Michale Lipowski - Pure Physique: How to Maximize FatLoss and Muscular Development

SECOND EDITION

How to
MAXIMIZE
FAT LOSS
and
MUSCULAR
DEVELOPMENT

BY MICHAEL LIPOWSKI

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the readers discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Published by Price World Publishing, LLC
1300 W. Belmont Ave, Suite 20G
Chicago, IL 60657

Copyright 2010 by Michael Lipowski.
All rights reserved. Neither this book, nor any parts within it
may be sold or reproduced in any form without permission.

Editing by Jacqueline Doucette
Book layout by Dianne T. Goh
Printing by Sheridan Books, Inc.

Second Edition, March 2010
ISBN: 978-1-936910-75-5
Library of Congress Control Number: 2009934045

10 9 8 7 6 5 4 3 2

Dedicated to Jen, who was my backbone and biggest supporter during this project, as well as to my parents, Chris and Linda Lipowski, who taught me the value of hard, honest work and always encouraged me to do what I love (the reason I wrote this book) and to Catherine and Andrea, my little sisters and biggest cheerleaders.

CHAPTER 1
Getting the Proper Perspective on Training

CHAPTER 2
The Components of a Training Program

CHAPTER 3
Creating an Effective Training Program

CHAPTER 4
Performing the Exercise

CHAPTER 5
Aerobic Exercise (a.k.a. Cardio)

CHAPTER 6
Use Goals to Get You There

CHAPTER 7
Nutrition: Fat loss and Muscle Gain

CHAPTER 8
Psychological Aspects: Where the Real Training Begins

CHAPTER 9
Peak Conditioning: Looking Your Very Best on the Day it Counts

For anyone who ever felt they should be getting more from their efforts in and out of the gym: get ready, because this book is going to deliver the information you really need to know to achieve your "best body." Throughout this book, you will notice that I refer to your "best body" a lot. So, let me explain what it is. Your "best body" is that vision you have of yourself looking as good as you believe you can. I'm not talking about the unrealistic vision you might have of becoming a muscle-bound behemoth or a runway model (unless, of course, you actually possess this type of potential), but the vision of what you would look like if you were able to attain the leanest, most muscular and fit physique possible. If you do not have a vision of what you would look likebeing lean and muscularyou will, by the time you're finished reading.

If you aspire to maximize your potential and get into the best shape possible, you will find within these pages just about everything you need to know to take your physique to the next level. If, on the other hand, you do not aspire to get into the best shape possible and just want to get in shape, the information provided will help make training and nutrition less confusing and more effective and efficient.

Unlike other books that provide you with a fad diet or canned workout routines, which fail in helping you maximize your potential and reach your ultimate goal of a leaner, more muscular body, this book provides you with a thorough and comprehensive understanding of the physical and psychological components of exercise and nutrition and how they affect your success or failure. You will learn how to put together an exercise and nutrition program that is truly custom-fitted to your individual needs and goals. If you are looking for an easy-to-follow, one-size-fits-all workout or diet, you will not find it here. This is about you learning what you need to do to make continuous progress, reach your goals, and make everlasting changes. After you have read and grasped the concepts and techniques outlined in this book, your success or failure will truly be on your shoulders. You will no longer have an excuse for why you can't because you will have been taught how you can.

This is the stuff that even many so-called professionals in the field of fitness do not know, do not understand, or cannot explain. Armed with all this important information and the motivation to apply it, you will be able to plot a course to achieve the body you have always wanted and will be prepared to take on whatever obstacles might arise. This is an opportunity to realize the body you had in mind when you first set foot in a gym.

If you have not yet stepped into a gym or the experience is brand new and foreign to you, then the opportunity for you is even greater. You will get the chance to learn how to exercise the right way the first time around. This will make your training and dieting experience much less confusing. The actual work involved will not be easy or pleasant, but the confusion that typically surrounds exercise and nutrition and makes it difficult and burdensome will be eliminated.

This is a content-rich book that will help you become your own personal trainer.

Of the many factors which determine the realization of a lean, muscular physique, one of the most important is muscle. Why muscle? Muscle is what helps us get lean and stay lean, by raising our metabolism. Want to burn more calories? Build more muscle! Muscle is what makes men look rock solid and masculine and what makes women look shapely and toned. Muscle is what helps our body to function at its highest capacity. Want proof? Just look at the effects of muscle atrophy (loss) on people as they grow older: They gradually become weaker, have less energy and lose structural support, leading to many neck and back problems.

You are probably already aware of the many benefits of having muscle, which is why you work out in the first place. But what people have lost sight of amidst the pills, products, and bad information is how to actually build muscle. In other words, what makes a muscle grow? If you asked 10 people this question, you would probably get the same answer from each: lifting weights. And, although this is a good answer, its incomplete.

The secret to building muscle lies in the relationship between the total demands (stress) placed on the muscle through resistance training and the time between, and frequency of, these bouts of stress (recovery time). Basically, muscle building is contingent on the effectiveness of a workout in stimulating growth and the time given to recover from the workout. Muscles require a stimulus which is strong enough to induce an adaptive response (viz., a change in size or functional ability) and ample time to recover from the stimulation and reap its full benefits (adaptation). If the stimulus is not strong enough, or the recovery time is not long enough, or both, then muscle development cannot occur.