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Pure Physique: How to Maximize Fat Loss and Muscular Development

1 rating: 5.0
A book by Michael Lipowski

Written by Mike Lipowski, the trainer ofMen's Fitnessmagazine's first-ever Fat to Fit Contest winner,Pure Physiqueis for anyone who has ever felt they should be getting more from their efforts in and out of the gym. This book contains the stuff … see full wiki

Author: Michael Lipowski
Genre: Health, Mind & Body
Publisher: Price World Publishing
1 review about Pure Physique: How to Maximize Fat Loss...

Optimum Health

  • Jun 6, 2010
Pure Physique - Second Edition
Maximize Weight Training Regimen

by Michael Lipowski
President of the Int'l Association of Resistance Trainers

Reviewed: Dr. Joseph S. Maresca

A thesis of the book is to get the most from the least amount
of exercise necessary while providing for adequate rest
and maximum recovery.

"Basically, muscle building is contingent upon the effectiveness
of a workout in stimulating growth and the time given
to recover from the workout."

The author stresses our uniqueness and; as such, advises us
to craft a training schedule tailored to individual needs.
High training intensity is extolled because muscles grow
in response to stresses.

The book breaks down the three classic muscle fibers.
FT or fast twitch muscles are larger , more massive and
less able to tolerate a high work volume.
ST or slow twitch muscles are small in size but slow
to produce fatigue. Mixed fibers have both FT and ST

FT muscles benefit from exercise that places them
under maximum strain. (30-50 seconds)
ST or slow twitch muscles benefit from muscle training
in the 80- 120 second range of Time Under Tension (TUT).
More importantly, the author discusses the physical
differences between ectomorphs (thin people), endomorphs
(thick body frames) and mesomorphs (medium build with
high muscle and modest body fat).

The author finds that it is best to eat every 3 hours and
to spread the caloric intake as evenly as possible.
The meals should be small but nutritious to stabilize blood
sugar and keep us in an anabolic state (macromolecular synthesis)
by providing muscles with nutrients for continuous repair
and growth.

The book provides 6 classic lessons to peak for weight competition:

o Lesson 1 is that you cannot overload on carbs.
o Lesson 2 is that you look your hardest when carbs are low and
water is high.
o Lesson 3 is to maintain adequate glycogen (carbs) levels
so that the muscles remain full.
o Lesson 4 is that you need sodium to preclude decreased blood volume.
o Lesson 5 is to drink water throughout the day.
o Lesson 6 is to start early to adjust your peak accordingly.

This volume would be an excellent acquisition for the
personal fitness training library.
The book is recommended highly for physical trainers
and trainees alike.

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