Ultimate Burn Fat Build Muscle Workout Routines

gain muscle lose fat workout

I am going to talk about some muscle workout routines that will burn fat and build muscle. Keep in mind that there is no workout that will do this for you if you are not on a diet and you are not reducing your caloric intake. Because to burn fat means reducing your caloric intake and to gain muscle requires to increase the caloric intake we will be using your fat to transform it into the fuel used to grow muscles.

You will hopefully see results fast because the first 2 months are that way and you lose fat very fast and tone up really nice.

 

how to lose fat and gain muscle Routine

There is no substitute to working hard and staying consistent with you routine workout and your diet plan. We will talk about different routines, some have cardio integrated and some do not. What you have to keep in mind is that once started you should not be stopping for at least 1 month just so the results can have time to show up.

Also read : Foods to avoid for Weight Loss

First routine:

Cardio (Slow and HIIT) and Weight Training

  • Cardio

Cardio can be done in 2 ways and it should be done 3-6 times a week. One is slow cardio and the other HIIT cardio.

Slow cardio should be done during workout days and it can consist of a slow jog or a treadmill inclined walk. These sessions should not be less than 30 minutes each, after that you can start your workout.

HIIT cardio is for the days you do not have workouts. HIIT cardio is about increased alternate sessions of cardio. So you run about 5 minutes and then do 20 seconds of sprint followed by 45 seconds of jogging. Repeat this about 10 times and cool down at the end with a 4-5 minutes slow jog. This is just an example and you can adjust to something else keeping in mind the basics alternate fast with slow to force the body to start burning fat.

 

  • Weight Training

Monday

Chest, biceps and abs

1. Chest

a) Dumbbell fly

b) Incline dumbbell press

c) Machine bench press

d) Wide grip barbell bench press

e) Push-ups

Frequency : 10-14 Reps

2. Biceps

a) Close grip EZ bar curl

b) Concentration curls

c) One arm dumbbell preacher curls

d) Lylng cable curl

e) Dumbbell alternate bicep curl

Frequency : 10-14 Reps

3. Abs

a) Cable crunch

b) Hanging, or suspended leg raise

c) Ab crunch machine

Frequency : 14-18 Reps

Wednesday

Back, triceps and abs

1. Back

a) Wide grip pull-down behind the neck

b) Wide grip lateral pull-down

c) One arm dumbbell row

d) Pull-ups

Frequency : 10-14 Reps

2. Triceps

a) Triceps push-down

b) Triceps dumbbell kickback

c) Dips

Frequency : 10-14 Reps

3. Abs

a) Ab crunch machine

b) Cable crunch

c) Hanging, or suspended leg raise

Frequency : 14-18 Reps

Friday

Legs, calves and shoulders

1. Legs

Seated leg curl

Standing leg curl

Lylng leg curls

Leg extensions

Leg press

Frequency : 10-12 Reps

2. Calves

Seated calf raise

Standing calf raise

Frequency : 10-14 Reps

3.Shoulders

Front dumbbell raise

Side lateral raise

Barbell rear delt row

Leverage shoulder press

Frequency : 10-14 Reps

 

Second routine:

This routine has also cardio embedded into it but you will do it separately absolutely. This means you will have to jog, go outside with the bike or indoor using the treadmill or stationary bicycle. As an alternative you can also go swimming, but understand this, it is not a leisure workout you will have to put some work into it.

You will have 2 days off, I am starting with them just to make you feel better.

Workout days as before: Monday, Wednesday and Friday

Cardio days: Tuesday and Thursday

Off: Saturday and Sunday

Cardio days:

Before cardio and workouts in general always stretch, it is very important as you are at the beginning and your body is not accustomed to the series of movement you will do. Stretching is beneficial in the long run also as it gets thee body moving it’s a signal that you send to the body: “Hey I am starting something be alert!”

Running – at least 1 hour, start slow and build your way into it. Keep it simple and stay focused, do not stop, slow down but, do not stop. A sprint is recommended before the finish, as you build up the resistance also increase the pace and the number of sprints per session.

Bike – at least 1 hour, start slow and build your way into it. The difference is that I want you to do more sprints than you did running, at least 2 more per session.

Workout days:

This routine is a mix of a couple more workouts that I like. Basically you will do 3 days of workout that will stress multiple areas.

We will have a total body work out and an individual workout of muscles. The point of this is to stress a lot of muscle groups in a period of time.

Total body workout:

  1. Dumbbell bench press
  2. Lateral pulldown
  3. Overhead dumbbell press
  4. Leg press
  5. Standing calf raise
  6. Barbell biceps curl
  7. Rope press-down
  8. Ab crunch machine

Frequency : 10-12 Reps 1 Week (Monday, Wednesday and Friday)

 

Upper and lower body workout:

  • Upper Body
  1. Barbell bench press
  2. Barbell flye
  3. Lateral pulldown overhead dumbbell press
  4. Dumbbell lateral raise
  5. Barbell biceps curl
  6. Rope press-down
  7. Ab crunch (no machine)
  • Lower body
  1. Leg press
  2. Leg extension
  3. Seated leg curl
  4. Standing calf raise
  5. Seated calf raise
  6. Squats

Frequency : 10-14 Reps 1 Week (Monday, Wednesday and Friday)

Individual muscle group workout:

Monday

Chest, biceps and abs

  • Chest

Dumbbell flyes

Incline dumbbell press

Machine bench press

Wide grip barbell bench press

Push-ups

  • Biceps

Close grip EZ bar curl

Concentration curls

One arm dumbbell preacher curls

Lylng cable curl

Dumbbell alternate bicep curl

  • Abs

Cable crunch

Hanging, or suspended leg raise

Ab crunch machine

Wednesday

Back, triceps and abs

  • Back

Wide grip pulldown behind the neck

Wide grip lateral pulldown

One arm dumbbell row

Pull-ups

  • Triceps

Triceps pushdown

Triceps dumbbell kickback

Dips

  • Abs

Ab crunch machine

Cable crunch

Hanging, or suspended leg raise

Friday

Legs, calves and shoulders

  • Legs

Seated leg curl

Standing leg curl

Lylng leg curls

Leg extensions

Leg press

  • Calves

Seated calf raise

Standing calf raise

  • Shoulders

Front dumbbell raise

Side lateral raise

Barbell rear delt row

Leverage shoulder press

Frequency : 10-14 Reps 1 Week (Monday, Wednesday and Friday)

Repeat for 3 weeks and after 9 weeks you can switch to just the individual muscle training and 2 days of cardio per week. By following these routine we can hope to lose weight and gain muscle. 

Image courtesy of stockimages at FreeDigitalPhotos.net

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