Are you ready for my famous “gain muscle or lose fat” chart? I know this is going to make a few people mad, but it’s the truth about whether a guy should lose fat or gain muscle. If he doesn’t stick to my recommendations, he won’t get the ripped abs and muscles he wants.

I often get scrawny guys asking me how to lose fat, when they have no muscle underneath the fat…they think they will look good if they “get ripped”, but in reality, they will look like they are starving. They should focus on gaining muscle instead.

Its necessary to succed to know what is your main goal, what you really need. If you need to lose fat or to gain muscle. Through my experience in working with athletes and dozens of men in the gym trying to lose fat and gain muscle, I’ve come up with a height-weight chart that determines whether or not you should lose weight. It’s something like this: 5′6″ - 140 pounds. 5′7″ - 145 pounds. 5′8″ - 150 pounds. 5′9″ - 155 pounds. 5′10 - 160 pounds. Let me explain how to use this chart.

So, this is how it works. If you are 5′7″ - 145 pounds, there’s no need for you to lose weight. If you do that, what you will get is a skinny, anorexic look. And I’m sure you don’t want to look like that, so, what you have to do is to begin your gaining muscle program. For every inch taller, add 5 pounds. For every inch shorter, substract 5 pounds.

Instead, you must focus on gaining muscle. This will improve the appearance of your body, and take you from a stick-figure to a lean, muscular physique with a better chance of seeing your abs. And don’t worry, you’re not going to look huge. At 5′8″, a guy would have to be at least 180 in order to be considered “jacked” or “huge”. And the best news of all? Because skinny guys are untrained, simply starting a muscle building program will give them maximum fat loss and muscle gain at the same time. They are going to get the best of both worlds.

They way to use Turbulence Training to gain muscle and lose fat is just as simple as stick to the weight training workouts, that’s all. Avoid the hard interval cardio for at least 4 weeks as you gain muscle, and eat extra calories right after your workout (as well as having a bigger breakfast than normal). These two changes will allow you to gain muscle and lose fat.