This site is largely comprised of sets of composite exercises, as these will help you burn fat and build strong lean muscle.  We now examine in more detail, why that is.

Compound Exercises – Hormonal Response

The greatest anabolic hormonal response is achieved whilst performing compound exercises, compared to isolating exercises.  This use of compound exercises leads to the development of lean body mass, which burns fat.

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Compound Exercises – Calorific Expenditure

As hinted at earlier in this article, compound exercises burn more calories when compared to isolating exercises.  The reason for this is because compound exercises involve a large number of muscles, each of which is getting exercises.  The exercising of a large number of muscles is going to require more energy, and therefore more calories will be required, both during the exercise and afterwards.  This multiplied energy burning factor will continue to work as your muscles repair themselves whilst you sleep.

Compound Exercises – Functional Strength

Compound exercises are very similar to natural everyday movement, where the body calls upon a number of different muscles to enact a movement, exert a force.  By training using exercises very similar in nature to your everyday activities, you will be stronger day to day, have more energy, be less prone to injury.  Compound exercises involve many muscles that are performing supporting functions (synergist muscles) and when weak, these muscles have a tendency to become injured before the main, larger muscle.

The strengthening of the synergist muscles leads to a situation where you are most likely to be using proper form, since your muscles support you properly.  The exercise for the main muscle is likely to seem easier because your smaller synergist muscles are used to the load, and can better cope with it.  This will also lead to better posture in day to day activities whilst will reduce fatigue.

Compound Exercises – Core Strength / Abdominal Growth

Compound exercises require stability, and a large proportion of the stability required during these exercises is taken from your core.  Since most compound exercises require the core to be activated, this leads to a much more stable core leading to less problems for example with back injuries.  The other benefit of making use of the core in compound exercises is that the abdominal muscles get a very good workout, and this leads to the building of six pack abs fast.  The development of the six pack abs is likely to be much quicker than standard abs exercises, and will also develop nicely formed obliques and shape up your ‘love handles’.

Compound Exercises – Time Saving

During compound exercises, because many muscles are activated, a much smaller number of exercises is required for a full body workout with compound exercises, when compared to the number required when isolating muscle.  Ultimately this can mean that a substantial amount of time can be saved for each and every workout routine.

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Compound Exercises – Some examples

There are many compound exercises, below we have listed a few of the most common ones.  Please see other articles on this site to find compound exercises targeting particular body areas.

• - Squats – Primarily focussed on the thighs, glutes and core.
• - Dead lifts – Primarily work of hamstrings, glutes, lower and upper back.
• - Chin ups – Primarily work the back, biceps and core.
• - Shoulder Press – Primarily work shoulders, chest, triceps and core.
• - Bent over Barbell Rows – Primarily target mid-back muscles
• - Bench Press – Primarily work chest, shoulders, triceps and core.
• - Lat Pull Downs – Slightly easier than Chin ups / Pull ups but will less muscles involved.

Compound Exercises – A Note about Isolation

In this article we are not asserting that compound exercises are ‘better’ than isolation exercises, this really depends upon what you want out of your exercise routine.  If for example instead of building muscle and losing fat, you wanted to develop massive biceps, you would indeed need to use isolating exercises, such as a concentration curl.

The concept that we are presenting on this site, is that to develop lean muscles and burn through fat in the most efficient way, we recommend that you make use of compound exercises.

Isometric Contraction: Isometric exercise, or isometric sis a particular type of exercise where muscle length and joint angle are not changed during the contraction of the muscle.  The exercise is performed in a static position, either again an immovable force (such as a wall) – called overcoming isometric, or an opposing force is applied which the muscle must overcome (such as holding a weight) – called yielding isometric.

Types of Isometric Contraction

Overcoming isometric exercise when doing a bench press could be demonstrated by pushing the weight bar up against the underneath of the safety support on a power lifting frame (an immovable force), and a yielding isometric would be performed by holding the bar at a given point even though it is able to be lifted higher.

Why is isometric contraction training so effective?

The point to this type of exercise is simple – the brain makes use of as few muscle fibres as it can do, to overcome whatever force it needs to.  When you are weight training, this is why it takes a number of repetitions to completely tire, as the muscle fibres are gradually tired out, and new ones are brought into play.  Failure is the point where there are no capable muscle fibres left.

