundreds of clients reach their goal of transforming their
body. Her success and success stories speak for themselves. www.Iron-Dolls.com

**The
contents of this article should not be considered as medical advice.
You should consult a physician before starting a fitness program.

This
article is protected by copyright, 2003, Karen Sessions, All rights
reserved. You may use this newsletter in your e-zine or website as long
as the copyright and links remain intact.**