By: Craig Ballantyne, CTT
Certified Turbulence Trainer
I often get scrawny guys asking me how to lose fat
, when they have no muscle
underneath the fat...they think they will look good if they "get ripped",
but in reality, will look like they are starving. They should focus on
gaining muscle instead.
This is a harsh lesson in reality, but too many guys are trying to lose
weight when the focus should be on gaining muscle.
In fact, through my experience in working with athletes and dozens of men in
the gym trying to lose fat and gain muscle
, I've come up with a height-
weight chart that determines whether or not you should lose weight.
Here's the chart identifying the cut-off weight for muscle building, and the
5'6" - 140 pounds
5'7" - 145 pounds
5'8" - 150 pounds
5'9" - 155 pounds
5'10 - 160 pounds
And so on. For every inch taller, add 5 pounds. For every inch shorter,
subtract 5 pounds.
For example, if you are 5'8", 150 pounds, you should NOT be focusing on
losing weight. You need to gain muscle if you want to look good on the beach
and have muscle. Focusing on weight loss would be the worst thing you could
do. If you do, you'll look like crap, and practically anorexic, to be blunt.
Instead, you must focus on gaining muscle. This will improve the appearance
of your body, and take you from a stick-figure to a lean, muscular physique
with a better chance of seeing your abs.
And don't worry, you're not going to look huge. At 5'8", a guy would have to
be at least 180 in order to be considered "jacked" or "huge".
And the best news of all? Because skinny guys are untrained, simply starting
a muscle building program will give them maximum fat loss and muscle gain at
the same time. They are going to get the best of both worlds.
To use Turbulence Training to gain muscle and lose fat
, simply stick to the
weight training workouts only. Avoid the hard interval cardio for at least 4
weeks as you gain muscle, and eat extra calories right after your workout
(as well as having a bigger breakfast than normal). These two changes will
allow you to gain muscle and lose fat.