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Isometric contraction in effect causes all muscle fibres to come into play immediately.  The reason that this occurs is because the brain gradually activates muscle fibres to apply a force and move an object.  If the object does not move, the brain applies more fibres to the task, until all are involved.  When all muscle fibres are involved there is a potential for the largest amount of muscle growth.

Isometric Contraction – An interesting study

During World War I, a large number of soldiers were being injured, so a study was commissioned to see how long a limb could be completely immobilised before that limb started to atrophy, and was rendered useless.  The study was simple – to take some frogs, and immobilise one leg completely using an immovable object, such as a splint.  The other leg was left to move freely.

The expected outcome of this test was that the immobile leg would become thinner and atrophy, but what happened instead was the complete opposite.  When released the frogs leg that was immobile was stronger than the free one, largely due to the fact that the leg was constantly straining against an immovable object is an isometric contraction, and all the fibres in the frogs leg were activated through this process.  Once release the frogs were unable to jump evenly due to the imbalance between the strength of the legs.

Isometric Contraction – Build muscles fast

Aside from testing frogs, it has been shown that isometric contraction, when used as part of a training routine have been shown to have increases of as much as 5% in one week, and in one test, the doctor reported increases of 300%.

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Isometric Contraction – Is that all I need to do?

Isometric contraction is an exercise that is not performed throughout the full range of motion of the limb, and therefore is not recommended to be used 100% of the time.  The benefits that are seen from performing full range of motion exercises, as well as stretching, eating a good diet will all explode your progress toward total fitness, and a much more healthier and stronger you.

The Swiss ball, also knows as a fit ball, gym ball and stability ball, is a really useful piece of exercise equipment.  By nature it is encourages compound exercises, and is why it is known as a stability ball, because many muscles are called upon to maintain stability whilst performing the exercises.

For this reason, the Swiss ball is a great piece of equipment to help you grow lead muscle, and burn fat.

Swiss Ball Exercises 1: Balancing

This Swiss ball exercise seems like too simple an exercise to have an effect, but it is effective.

Simply sit on the ball with your arms by your sides, and your feet flat on the floor.  Through virtue of the fact that you’re sat on a ball, it will have a tendency to roll in response to your body’s movements, and your body will have to compensate to keep balanced.  Try this exercise with your stomach sucked in, and keep your back straight.  If you want a little more challenge, tense your butt cheeks (nobody will know I promise!)  If this is still too difficult, lift up one left as well as sucking in your stomach and squeezing your butts cheeks.  You are likely to find it challenging for your core to keep balance.

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Swiss Ball Exercises 2: Push Up

The simplest Swiss ball exercise for push ups is to place your hands on the ball, and walk your feet outwards until you are in a push up position, of sorts.

Perform a slow push up, pausing at the bottom of the movement, before slowly pushing back to the start position.

If this is too easy, swap ends, and put your feet on the ball at hip[ distance, and perform push ups.  If this is too difficult, push your feet together on the ball, and perform the push ups.  If this is too difficult, get two balls, and do push ups with an arm on each.  The balls will have to be of a smaller size for this to work.

Swiss Ball Exercises 3: Superman Hold

Lie of top of the Swiss Ball on your stomach, and then raise your arms and legs as it you’re superman, and hold this position for as long as you can.  This is a much tougher exercise to do than it looks.  If you can hum the theme tune to superman whilst you do it, you’re too good!

Swiss Ball Exercises 4: Reversed Crunch

Lie on the floor as you normally would for crunches, but place your legs onto the Swiss ball for support.  Perform the crunches as normal – your legs will be supported lowering the risk of hip of back injury, and concentrating the effort on to lower abdomen.

Swiss Ball Exercises 5: Back Raise

Lie on the Swiss ball on your stomach with your feet firmly on the floor.

Arch your back up and reach as high as you can, hold then slowly lower back to the start position.  Repeat.

Swiss Ball Exercises 6: Hamstring Work

Lie on the floor, and place your heels onto the Swiss ball.  Dig your heels into the ball, and lift your hips so that your shoulders hips and feet are aligned.  Hold, then slowly lower back to the start position.

If this exercise is too easy, perform the exercise to the hold, then dig your hells in and pull the ball toward your butt.  Hold, then push the ball back, lower your hips, and repeat.

