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10 For 10How To Build 10 Pounds of Muscle

and Lose 10 Pounds of Fat

By Eric Weinbrenner



10 For 10: How To Build 10 Pounds of Muscle and Lose 10 Pounds of Fat

Copyright © 2017 Eric Weinbrenner

All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage retrieval system, without the prior written permission of the copyright owner and the publisher (Eric Matthew Weinbrenner). There are unique embedding codes in this pdf file that track any illegal downloads or distribution. Any illegal distribution results in fines starting at $250,000.

Trademarked names may appear intros book. Rather than use a trademark symbol with every occurrence of a trademarked name, we use the names only in an editorial fashion and to the benefit of the trademark owner, with no intention of infringement of the trademark.



WE ALL HAVE TO START SOMEWHERE…

For some people, that’s staring down the goal of needing to lose 20, 40, or 50 (or more) pounds of fat and get out of the “health risk” zone. For others, “getting started” means trying to pack on a similar amount of muscle.

But after 10 years in this industry, here’s what I know: what most guys who’ve been at this for a little while, who hit the gym a few times per week, try to make healthy choices with their nutrition, and generally work hard need is far less “drastic transformation” and much more “tweaking and fine-tuning.”

Truth is, alotta people aren’t all that far off from having a the lean, muscular body they want. Many suffer from the “do you even lift?” look, despite hitting the gym on a (at least) semi-consistent basis.

But packing on 10 pounds of muscle and slashing 10 pounds of fat may be all they need to go from “average” to “elite.”

So while this guide is primarily designed for guys who are neither severely overweight or underweight, that doesn’t automatically exclude you if you have more fat to lose or more muscle to gain.

The methods outlined below are created to specifically help you build 10 pounds of muscle and drop 10 pounds of fat as quickly as possible. But that’s not to say you can’t use them to drop even more fat or build even more muscle if that’s where you’re at.



Because the bottom line is this: what I’m about to share with you are the time-tested, proven basics for building muscle and getting ripped. And don’t let that word “basic” confuse you: this stuff is brutally important. Non-negotiable even, if you’re really interested in getting in the best shape of your life in the most effective, efficient way possible.

I’m not gonna lie, some of what you read is going to sound a little different (maybe even way differentI) than what you’re used to hearing. Keep an open mind and rest assured there are case-studies that I’ll share with you to back all of this stuff up.

Ready to get started?

The 3 methods in this report are simple tips I use with clients to help them get long lasting results, fast.



METHOD #1:

PRIORITIZE IDEAL PROPORTIONS

Let me tell you a little secret: proportions rule.

Most fitness “experts” tell you to try and weigh a certain amount or have a certain body fat percentage and fit into an XL t-shirt… and all of those measures of progress are DEAD WRONG.

Truth is, there are certain proportions that will make you look like you’re carrying around 10-20 pounds more muscle than you actually are.

How? Because when you prioritize ideal proportions you gain the advantage provided by the “illusion of size.”

The most important proportion you should be concerned with is your shoulder-to-waist ratio. You’re goal is to have shoulders that are 1.618 times that of your waist circumference.

This is based on something called the “golden ratio.” When you meet this ratio, you’re guaranteed to look muscular and ripped. In recent studies, men and women rated this shoulder to waist ratio as the most important aspect of perceiving someone as confident, strong, attractive, and someone they would naturally consider a leader. That’s some pretty powerful stuff.



Calculating your ideal proportions based on your body size is really simple:1. Determine your height in inches2. Multiply your height in inches by .45 (this is your ideal waist

circumference)3. Multiply your ideal waist measurement by 1.618 (this will give you your

ideal shoulder circumference).

Here’s a quick example, using myself:1. I’m 5’9”, or 69 inches. 2. 69 x .45 = 31 inches (my ideal waist measurement)3. 31 x 1.618 = 50 inches (my ideal shoulder measurement)

Once you’ve determined your ideal proportions, this becomes your new goal, measure of progress, and ultimately how you determine whether you need to prioritize building muscle, losing fat, or both.

Here’s a quick cheatsheet:

==> If your current waist circumference is more than an inch or two above your calculated “ideal”, you need to prioritize fat loss.

==> If your current waist circumference is less than your calculated “ideal”, you need to prioritize muscle gain.

==> If your current waist is more than your ideal and your current shoulder measurement is less than your ideal, you need to focus on recomposition (losing fat and building muscle at the same time — which is what this guide is all about and where most people will fall).



METHOD #1 CASE STUDYMy goal with Brent was to prioritize ideal proportions. When he started working with me, he had been athletic most of his life, was already pretty strong, and was following the typical “eat big, lift big, get big” advice. With enough clothing on, he looked like one of the bigger guys in his gym, but without a shirt, he looked bloated and had very little muscle definition. Despite working out consistently for a few years, he just couldn’t get the lean, strong, athletic look. We prioritized building muscle in his chest, shoulders, arms, and upper back while using nutrition to lose fat (more on this later). Pay close attention to his “after” photo. Notice how well we developed the V-taper. It looks like he gained 10 pounds of muscle and dropped 10 pounds of fat… which is exactly what the power of ideal proportions will do for you.



