For those of you looking to build muscle and burn fat this two part interview is worth reading. This is the second half of the interview with Mike Westerdal of Lean Hybrid Muscle Building
In case you missed it here is part 1 – Gain Muscle Lose Fat Lean Hybrid Method
In the first half of the interview Mike explains what lean hybrid muscle is and why every looking to build and burn will be well served by this program. The two also talk about hybrid muscle fibers, going beyond your genetic limits, and much more…
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How to Gain Muscle and Lose Fat
NN: How would one go about building this super hybrid muscle fiber?
Mike: For starters, you can look to the ancient warrior cultures-the Spartans, the Vikings and the Gladiators-and learn from them. Remember that all of the training they did was in preparation for the battles ahead. In other words, they were training for functionality rather than aesthetics, meaning that their training routines would have incorporated activities that simultaneously developed both strength and endurance.
Today, to build Hybrid Super Muscle we can start by engaging in aerobic activities that have a strong element of resistance.
NN: That reminds me, you wrote a report called, The Warrior Physique. Whatâ€™s that about and where can the readers grab a copy?
Mike: That was a fun one to write. Having a Swedish background Iâ€™ve always been interested in the Viking culture.
Itâ€™s no secret that our ancestors were physically, in much better shape than overall, we are today. For ordinary people, their day-to-day lives were much more physically demanding than ours. Back in the day if you wanted to eat you had to go hunting or catch some fish. Everything was functional. In todayâ€™s world most of us are subject to the triple seated threat as I like to call it-sitting at our computers, sitting in the car or sitting on the couch.
In this report weâ€™ll explore how some of this planetâ€™s all-time greatest elite warriors of the past developed some legendary physiques.
Right click here and choose â€œsave target asâ€ to download that report now.
NN: So, does this all mean you have a problem with cardio machines?
Mike: Not really. If you want to add some resistance to your cardio machines just put the treadmill on an incline. There are numerous ways to make cardio machines â€œhybridâ€.
Thereâ€™s nothing wrong with regular cardio on exercise equipment. I just think training the hybrid way can be a big time saver. I mean who has time to do a 45-minute workout with the weights just to go pedal on the bike for an additional 45 minutes.
I live in Florida so Iâ€™m fortunate that I can go for a walk outdoors any time I want. Sunlight and fresh air can do some wonders for your hormone levels.
Cardio machines have their place. Hybrid cardio just provides a faster more entertaining alternative for some people.
NN: How did you wind up partnering up with Pro Strongman Elliott Hulse in creating this system?
mike:Elliottâ€™s an awesome guy. Weâ€™ve become really good friends. I like that we have similar values and heâ€™s someone I can count on.
A while ago I tweaked my back doing some powerlifting and I knew Elliott owned a sports training gym in St. Pete, FL. I paid him a visit and he helped me rehab my back.
We just had a lot in common. We actually played football against each other in college without knowing it and we both compete in strength sports.
The thing we really had in common is that we had both put on some un-needed body fat during our quest for strength. (Okay a lot.)
We both wanted to lose fat extremely fast, but didnâ€™t want to sacrifice one ounce of muscle or strength. We knew this was going to be a challenge and something that most people would say is impossible.
Elliott is a beast. I think itâ€™s good that Iâ€™m there to tone him down sometimes. Heâ€™s the outspoken motivational coach and Iâ€™m more laid back and shy at times.
NN: Iâ€™ve seen videos from Elliottâ€™s underground gym. If someone is going to do the Lean Hybrid Muscle program, do they need all that fancy strongman equipment?
Mike: Nope. Thatâ€™s a common misconception. Weâ€™re fortunate to have access to a lot of cool training tools but I donâ€™t expect someone living in a NYC apartment to store a 600 pound tireâ€¦lol.
If the weekly workout includes any specialty equipment there are always exercises that you can substitute or swap out.
NN: What about a gym membershipâ€¦is this a gym workout or a home workout?
Mike: It can be either. Thereâ€™s a big trend, where people are trying to save time and money by working out at home. Some people simply prefer training outdoors.
Personally I do some workouts at home and some at the gym. You can do this program at the gym, at home or a combination of the two.
NN: Mike, your results were pretty amazing. Do you guarantee this is going to work for everyone that tries it? In 8-weeks you dropped 12% body fat and stayed the same weight. The pics look like night and day.
Mike: Do I guarantee results? No, I donâ€™t. I have no control over whether or not youâ€™ll do the workouts. Whether or not youâ€™ll get the sleep you need and supply your body with the fuel it needs to transform.
Plus everyone is different. Iâ€™m not going to say this is the only way to train. I just know that it worked wonders for me. It worked for Elliott. And it worked for dozens of his clients at his gym. Will it work for you? Probably. If you get even half the results, would you be happy?
NN: How is Lean Hybrid Muscle Training different than Cross Fit, some of the videos look similar?
Mike: Cross Fit is a great training style. I respect the discipline and think they have some great workouts. From what Iâ€™ve read about Cross Fit it focuses on stamina, flexibility, speed, agility, balance, cardiovascular/respiratory endurance, coordination, and accuracy.