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Swiss Ball Exercises 7:  Swiss Ball Plank

Place your hand on the floor, slightly wider than shoulder width, and your shins on the Swiss ball.

Tighten your abs, and keep your back straight – make sure it does not sag.  Hold this position for as long as you can.

Swiss Ball Exercises 8: Swiss Ball Roll

Start in the same position as for Swiss ball exercises 7.

Slowly bend at the knees, and roll the Swiss ball toward you so that you are in a tucked up position.  Hold, and then roll back out to the start position once more.

Swiss Ball Exercises 9: Russian Twist

Lie with your back on the Swiss ball so that your shoulder blades touch the ball, and your feet flat on the floor.  Hold a medicine ball in both hands above your chest.  Twist slowly to one side, until your torso is at ninety degrees to your starting position, hold, and then slowly return to the start position.  Perform the same exercise in the opposite direction.  Repeat.

Swiss Ball Exercises 10: Inner Thigh Squeeze

Lie on the floor on your back, with your knees bent, feet flat on the floor and your arms palm down by your sides.

Place the Swiss ball between your knees, and squeeze the Swiss ball between your legs.  Hold this position for as long as you can.  Repeat.

Plyometric Training: Explosive power and Athletic Ability

To begin with, Plyometric Training is not something you should do until you are quite fit.  The reason for this is because of the high impact nature of the exercises, they are designed to push athletes bodies to the limits of physical ability, so make sure that you are at the right level before embarking upon such exercises.

Plyometric training will increase your quick, explosive power, useful for example if you’re a basketball or high-jumper and want to jump higher, or a martial artist, and want to punch and kick quicker.  If you’re none of those things, but have a good level of fitness, you can still benefit from plyometric training as a part of your workout routine.

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Plyometric Training: Warnings

Plyometric Training is dangerous if you are not aware of the risks.  Here are some statements for guidance:

• - Plyometric Training should only be attempted by conditioned athletes;
• - Your muscles should already be strong before performing Plyometric training on them;
• - Warm up before beginning plyometric training – gradually increase the exercises difficulty so that you’re fully warm before you attempt the full exercises;
• - Ensure that your footwear has good cushioning;
• - Execute plyometric training only on cushioned or soft surfaces
• - Be aware of, and give focus to any injury hazards;
• - Ensure to have sufficient rest periods between plyometric exercises

If you pass the entrance requirements, then we will go on, if you don’t, you should look at some of the other exercises on the site to build yourself up to this level.

Plyometric Training 1: Medicine Ball Drop

A training partner will drop the medicine ball toward the chest, where you will catch it, and immediately and explosively fire the ball back.

This works because catching the ball pre-stretches the muscle and allows the powerfully explosive return of the ball.

Plyometric Training 2: Bounding

This plyometric training exercise is running with oversized strides, spending extra time in the air.

One leg bounding is performed to increase intensity of this exercise.

Plyometric Training 3: Push Up Clap

This plyometric training exercise is performed as a push up, where the push up is performed explosively, and at the top of the ‘jump’ the hands are clapped together.  The hands are then quickly returned to the push up position, and the exercise starts again.

Plyometric Training 4: Switch Lunge

Lunge forward on one leg, so that the thigh is parallel with the floor, swinging your arms to assist with balance and movement, jump up and switch legs, landing in a lunge on the other leg. Repeat.

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Plyometric Training 5: Walking Lunges

Using a barbell on the shoulders, holding the bar, and take a large step forward.

Lower your hips so that your knees form ninety degree angles, whilst maintaining and upright torso and tight abs tucked in.

Return to the start position by bringing your back leg forward and standing up in preparation for the next lunge.

Plyometric Training 6: Hamstring Curl

Lie on your back with your calf muscles on a Swiss ball.  Raise your hips until your body is straight and aligned should to foot.

Raise your leg until the sole in pointing to he ceiling.  Press the heel of your other foot that is on the ball and roll it toward your butt.  Hold the position, and then slowly roll back again.  Repeat this exercise for a number of repetitions before swapping to the other foot and repeating.

Lean Body Mass – Learn the secrets

Lean Body Mass is the mass of the body without fat.  Lean body mass is a measurement of the body including the bones, organs and muscles.

Whilst this would seem to be your target mass, it is not healthy to be chasing such an ideal, because it isn’t ideal.  Your body needs fat to function.

