What if I told you that if you follow this routine you are guaranteed to build muscle and lose fat, would you do it? It’s not a secret to anybody that regular exercising is extremely beneficial for human’s health and fitness. But what is the optimal exercising approach to building muscles and burn fat. The rule is:
Build muscles = Calorie Surplus
Lose fat = Calorie Deficit
For those of you who haven’t got a big fitness background and are unfit, it wouldn’t be too difficult to acquire both simultaneously, but as you progress it would be more and more challenging to continuously score in both fields. You will be require to fine-tune your diet and trainings in order to find that golden spot which will enable you to continue build muscle while dropping or maintaining your body fat level. For this your daily calorie intake should be somewhere around your calorie expenditure, some days it could be slightly more and other days it could be slightly less. Some people apply varied dietary approach to achieve their results, such as cycling carbohydrates between, low, high and normal carbohydrate loading days.
Let’s make it clear – you will need to do strength training and cardio to trigger fat loss effectively.
Strength training is great for fat loss exercising on its own, but it is further beneficial if complemented by a smart cardio sessions. Strategically combining strength training and cardio will give you some great results. It is wrongly perceived that cardio is the best type of exercising for fat loss.
There are many ways of combining cardio with strength training, and below is one example of how you can do it:
Strength Training: 3 times per week (each training consist of 6 exercises of 3 sets each with 6-12 repetitions range and 60-90 seconds rest between each set).
Strength Training 1: Barbell Bench Press, Dumbbell Shoulder Press, Dips, Dumbbell Chest Flyes, Dumbbell Lateral Raises, Barbell Skull Crushers.
Strength training 2: Barbell Squats, Dumbbell Walking Lunges, Leg Press, Leg Curls, Leg Extensions, Calf Raises.
Strength Training 3: Barbell Deadlifts, Pull-ups, Single-Arm Bent Over Rows, Dumbbell Alternating Bicep Curls, Lat Pull Down, Seated Cable Row.
Start by placing and using a weight that you can hit a minimum of 6 repetitions for a single set. For the following sets you can try to either increase repetitions or the weight itself (of course if possible, but don’t be too ambitious). Once, you are able to reach 12 repetition on a single set add extra weight for the following sets. Aim to progressively increase stress placed upon your muscular and nervous system (how to achieve this is outlined in our previous article “The Muscle Mass Building Guide”) to improve strength and build muscles. Don’t believe the common myth – “Lifting weights will make women look bulky”, on the opposite for most women to lose weight they need to build muscles to ensure toned and lean looking physique is achieved. So, don’t be worried about it!
Cardio Sessions: 2-4 times per week (2-3 sessions of low-intensity and 1 session varied-intensity, preferably on non-strength training days).
Cardio Session 1, 2 & 3: 60 minutes low-intensity walking with family and/or friends.
Cardio Session 3: 30 minutes varied-intensity (30 seconds running + 60 seconds walking).
Try to increase the pace of the running part during varied-intensity cardio.
You will be amazed with your transformation (health and fitness) results if you smartly compliment your diet with exercising. Focus on strength training and add cardio to it. If you stay consistent and train as outline above for 2-3 months we can guarantee you will have a very noticeable improvement in your physique and body composition.
Vitaliy Siverskyy, beFitness trainer.
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