METHOD #2:

TRAIN FOR MUSCLE GROWTH, EAT FOR FAT LOSS

Most people in the fitness world know that building muscle and losing fat at the same time (a.k.a. “recomposition”) is the holy-grail of physique transformation.

As we discussed above about focusing on ideal proportions, most people are going to need to lose some fat and build some muscle to hit the X-physique characterized by broad shoulders and a narrow, defined waist that we’re after.

Most people just end up “bulking” for a while to build muscle and then try to “cut” down to lose the fat, hoping this will land them where they want to be, but this almost never works. Instead, you end up in a yo-yo cycle of bulking and cutting... only to end up looking exactly the same in the end.

I know, because I did this for almost two years. Then, I discovered the key to recomposition: train for muscle growth, eat for fat loss.

In your workouts, you should be doing strength-training workouts that help you get stronger and follow the scientifically-backed methods for building muscle. Don’t get caught up in doing some kind of specialized “fat burning workouts” or trying to burn a bunch of calories in the gym.



Sure, you can do some conditioning to get in better shape and for general health, but 90% of your time working out should be strength-training. That's it.

In the next method, I’ll give you some more specific tips on what your primary focus should be to ensure you’re building muscle, but for now, the key takeaway is that your workouts are for building muscle.

The second part of the recomposition formula is to eat for fat loss. This simply means maintaining a caloric deficit. The #1, non-negotiable law of fat loss is that you have to consume less calories than you burn. Do that and you WILL lose fat.

When you do these two things together, consistently, you will be able to build muscle and lose fat over time - without having to ever go to the extreme of bulking or cutting and dealing with being fat half the time and starving yourself the other half.



METHOD #2 CASE STUDYI had my client Chris on a plan that prioritized recomposition, or aiming to build muscle and lose fat at the same time. He lost 20 pounds of fat while gaining muscle, adding over an inch to his arms alone.

And here's what he had to say:

“I lost 20 pounds on the program while gaining muscle and strength – and I feel great! This is the first time I’ve been under 200 pounds since I got married two years ago. The workouts leave me feeling stronger and more capable of taking on whatever life throws my way – and as a husband and father with a new baby at home, this is very important to me. In the past, I’ve been able to get in good shape for a short period of time, but I could never make it “stick.” With Eric’s program, I feel like I am getting in the best shape of my life AND I’ll know how to maintain it for years and years going forward.” -Chris B.



METHOD #3:

DO LESS, BUT DO IT BETTER

In the pursuit of muscle, strength, and six-pack abs there are few things that you absolutely MUST do, and a whole lotta stuff that is just “details.” Our goal is to identify the stuff that really matters and execute it with relentless consistency.

As ambitious guys with careers, hobbies, maybe families, and other stuff going on outside the gym, we have to train smart and follow intelligently designed workout and nutrition programs.

Trying to do work out like a bodybuilder or Crossfit Games athlete will leave you tired, injured, and burnt out. The key to building muscle, gaining strength, and getting lean is balancing stimulus with recovery. That’s why it’s so important to do less, but do it better.

Here’s how you get that done…

IN THE GYMYou challenge your body with the proven, scientifically-backed principles methods for building muscle.

There are 3 requirement for muscle growth:

1. Mechanical tension (lifting heavy enough weights)

2. Metabolic stress (getting a pump and feeling the burn”)



3. Muscular damage (enough to force adaptation, but not so much you can’t recover).

Any effective program makes sure these factors are accounted for. So those random workouts you’re pulling from bodybuilding.com or copying off some ripped dude you follow on Instagram?

Probably not ideal.

Intelligently designed programming with planned progression is the key to significant muscle growth and physique transformation.

Just “winging it” with this month’s featured “fun and cool” workout isn’t gonna cut it.

That’s what they use to keep you guessing and assuming that all of this is far more complicated than it really is.

Here’s the 3 non-negotiable aspects of muscle building ‘cheat sheet’:

1. Pick a handful of basic exercises to master:

• Presses• Pushups• ChinUps• Rows• Squats• Lunges• HipHinges• LoadedCarries

...That’s where you spend 80-90% of your time. Toss some other stuff in there for fun or variation.

Why these exercises?



Because they are compound movements that require multiple joints and muscle to work together, making them the most efficient movements for building strength and muscle.

Building “muscle that matters” means you’re well rounded. You don’t just look good - you perform well too.

Muscle That Matters programs will make you an athlete by incorporating dynamic and explosive movements for functional strength as well using bodybuilding-inspired methods to address aesthetic weak points.

As a result, you have “show” and “go.”

2. Perform these exercises using a weight that’s challenging in the rep ranges of 3-20.

Using a variety of reps ensures you’re creating mechanical tension (lifting heavy enough weights) and metabolic stress (getting a pump).

