Weight Lifting, Weight Training, Bench Press & Bodybuilding
September 18, 2019

How to Keep on Building Muscles and Burn Fat
By Jonas Forsberg

How to Keep on Building Muscles and Burn Fat

Have you felt the last couple of weeks that even though you still walk those 45 min every single day, you just do not seem to burn fat anymore?

Maybe you are at the gym doing your regular workout 3 times a week, but you have not experienced any change on your figure lately? Your biceps are still the same size they were 3 weeks ago.

How come?

Well, it all comes down to what is called adaptation. After a while when doing the exact same thing over and over again, your body will start to adapt and you will stop seeing improvements, whether it has to do with fat loss or muscle building.

If you keep going the exact same distance every single workout and lift the exact same amount of weight and with the exact same amount of reps and sets, then your body will sooner or later start to adapt.

In order to be sure that this does not happen, your goal is to always change something with your next workout.

How to Keep on Building Muscles and Burn Fat

It can be to instead of doing 5 pullups like you did the previous workout, you make sure to do at least 6 pullups by the next workout.

Instead of running the exact same distance at the exact same intensity as you did the last workout, you can perform what is called a "fartlek" (a Swedish word by the way) at some points of the workouts.

This means that you may increase the intensity for even just 30 meters, and then go down to the normal tempo again. This could be done throughout the whole workout and a good way of doing it is by counting lamp posts, meaning you run for three lamp posts, walk for two, run for four lamp posts, etc.

Fartlek means that you keep an irregular motion throughout the workout, mixing it up.

These two examples are extremely important if you want to keep building muscles and burn fat!

By following my advice, you'll make sure that your body won't adapt as easily and you will continue seeing results as oppose to before!


Jonas Forsberg's eBook

Burn Fat At Home - The Manual

Find Out How a Studio Manager From the TV Industry Lost 2,5 Inches of Belly Fat in 2,5 weeks, by Only Working Out 60 min Per Week! Here's What You'll Learn, Including:

    Burn Fat At Home

  • Preparations before starting the program


  • A description on when and where to perform the program.


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  • A total of 15 weeks of rigorously and detailed planned workouts, starting from Beginner to Intermediate to Advanced Level.


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  • FAQ section with all the most common questions that will take you one step closer towards your new life.

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