The rest intervals are very short and the workouts are fast and often. What I like about Cross Fit is that it incorporates resistance cardio which Iâ€™m all for.
However I had a goal of not just dropping weight and fat, but also wanted to build muscle mass and build my strength.
Sure, Lean Hybrid Muscle Building and Cross Fit may use some of the same exercises but they are done with different rest periods, volume and intensity. Just like a bodybuilder and a powerlifter may both perform the bench press, but how they perform that lift is very different from each other.
Lean Hybrid Muscle Building is cross-disciplinary like Cross Fit but it has a much greater emphasis on gaining strength and muscle mass than Cross Fit does.
If you want to get lean while building strong powerful muscles than Lean Hybrid Muscle Building is a clear winner in my book.
NN: If you had access to any equipment, what would your 3 favorite hybrid exercises be?
1. Well I love kettlebell circuits.
Similar to EDT by Charles Staley I try to make it through this circuit five times. Next time I do the workout, I want to beat my previous time. This is great for conditioning. For this is resistance cardio at its finest. Itâ€™s a nice break from my heavier strength building days to avoid overtraining.
KB Snatches: 5 reps per arm
KB Clean & Press: 5 reps per arm
KB Lunges: 5 reps per leg
KB Squats: 10 reps
KB One Armed Rows: 10 reps per arm
KB Two Handed Swings: 20 reps
Remember you have to make it through this 5xâ€™s so donâ€™t start off with a really heavy kettlebell.
2. Tire Flips
If there ever was an exercise that trains the entire body, from your ass to your elbow, itâ€™s tire flipping. Getting your hands on one is easier than you think. Tire companies have to pay to get rid of them so theyâ€™ll be glad to give them to you. Storing them is another issue though.
3. Sledge Hammer Slams
Nick I know youâ€™re into using heavier weight when you train your abs. Well this is a killer. This exercise helps build explosive torso strength and power. To do this exercise youâ€™ll need a sledgehammer and a large tire (not on the rim), bales of hay or something similar to hit. Donâ€™t use something with enough bounce to cause the sledgehammer to come back up and hit you in the face. Work your abs and get a cardio session in at the same time.
NN: What about Hybrid exercises for the gym?
1. Do the same kettlebell circuit above but use dumbbells instead.
2. Dumbbell Farmers Walk. No rocket science here. Just pick up a heavy pair of dumbbells and go! Great for the traps, grip, stability and core.
3. Dumbbell Overhead Walks. Grab a pair of dumbbells, hold them over your head with your arms almost locked out and start walking. Think this isnâ€™t challenging enough? Try doing lunges holding the dumbbells over your head.
The cool thing about these exercise is they can be used either as hybrid cardio at the end of a regular workout instead of the treadmill, or they can be the workout if you increase the weight and adjust the rep ranges and rest intervals. The possibilities are endless.
NN: Did your wife really call you fat?
Mike: Not really, kind of. I started getting some looks when I would head to the fridge late at night. It didnâ€™t take a genius to get the point. Especially since I had placed my Bod Pod pic on the door to the freezer.
NN: Okay I have to ask this. People have been emailing me saying itâ€™s impossible to burn fat and build muscle at the same time. It all comes down to calories in versus calories out. Youâ€™re either gaining or losing but you canâ€™t do both. Care to elaborate?
Mike: Ummm Iâ€™d like to buy a lifeline. Call a friend? Seriously though thatâ€™s exactly what I did. I called my friend Eric Talmant whoâ€™s a diagnostic nutritionist, metabolic typing advisor and powerlifter.
I knew I had personally experienced adding muscle while dropping fat when I was playing football in college. I couldnâ€™t really explain how, but I thought Eric might be able to answer the question for me.
I asked him, â€œIs it physically possible to build muscle and burn fat at the same time?â€ I was pumped when he explained in his interview that it was.
He said that you can keep your body in an anabolic state by creating the perfect internal and external environment through attitude, atmosphere, training, sleep, stress levels, and nutrition. Calories are just one piece of the puzzle and not the entire picture.
NN: How come you donâ€™t just do a bulking season where you pack on muscle and than do a typical cutting cycle to burn off the fat and reveal the new muscle?
Mike: Instant gratification maybe. I wanted everything at once. I wanted to recreate what I was able to do in college. Iâ€™ve tried bulking and cutting. I wound up getting strong and fat when bulking up only to get lean and weak when dieting.
NN: Okay Mike, this worked for you, but what if youâ€™re just a freak. I mean who benches 315 for 15 reps and still tries to burn fat at the same time? Do you have any other â€œaverage Joeâ€ success stories?
Mike: Iâ€™ll take that as a compliment. Iâ€™m not a freak, Iâ€™m just extremely stubborn, persistent and determined. Things donâ€™t come easy for me, but when I make up my mind that I want to accomplish something I can usually do it.
Iâ€™m also pretty open minded and donâ€™t accept that something isnâ€™t possible just because someone said so.
Lean Hybrid Muscle Building
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How to Gain Muscle and Lose Fat
The quickest way possible to build muscle and burn fat.