Burn fat, build muscle

Achieve the impossible – lose weight while adding muscle

Burn fat, build muscle

Like most blokes, you’ve probably been reminded by your other half of men’s inability to multi-task. Totally untrue. Watching the match, drinking beer, wolfing down pork scratchings and ‘listening’ about her day goes above and beyond multi-tasking. But it’s often said that building muscle and losing fat are mutually exclusive. To lose body fat you need to eat less and to add muscle you have to eat more, so it can seem downright impossible to have these two goals. Read on to find out how to tighten your sleeves and loosen your jeans.

How it works

You’ll alternate between weeks of heavy weights and low repetitions to build muscle and low weights and high repetitions to burn fat. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength. Combine these efforts with the “Get ripped” meal plan (click here) and you’ll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking your absolute best.

Get muscle workout

Do this low-repetition, high-weights programme for weeks 1,3,5,7,9. Rest for 60-90 seconds between sets to make sure you’re fully recovered and constantly increase the weights you’re lifting.

EXERCISES   

Monday: chest and abs

Bar-bell bench press
Sets: 5
Rep: 12,8,6,4,12
Incline dumb-bell press
Sets: 4
Reps: 8,6,6,6
Flat flye
Sets: 4
Reps: 8,6,6,6
Dips
Sets: 4
Reps: 8,6,6,6
Weighted sit-up
Sets: 5
Reps: 10
Standing cable crunch 
Sets: 4
Reps: 8

Tuesday: legs

Bar-bell squats   
Sets: 5
Reps: 12,10,8,8,6
Dumb-bell lunge    
Sets: 4
Reps: 12,12,12,12
Leg press
Sets: 4
Reps: 10,8,6,6
Leg extension  
Sets: 4
Reps: 12,12,12,12
Bar-bell straight leg deadlift   
Sets: 4
Reps: 12,8,6,6
Lying leg curl    
Sets: 4
Reps:8,8,8,8
Donkey calf raise
Sets: 5
Reps: 12,10,10,8,12

Wednesday: arms

Underhand pull-ups
Sets: 5
Reps: 10
Alternating bicep curl
Sets: 4
Reps: 12,8,8,8
EZ bar curl  
Sets: 4
Reps: 12,8,6,6
Lying triceps extension
Sets: 5
Reps: 10,8,8,8
Cable pushdown
Sets: 4
Reps: 8,6,6,6
Dumb-bell overhead extension
Sets: 4
Reps: 8,6,6,6

Thursday

Rest day

Friday: shoulders and abs

Seated dumb-bell shoulder press    
Sets: 5
Reps: 12,10,8,8,6
Bent-over lateral raises  
Sets: 4
Reps: 12,8,8,8
Front raise
Sets: 4
Reps: 10,8,8,8
Lateral raise   
Sets: 4
Reps: 12,10,10,10
Smith machine upright row
Sets: 4
Reps: 12,8,8,8
Medicine ball Russian twist   
Sets: 4
Reps: 10,8,8,8
Weighted leg raise  
Sets: 4
Reps: 12,10,10,10

Saturday

Rest day

Sunday

Rest day or a light cardio day

Do 10 minutes each on the rowing machine, bike and elliptical cross trainer.

Get ripped workout

Do this high-repetition programme for weeks 2,4,6,8,10 and rest for no more than 15-20 seconds between sets to keep your heart pumping and sweat dripping.

EXERCISES

Monday: back and biceps

Lat pull-down 
Sets: 5
Reps: 12
Bar-bell bent-over rows
Sets: 4
Reps: 12
Seated rows
Sets: 4
Reps: 15
Standing one arm cable row  
Sets: 4
Reps: 15
Standing bar-bell curl
Sets: 5
Reps: 12
EZ bar curl    
Sets: 4
Reps: 12
Cable rope curl 
Sets: 4
Reps: 20

Tuesday: legs and abs

Smith machine front squat
Sets:  5
Reps: 12
Dumb-bell straight leg deadlift 
Sets: 4
Reps: 12
Leg press
Sets: 4
Reps: 15
Lying leg curls
Sets: 4
Reps: 15
Leg extension
Sets: 4
Reps: 15
Calf raises  
Sets: 5
Reps: 20
V-up      
Sets: 4
Reps: 20
Roll-out  
Sets: 4
Reps: 15

Wednesday: cardio machines

Do intervals on the treadmill for 40 minutes: sprint for 40 seconds, then jog for 60 seconds to recover.

Thursday: chest and abs

Bar-bell bench press  
Sets: 5
Reps: 12
Smith Machine incline press  
Sets: 4
Reps: 12
Smith Machine decline press  
Sets: 4
Reps: 15
Pull-over
Sets: 4
Reps: 12
Leg raises 
Sets: 5
Reps: 20
Cable woodchop
Sets: 4
Reps: 15

Friday: shoulders and triceps

Clean and jerk  
Sets: 5
Reps; 12
Dumb-bell lateral raise
Sets: 4
Reps: 12
Dumb-bell front raise 
Sets: 4
Reps: 15
Bent-over lateral raise
Sets: 4
Reps: 15
Dumb-bell upright row    
Sets: 4
Reps: 12
Cable pushdown 
Sets: 4
Reps: 20
Kickback    
Sets: 4
Reps: 12
Bench dip  
Sets: 4
Reps: 12

Saturday

Rest day

Sunday:

Cardio machines
Do intervals on the rower for 30 minutes: sprint for 40 seconds, then recover for 30 seconds at a slower pace.

Words by Ray Klerck, Fitness editor-at-large

From http://www.menshealth.co.uk/

About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

Subscribe & Connect

Subscribe to our e-mail newsletter to receive updates.

Comments are closed.