The ideal range is about 12% to get the lean, ripped look to your muscles.  The minimums for women should be 10% and for men 2%.

Lean Body Mass Calculation

First Calculate Body Fat Percentage

Body Mass Index (BMI) = (your weight ×703) ÷ (your height × your height),

Where weight is in pounds, height is in inches.

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Body Fat Percentage For males:

Body Fat Percentage = (1.20 * BMI) + (0.23 * Age) – 16.2

Body Fat Percentage For females:

Body Fat Percentage = (1.20 * BMI) + (0.23 * Age) – 5.4

Multiply your body weight by your body fat percentage to calculate the weight of body fat that you have.  Subtract this number from your weight, and the result will be your Lean Body Mass.

Basic Metabolic Rate (BMR)

Basic metabolic rate is the number of calories that you would burn to stay at your current weight.

BMR = body weight * 10 + body weight.

So, if for example you weighed 210 pounds, the calculation would be:

210 * 10 + 210 = 2310.

So a 210 pound person would have to consume 2310 calories to stay at 210 pounds.

Lean Body – Diet

Assuming you want a lean body, and that is why you came to this page, you need to consume less than the number of calories to lose body fat.  Note that if you are under the calorific burn rate you calculated by a small amount, that your body will burn body fat to make the calorie value up to 100%.  Note that to build muscle you need 100 calories per day more than the calculation above.

Notice that if you are burning more calories than this number, you are going to lose fat, if you cut out too many calories, your body will get into a catabolic state and will use muscle for fuel, which isn’t what you want.

You should consume foods rich in fiber as these prevent the body from absorbing too much fat, and also involves slower burning carbohydrates and lowering of cholesterol.

Your body also needs plenty of protein to build muscle, you should get this from natural sources in preference to processed and powdered supplements, as these often have a tendency to include unnecessary sugars and carbs.

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One often overlooked item on a diet is water – your muscles need it to repair – drink plenty of water to minimize aching the day following an intense workout.  Whilst you are working out, you should be consuming enough water to keep yourself hydrated – remember that whilst training you are sweating, and this means you need to drink more water than you think.

Catabolic State – How to avoid it when exercising

When you are exercising, it is quite easy to get into a catabolic state, where your body will use muscle for fuel.

There are a number of ways to avoid this situation; the first is to do intense workouts of no more than one hour.

The second is food – consume enough calories before, during and after working out to ensure that your body has the power to continue.  Breakfasts are important for this reason, they stop you getting into a catabolic state.  You should aim to have 5-6 meals in a day, and consume the amount of calories required to obtain the desired effect.  Use the calculations above as a good guide.

Lean Body – Muscle

First of all, as we mention in nearly every article, 95% of your workouts should be compound exercises, involving multiple muscles, and multiple joints.  This burns more energy, builds muscles in the right places to be useful in day to day activities, and because of these things builds the muscle lean.

Something else that can be useful is to do supersets – this means for example, doing squats, followed immediately by Bench Press, without a break in between, then break afterwards.  This is highly effective in both building muscle and intensifying the amount of energy consumed by the body.

Best Shoulder Exercises: Shoulder muscle, like back muscle has the potential to help give you a v-taper, wide shoulder and a slim waist forming a v shape.  This shape embodies the lean, athletic look, and so the shoulders should be targeted to work toward the goal of achieving this.

As always we will be looking for compound exercises rather than isolation exercises, to held build definition and lean muscle rather than bulky muscle mass.

Best Shoulder Exercises 1 – Military Shoulder Press

The exercise is a compound exercise, and is therefore physically harder to perform because it works not only the shoulders, but the core, and the arms.  The exercise also requires balance and stability to progress, which involves the whole body, with a particular focus on the core, making it the best shoulder exercise for overall growth and strength.

This exercise can be done standing or sitting, if sitting, chose a bench with back support to avoid arching and over-extension of the spine.

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Holding the bar with palms facing toward you, clean the bar to the shoulder; If you are performing the exercise from a seated position, get your spotter to pass you the bar.

Keep your abs tight, and your back straight, and look forward, do not bend backward as you press, as you can cause back injury this way.  Press the bar above your head, so that your arms are straight but not locked out, to the count of two.  Hold in the extended position for a count of one, and lower in a controlled manner to a count of two, to the clavicle (front of the shoulder).