Unless you’re a powerlifter or someone who’s going to be tested for maximum strength in specific lifts, there’s no reason to go lower than 3 reps. Going that heavy regularly increases the likelihood of injury and can fry your central nervous system.

3. Apply progressive overload.

You can’t do the same thing week after week and expect results. You have to continually challenge your body and give it a reason to adapt. Over time, you have to aim to lift more weight, do more reps with the same weight, or get better at creating intramuscular tension.

You won’t be able to progress in all of these areas every week (or even month as you get more advanced), but over the course of months and years, you should see a positive gain in each of these areas (and a good program will integrate each of these methods of progress to occur naturally).



WITH YOUR NUTRITION

You focus on what matters most and take a “real life” approach. We could sit here all day and talk about nutrient partitioning, this-or-that supplement, ketogenic diets, etc., etc., etc.

I spent my fair amount of time obsessing over all that stuff and trying to find the “perfect” plan. And you know where it got me? Frustrated, confused, and broke (and looking the same, month after month, year after year). It wasn’t until I simplified that my results started accelerating by 10x compared to when I was obsessing over the minutia.

I got in the best shape of my life by focusing on just three basic principles:

1. Eat in a caloric deficit

2. Emphasize Protein (aim for .8 grams per pound of bodyweight per day)

3. Focus on minimally-processed whole foods (80% of your intake)

I know, I know... that sounds too simple, right?

But here’s where that took me, while working 50+ hours per week, being a father of two, and juggling all the other stuff I had going on…



METHOD #3 CASE STUDYAndy was a two-sport athlete in college and knew a lot about “bodybuilding” weight-training and nutrition. Before he started any of my programs, he could bench press almost 300 pounds. So the guy knew his way around the weight room. And while his results were decent, he was looking for a plan that simplified everything, because as he was getting more into his career and moving past the college lifestyle, he wanted an efficient, effective, intelligently designed program that required less obsession and time. We cut the time he was spending in the gym in half, simplified his nutrition, and his results almost skyrocketed. He’s a perfect example of doing less, but doing it better.



WHY MUSCLE THAT MATTERS?

It doesn't matter if you're 23 or 54, from a small town in Kansas or the City in California, the guys who come to Muscle That Matters have a lot of things in common:

You want to build a body you can be proud of.

The kind of body that's muscular and lean, without looking like a roided-out bodybuilder.

The kind of body that can run, jump, lift, and play in every direction - without aches or pains - whether you're chasing your kids around the backyard or attempting a PR in the gym.

The kind of body that looks great, feels great, and doesn't take a degree in biochemistry to build and maintain.

You have a busy life and more important stuff to do than spend hours hours in the gym.

The problem is (and the reason you're here) is that all of that has become incredibly complicated. Pulled in a hundred different directions, you don't know what actually matters to get results.

At Muscle That Matters, we’ll help you simplify without sacrificing results and build your best-looking, highest performing body ever.



THE AUTHOR

HI THERE.

My name is Eric Weinbrenner, and I’m the creator of musclethatmatters.com.

Thank you for signing up for my newsletter and grabbing this awesome book.

You may be wondering who I am? Am I a “fitness expert?” A writer? A gym rat? Let me give you a quick rundown.

I’m “trained” as a writer and a fitness coach. I have a degree in Physical

Education and I’ve worked as a personal trainer in health clubs, private studios, and online.

I also have a degree in English and have written for a number of major publications like Muscle and Strength, Breaking Muscle, T-Nation, The Good Men Project, and The Distilled Man (to name a few).

I created Muscle That Matters in early 2015 as a resource for ordinary guys that want to build a lean, muscular, aesthetic body and live a more remarkable life - guys like me.

Guys who want to do things that matter and dominate life.

Guys that want to be able to look in the mirror at the end of the day and be happy with the person looking back at them.



Over that past 10 years I’ve realized that such a pursuit starts with transforming your body.

Building a strong, muscular, and athletic body - the kind of body that changes the way that people see you, and the way you see the world - is like the first domino that ignites positive changes in all areas of your life.

There’s a lot more to the story, but for now, that’ll do.

I know the challenges you face, I’ve been where you are, and I know how to overcome what’s holding you back from building the body you want. What I’m saying is this: I walk the walk and I can back it up with the knowledge and experience to help you as well.

I don’t say it to be cocky or arrogant.

I just think you should know who you are taking advice from.

My specialty is helping typical, ordinary busy guys build an extraordinary body without killing yourself in the gym, obsessing over nutrition, or abandoning your family.

That’s IT. Nothing against all the other folks out there who are training to compete in bodybuilding or be the next Games athlete, but that’s not my gig.

My passion is for helping guys who want to take control of their bodies and live a life of strength, health, and confidence.

So if you’re the kind of guy who wants to transform your body in the most effective, efficient way possible - then I am 100% the guy you want to talk to.



If you’re ready to take the next step towards taking control of your body and your health and becoming the confident leader you are meant to be, check out one of my programs or get in touch about online coaching at musclethatmatters.com.

Eric WeinbrennerFounderMuscle That Matters




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