When it comes to building muscle and losing fat, beginners have it easy. The reason is they're so unfit, anything will get them results. It's the newbie effect. The newbie effect: beginners regain their normal condition quickly.
Beginners usually shape up to normally fit conditions, gaining about 5-15 pounds of muscle while losing up to the same amount of fat in about two months. Women will gain 2-5 pounds of muscle while losing 5-15 pounds of fat in the same amount of time.
These results will be produced no matter what type of training program they follow: all they're doing is getting back into normal shape. This is the reason why all the training programs cover at least two months of training. In addition, that's also the reason that people come to a stop after two months. The newbie effect has worn off, and the training is poorly designed to support exercise after it has gone past the newbie effect.
If you've had the same experience of "hitting a wall", this book will help you "break it down". This novel will revolve around the 3 keys to building muscle, losing fat, and just feeling and looking great. They're time-tested, come from my 7 years of experience in fitness and weight-training research.
If you are determined to add some muscle to your physique, you'll need to focus on a fundamental concept: you are going to gain weight. To gain weight, your total intake of calories from food in a day must be greater than the calories you use up in a day. Building even just a pound of muscle requires tons of calories, so get ready to eat up.
Imagine this: you want to build a large house. The materials you will need are bricks, mortar, and anything else to build it up. The bigger the house is going to be, the more materials you are going to need and use. This analogy applies also for your body, except the house you are trying to build is muscle and the materials you need is food.
Simply put, the more you eat, the faster you build muscle. There's only one problem: you've got to find the sweet spot where you eat enough to fuel muscle growth, but not so much that you're also putting on fat.
For example, let's say Bob's weight, 180 pounds, is stable at 2,000 calories a day. Bob wants to build some muscle, so he begins training at the gym. After two months, he has gained 10 pounds of muscle and lost 10 pounds of fat. His weight is still 180, but he is fitter. He trains for another month, hoping to add more muscle, but he remains at 180, and doesn't get any more muscular.
Bob finds good advice and begins to eat a little more every day: he's now at 2,200 calories, and his weight goes up again. He's not gaining much fat and is happy with it.
Bob wonders if he eats some more, then he'll get even more muscle. So, he adds another 200 calories, boosting his calorie intake to 2,400. After a few weeks at the gym, Bob finds out that he hasn't gained muscle any faster than before, and worse, he's actually gaining some fat. Bob decides to go back to what worked before and sticks with it.
What is the point of this story? You need to find your own balance to optimize your training to a point where your exercise and diet regimen produces muscle without adding on fat. Too little and you won't build anything; too much and you'll start putting on fat. It's a balance that each individual has to figure out for themselves, as everybody's body is different.
Do this:
1. Weight yourself every other day for a month on % body fat scale (which gives you your weight and your fat %).
2. Are you gaining weight? If yes, is your % body fat increasing? If it is, eat a little less. If it's not, congratulations! You've found your sweet spot.
If you're not gaining weight, eat one more small meal per day. This should be a pre- or post-workout meal the days you train. Keep tracking your weight. Is it increasing? If it is, congratulations! You've found your sweet spot. If it's not, add more daily meals until you start gaining weight and muscle. Got the idea?

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Carl Juneau teaches a unique combination of the best abdominal workouts and proven superior cardio that gets you six pack abs in less than 15 minutes per day. Visit his website to discover how to get six pack abs fast.

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