This exercise can be varied by using dumbbells, as this will allow each shoulder to work independently, building the shoulders equally.  This exercise is harder, as one shoulder is not able to support the other so many more synergist (supporting) muscles are brought into play.

Best Shoulder Exercises 2 – Lateral Raises

This exercise is the best shoulder exercise for building the shoulder muscles as well as shaping them, which beef up the shoulders, and accelerate the v-taper development.  This exercise can be performed in a variety of ways, using either cable or dumbbells, seated or standing.

Start with the dumbbells at the hips, and the arms by the sides, palms facing in, and arms straight but not locked out.  Raise the weights outwards and upwards until they are at shoulder height, to the count of two.  Hold the position for a count of one, and lower in a controlled manner to the count of two.

Make sure that you do not bend your arms, or extend the weights higher than shoulder height, or you can damage your shoulder socket.

Best Shoulder Exercises 3 – Pull ups

This exercise is a great compound exercise that uses a large amount of the muscles in your upper body, shoulders, laterals, back, arms and core.

Hold the pull up bar slightly wider than shoulder width, palms facing away from the body.  Keep the abs tight and the back straight.  Lift with the arms, until the chin is at bar height, to a count of two.  Hold the position for a count of one, and lower for a count of two.

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When the arms are back to the straight position, ensure that the arms are not locked out.  Do not ‘cheat’ yourself up by swinging or kicking your legs.

This exercise can be varied by using a pull up machine (which has knee supports) or putting a chair underneath you, and placing your toes on it, to give your lift a bit of assistance.

The chest is an important muscle for both men and women.  For men, it is the second most focussed upon muscle after the biceps, as it gives a muscular appearance easily.  For women, they want to have a strong chest to keep their breasts perky.  It is therefore important to work the chest muscles well, and to build lean muscle fast – preference should be given to compound exercises over isolating ones.

Best Chest Exercises (Compound)

Best Chest Exercises 1: The bench press

The bench press is well known as a chest exercise.  There are many variations and progressions to this exercise, and it is one of the most effective exercises to build the chest muscles.

Initially lie on a flat bench, with the hands just beyond shoulder width apart, on a barbell.

Lower the barbell to the shoulders but do not quite touch them, to the count of two.  Hold the position for a count of one, then push the barbell back to the original position, with the arms straight but not locked out.

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Best Chest Exercises 1: The bench press variations

The vary the bench press, you can try the following:

Use a wider grip (targets the chest more)
Use a narrower grip (targets the triceps and lower chest)
Incline the bench
Decline the bench
Use dumbbells (more synergist muscles come into play)

Best Chest Exercises 2: Dips

To target the chest, the bars should be further apart, otherwise this exercise will work mostly the triceps.  The elbows should also be wider apart to ensure that the chest is also targeted in this exercise.  You must also lean forward slightly to increase the contraction to the chest.

Best Chest Exercises 3: Push ups

The push up is a very flexible exercise, and has many variations.

Start in a push up position, and lower until your chest almost touches the floor, to the count of two.  Hold in that position for a count of one, then press back to the start position for a count of two.  Ensure that during the exercise your abs are tight, and your back is straight and not sagging toward the floor.

Best Chest Exercises 3: Push up variations

You may vary this exercise in the following ways:

Wider hand position (will exercise the chest mostly)
Narrow hand position, or triangle press-up (will target the tricep, and inner chest muscles)
T-push up – push up, followed by raising of one hand above your head, and holding for the count of one.  Alternate arms.  This will involve many different muscles to stabilize your body
Explosive push ups.  Push up to the start position very as quickly as you can

Best Chest Exercises 4: Cable Cross-over

This exercise is intense, as each arm must stabilize itself as well as pulling the weight.

The exercise starts with a dual cable crossover machine (you could do this with a single cable once alternating sides)  Start with the arm out in a cross, not locked out, holding onto a cable in each hand.  Keeping the arms in the same position, pull them across your body at the same time in front of you, slightly crossing your hands, to the count of two.  Hold for the count of one, and slowly release to the start position.

Ensure that you keep good posture, tight abs, back straight, and breathe as your execute this exercise.

