{"id":7,"date":"2013-09-17T00:00:00","date_gmt":"2013-09-17T00:00:00","guid":{"rendered":"https:\/\/empowernetwork.com\/link2dave\/the-key-to-looking-more-muscular\/"},"modified":"2026-07-28T21:25:01","modified_gmt":"2026-07-28T21:25:01","slug":"the-key-to-looking-more-muscular","status":"publish","type":"post","link":"https:\/\/empowernetwork.com\/link2dave\/the-key-to-looking-more-muscular\/","title":{"rendered":"The Key to Looking More Muscular"},"content":{"rendered":"

The Key to Looking More Muscular<\/span><\/h2>\n

One of the curiosities of my 2012 physical transformation was the development of my arms. What most who praised my progress failed to realize is that my arms were only a half an inch bigger from when I started.<\/p>\n

So what was the secret? It was the reduction of fat vs the addition of muscle. I have been asked over and over again what my secret to muscular arms is and outside of working your ass off in the gym it is reducing the fat and water in your body so that you give the appearance of more muscular.<\/p>\n

As I have written in several articles, the best way to reduce body fat and maintain or promote lean muscle gains is to perform HIIT (High Intensity Interval Training) vs. doing long duration cardio exercises. It is probably one of the biggest misconceptions of the general public when it comes to the best PLAN for losing fat. It seams as if I could talk about this until I was blue in the face and people would still not listen.<\/p>\n

I even have family members who reach out to me about how to lose fat and then say something like, \u201cI don\u2019t know why I can\u2019t lose any fat, I run 10 miles a day?\u201d<\/p>\n

Really? Without me even saying a word, it would seem logical that if your goal was to lose fat and what you are doing wasn\u2019t working that you might want to try something else. Just so I don\u2019t piss my relatives off to much I will say that I understand that running is addictive and gives off great endorphins.<\/p>\n

I have waited for years for someone to ask me if it is possible to combine a cardio routine like running and HIIT and still lose fat? The answer is yes. In 1996 I proved this theory and over the years have created a bit of a prescription for those looking to lose fat without giving up the endorphins of running.<\/p>\n

The Key is to separate the two activities. I would prescribe waiting no less than 4 hours between activities. That means if you choose to do a HIIT session and want to go for a jog later in the day, you would want to wait a minimum of 4 hours allowing the increase in metabolism to work on your fat before you slow it down with your jog.<\/p>\n

You may be asking yourself, why does long duration cardio force you to gain fat or inhibit fat loss? Physiologically it is a complicated question to answer. To keep it simple, your body is going into a bit of a shock with long duration cardio and therefore goes into storage mode.<\/p>\n

The next logical question would be why are you able to burn fat with HIIT? Again, this is a complicated physiological question to answer. With HIIT, the body is tricked into burning fat by increasing heart rate for short durations and then allowed to rest until the heart returns to a close to resting rate. This activity repeated over a period of 20 to 60 minutes creates confusion physiologically and has been shown to increase your metabolism for up to 16 hours post activity. Combined with proper diet, HIIT is the most efficient way to lose fat.<\/p>\n

As many of you try to find tricks to getting more muscular, remember that the most efficient way to do so is losing body fat. The most efficient way to lose body fat is to incorporate HIIT training while maintaining a healthy diet.<\/p>\n

Dave Bernard.<\/p>\n

BIO: Dave Bernard graduated with a Bachelor of Exercise Science degree and was one of the TOP 2012 transformations in North America. His methods are not based on theories rather proven and tried results.<\/p>\n

After spending over 18 years in Corporate America, Dave found a way to train, spend time with family, travel and get paid at the same time.<\/h3>\n

If you want to learn Dave\u2019s Secret to building a business while having a life.<\/h3>\n

Click the link below and get started now.<\/h2>\n","protected":false},"excerpt":{"rendered":"

The Key to Looking More Muscular One of the curiosities of my 2012 physical transformation was the development of my arms. What most who praised my progress failed to realize is that my arms were only a half an inch bigger from when I started. So what was the secret? It was the reduction of […]<\/p>\n","protected":false},"author":1624,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[19,20,21,22,23,24,25],"class_list":["post-7","post","type-post","status-publish","format-standard","hentry","category-health-and-wellness","tag-dave-bernard","tag-hiit","tag-interval-training","tag-meal-replacement-diet","tag-secret-to-muscularity","tag-secrets-to-bigger-arms","tag-sprint-interval-training"],"_links":{"self":[{"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/posts\/7","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/users\/1624"}],"replies":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/comments?post=7"}],"version-history":[{"count":1,"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/posts\/7\/revisions"}],"predecessor-version":[{"id":21,"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/posts\/7\/revisions\/21"}],"wp:attachment":[{"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/media?parent=7"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/categories?post=7"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/empowernetwork.com\/link2dave\/wp-json\/wp\/v2\/tags?post=7"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}