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Best Chest Exercises (Isolation)

Best Chest Exercises 5: Dumbbell fly

Lie on a bench holding the dumbbells above your chest, and your arms slightly bent, not locked out.  Lower your arms down out to your side, with your arms still in the same slightly bent position, until the weights are level with your shoulders to the count of two.  Hold this position for the count of one, then lift the weights back to above your chest to the count of two.

Ensure that whilst you do this exercise you keep your abs  tight, and do not over-arch your back – try to keep it in the same neutral position.

Best Chest Exercises53: Dumbbell fly variations

To vary this exercise you can:

Incline the bench (will target your upper chest)
Decline the bench (will target your lower chest)

Best Chest Exercises 6: Seated fly

This exercise is also known as the machine fly, or ‘pec dec’.

Since at the machine with your elbows at shoulder level.

Contract your chest and push your elbows together to the count of two.  Hold for the count of one, then release to the count of two.

Best Bicep Workout – Exercises to get big guns

First things first, there is no such thing as a ‘best bicep workout’ – there are many exercises that work for different people, depending upon your goals and genetics for example.  We will present some really great exercises here that you might want to make use of to build your own personal best bicep workout.

Best Bicep Workout 1: Standing Barbell Curl

This exercise will work many muscles and is an excellent compound exercise.

Hold the barbell should width apart, with the palms forward.  Your hands should be by your sides, and the barbell resting on the fronts of your legs.

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Curl the barbell up toward your chin until you are close to touching it, making sure that you keep your elbows still, for a count of two.  Make sure that you keep your posture neutral and your abs tight, and do not swing, or lean forwards or backwards when lifting.

Hold the position near your chin for a count of one, then lower the barbell back until the arms are almost straight, but try to keep the tension in your biceps.  Do not drop the weight to your legs, or relax your biceps, no resting yet!

Best Bicep Workout 2: Hammer Curl

This exercise will allow you to pile on more weight and thus build quicker, but also works the muscles of your forearms.

Hold a dumbbell in each hand with your palms facing toward your body, and your arms straight by your sides (similar to exercise 1)

Lift the dumbbell as high as it can go without moving the elbow (keeping the palms facing in toward the body), through a count of two.  Hold the position for a count of one, lower the dumbbell.  Again, keep the abs tight, and maintain a good neutral posture throughout the exercise.

Best Bicep Workout 2: Hammer Curl Variations

The hammer curl can be performed with both hands at the same time, or alternating, as well as being stood or seated.

Best Bicep Workout 3:  Supinated Bent Over Rows

This is a great exercise to really pile on the weight, and the exercise resembles rowing, except you will be looking at the floor.

Deadlift, or lift the barbell from the supports, with your palms face up, and your hands shoulder width apart.

Bend over so that your upper body is almost parallel to the floor, push your butt back to maintain a strong core.

Bring the bar up toward your stomach, to the count of two, and hold for the count of one, then gently lower it back to the initial position where the arms are straight, but not locked out.

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Best Bicep Workout 4:  Close grip Chin Ups

This exercise will work a number of muscles, and if the hands are kept close together is really good at working your biceps.

With your hand close together, four to six inches apart, and your palms facing toward you.  Start to lift yourself up until your chin goes at least as high as the pull up bar, to the count of two if possible.  Hold for a count of one, then lower gently back to the start, with arms straight but not lock, to a count of two.

Best Biceps Workout 4: Close Grip Chin Up Variations

If you are strong enough to lift you own body weight, cross your legs, and rest a dumbbell on your feet, or hand weights from your weight belt.

Best Bicep Workout :  Important Information to Ensure Muscle Growth

It is important that when you work your biceps, that you do so around other growth stimulating muscle building exercises.  If you don’t then your muscle simply will not grow.

One such exercise that really helps bicep growth is to perform heavy back squats to failure.  This appears to stimulate the production of the hormones necessary to stimulate muscle growth everywhere!

Do not overdo your biceps exercises, once a week is enough, if you train them more often, they’re likely to stop growing, instead focus on intensity, work as hard as you can with the weights.

Kyle Leon is a fitness model, supplement sponsored athlete, avid bodybuilder and certified nutritionalist.  Kyle Leon is also the creator of The Muscle Maximizer, a product that will give you the tools and knowledge to build lean muscle, and lose body fat.

As a kid, Kyle Leon was quite slim, and teased, called ‘Lanky Leon’.  Kyle was very self-conscious of his body, made worse by the fact that up until his 3rd year of college Kyle could not put on muscle.  Kyle, like many other young men had always wanted to build an impressive physique, however was unable to do so until he learned how to make use of the right amounts of nutrition, supplements and training.

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The discovery of the correct dietary and training requirements lead him to overcoming his genetics and building the physique that he has today.  This physique has landed Kyle Leon covers on magazines, and supplement sponsorship.

Kyle Leon’s aim with his products, is to provide customized solutions to nutritional requirements for bodybuilders.  This approach is what is taken by professional bodybuilders, but is not accessible to the rest of us.

The Muscle Maximizer is different to most general fitness advice.  Popular opinion is that you simply need to train hard, and diet harder, and the results will come in time.  This product instead offers you a customized solution to nutrition – the customization is for your particular body type, and offers what to eat, and when to eat it to gain maximum results.

The program offers ways to get the lean look without putting your body under more stress than it has to, to achieve the results you desire.  The advice here goes against standard advice, and instead approaches the solution from a scientific standpoint.

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The biggest benefit to The Muscle Maximizer is that it is customized to fit your individual body type, so if you feel that your genetics do not lend themselves easily to an attractive, lean and muscular body, then this product is for you.  General advice is just that – you will get average results that fit everybody, and also fit nobody; this is why progress is often so slow.  It is impossible for someone who is skinny to expect the same results as someone who is overweight, the same goes for individuals’ build and height.  You will learn how to plan your workouts and dietary requirements in the right way to achieve the results you want, but in a much quicker time than you thought possible.

Many programs do not tell you what to avoid – some things that experts advise can actually destroy the muscle that you have built instead of burning fat, therefore moving you further from your goals.  This product offered by Kyle Leon is different, it tells you what not to do, and what to do in its place to build lean muscle, and lose fat fast!

How to measure body fat percentage

How to calculate body fat percentage: Many people talk about ‘losing weight’, when they want to slim down. In reality this could be a challenge, if for example, you are also trying to build lean muscle.

Losing weight would mean that you get lighter, which may initially happen, but if your calorific intake is less than what your muscles need, your body may convert the protein in your muscles into energy, and break your muscles down. At the best, you might be starving the growth of your muscles. You will have lost weight, but you may not have lost the fat that you were aiming to lose.

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A much better measure of health, ability to fit into clothes, or be much more of an ‘ideal’ size and shape, is to take a measure of or calculate your body fat. There are a number of different ways that you can measure your body fat, depending upon how accurate you want the reading to be. Here are a few ways:

• - Water displacement – this is where your body is immersed in water, and the displacement is measured to give the most accurate reading. If you don’t have a swimming pool, and special human dipping chair, don’t worry!
• - Get some body fat callipers (from your gym or training supplements store), or ask at your local gym (measurements need to be taken from a number of places, but make this method quite accurate)
• - Online calculators where you take measurements of the sized of a number of areas of your body, and that is used to give an average of your body fat. One such calculator can be found here.
• - Learn how to calculate body fat percentage (see below)

How to Calculate Body Fat Percentage

Body Mass Index (BMI)

How to calculate body fat percentage: The calculation makes use of averages to give a general guide of the amount of body fat that you have on your body, based on your height and weight.
Calculate your Body Mass Index, this is only a rough guide, but will give you some idea if you do not want to go to the trouble of measuring yourself in a number of different places. The formula is:

Body Mass Index (BMI) = (your weight ×703) ÷ (your height × your height),

Where weight is in pounds, height is in inches.

How to calculate body fat percentage

Given the amount of body mass you have when compared to your height will make it easy to answer the question of how to calculate body fat percentage. It is as follows:

For males:

Body Fat Percentage = (1.20 * BMI) + (0.23 * Age) – 16.2

For females:

Body Fat Percentage = (1.20 * BMI) + (0.23 * Age) – 5.4

The ideal body pat percentage varies from person to person, typical ranges for a man would be between 14% and 25%, and if you are in perfect shape could be as low as 2%, in which case you would be really ripped like a bodybuilder.

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A woman in a typical range would be 21% – 31%, and in perfect shape could be as low as 10%, where she would be really ripped like a bodybuilder.

Eat healthily, natural proteins, natural carbohydrates and fibre , and exercise, and rest regularly, in this way you will get less, which you will see now that you know how to calculate body fat percentage.